Exercising During Illness

Exercise When you're not feeling well helps

You may have done everything you think you possibly can to prevent a cold or the flu during the winter months, but then suddenly you get sick! How miserable you feel, with your runny nose, watery eyes, sinus congestion and sore throat. You wouldn't even think of exercising. Well, think again! You just may feel better! First of all consider what is called the "neck check." Health and exercise specialists believe there is a general rule you should follow regarding exercising when you don't feel well. This "rule" is referred to as the "neck check" which means if your symptoms are minor above the neck (i.e. sneezing, sinus congestion, runny nose, slight headaches, sore throat), you may continue to exercise. However, if your symptoms are below the neck (i.e. body aches, fatigue, chest congestion, fever and vomiting), you should not exercise. Studies have shown that if a person's symptoms are above the neck, exercise may temporarily relieve the symptoms. An increase in the body's core temperature that is associated with exercise may actually help you get over your illness quicker. Also, a light workout can clear up nose and head congestion. However, if your symptoms are below the neck or you have a fever, exercise is not conducive to your condition, as it may actually worsen it because if your body temperature is already elevated, an increase in temperature from your workout may cause a heat injury (or heat stroke).

If your symptoms are only above the neck, you may exercise, but do not exercise as you normally would. Since you are still sick, you should take it easy and only participate in a light workout. Start your workout at half the speed that your normally would, then increase your intensity gradually; you may continue for approximately ten minutes if you feel alright. However, by no means, build up to your normal intensity. Also if you feel tired, or your symptoms become worse, those are signals that your body needs to rest. Remember, you may still exercise if you are only experiencing symptoms above the neck but remember: lower the intensity, duration and frequency of your workouts. Don't feel guilty for not working out as hard as you normally would. You are still burning calories; in fact, even more so because your body burns more calories in order to fight the virus. Think of this time as your maintenance week (or days). That way you won't totally stop your exercise routine and you will still be doing your body a favor by moving around and not becoming sedentary. A light workout should also improve your symptoms.

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