Making Up for Lost Time (and Tips)

Have you ever felt like this at the gym?

I apologize again for the lengthy delay in updating the blog. It seems like my road of good intentions ends just as it begins. The end of February and the beginning of March seem like a blur now that we are almost half-way through the month!! That may or may not be due to the fact that for the best part of this month I've been on and off so many medications that I’m on a first name basis with the local pharmacist. It started with a simple tickle in the throat that has now manifested into a deep respiratory infection.  Nothing makes you feel more old than your doctor suggesting home heath come to your house to give you breathing treatments for a couple of weeks (I’m doing the treatments, just not the home care).    On that note, I've decided to dedicate Tips #15-32 to the topic of exercise and illness.

Let’s begin with the easy question, “Is it OK to exercise if you have a cold?” Here is the short (all be it long) answer.

Mild to moderate physical activity is usually fine if you have a basic cold and NO fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion. However, don't exercise if you have a fever, fatigue or widespread muscle aches. If you have a fever (mine topped at 103 F), refrain from exercising until your temperature returns to normal. A fever is a sign that your body is fighting an infection. You want to provide your body with the rest it needs to do this important work.

When in doubt, perform the “neck test”.  If your symptoms are above the neck, it’s generally considered safe to exercise; if your symptoms are below the neck, however, it’s best to rest.

• Above the neck: Symptoms that are above the neck include runny nose, nasal congestion, sore throat, and sneezing.
• Below the neck: Symptoms that are below the neck include chest congestion, hacking cough, body aches, chills, diarrhea, and upset stomach.

Let your body be your guide. If you have a cold and feel miserable, take a break. Scaling back or taking a few days off from exercise when you're sick shouldn't affect your performance. Resume your normal workout routine gradually as you begin to feel better. And check with your doctor if you aren't sure if it's OK to exercise.

Remember if you do choose to exercise when you're sick, follow these simple rules:

• Reduce intensity. Studies have shown that exercising at a low-to-moderate intensity level will not compromise the immune system or exacerbate the symptoms of a cold. High-intensity exercise, however, can have a negative impact on the immune system.
• Reduce duration. Your body is using its reserves to fight illness. If you must exercise, make it brief. This is not a time to build fitness; it’s a time to move your body gently to relieve congestion and maintain the fitness foundation you've already built.
• Get more sleep. Allow more rest time than you normally would. Exercise plus illness is a double whammy for your body, so give it time to recover by getting extra sleep.
• Drink water. Hydration is always important, but it’s even more critical when you’re ill. Drink more water than you normally would.