The flu can hit you like a bus, with sore throat, aches, fever, fatigue, and congestion all staging a simultaneous attack on your body. With your energy zapped, you likely want to curl up and go to sleep. Keeping up with your regular exercise is probably the last thing on your mind. But wait, should you consider lacing up those sneakers, anyway? With a cold, perhaps you could exercise, but when it comes to the flu, give your weary body some quality rest and recovery.
Identification
Influenza, or the flu, is often confused with the common cold but has distinguishing characteristics. While a cold generally presents symptoms from the neck up, such as a sore throat, coughing, nasal congestion and sneezing, the flu can entail cold-like symptoms as well as fever or chills, chest congestion, head and body aches and overall fatigue, according to Flu.gov. Also, while most people feel well enough to go about their day with a cold, it is smart to stay home and rest with the flu, which is a more severe condition.
Misconceptions
When it comes to exercise and influenza, people are often uncertain about the best approach. You may be unsure whether you should rest completely, take the usual exercise routine down a notch, or stay the normal course. Some folks try to keep exercising as usual, hoping to plow through and shorten the duration of the illness. However, the flu takes a notable toll on the body and can cause major illness or health complications. Ray Hainer of Health.com notes you are more vulnerable to dehydration if you exercise with a fever.
Considerations
While it's a good idea to forgo exercise when you're hit with influenza, you don't have to be completely sedentary for the entire duration of the illness. According to Families Fighting Flu, infection from the flu virus typically lasts from seven to 10 days, the first three of which should be complete rest, and the remaining five to six days should be "limited activity." After those first few days of laying low, some symptoms may subside, and you may feel ready for very light exercise such as walking or yoga.
Prevention/Solution
The best way to continue regular exercise through the flu season is to avoid contracting influenza in the first place. The flu spreads primarily through fluids from coughing and sneezing. To prevent spread of the influenza viruses, take the following precautions, as recommended by the Centers for Disease Control and Prevention:
Cover your cough or sneeze with a tissue and then throw the tissue away and wash your hands. If you don't have a tissue, cough or sneeze into your elbow to avoid spreading germs to your hands.
Wash your hands frequently with soap and warm water for about 20 seconds. When you don't have access to soap and water, use an alcohol-based hand sanitizer.
Expert Insight
If you get the flu and are worried about taking time off from exercise, relax. With the flu, your body needs rest and fluids much more so than exercise. A few days off will not hurt your overall fitness level and will likely do you a lot of good. While you're dealing with the flu, your muscles and joints can recover and rebuild from the damage caused by regular exercise. When you ease back into your fitness routine after a much-needed rest period, your body will thank you by coming back stronger.
