The common cold is a type of upper respiratory infection that is one of the most widely spread forms of acute illness in the world. The average adult may experience two to three infections in one year, and younger populations may experience twice as many. Some exercisers claim that they experience fewer colds or have lighter symptoms than they did before they started exercising. While experts vary in their opinions about the effect of exercise on the common cold, there are recommended guidelines you can follow.
Prevention
Several research studies have suggested that participating in regular, moderate intensity exercise can have positive effects on your immune system. The boost in your immune system can reduce your risk of acute infection. It is important to understand that many factors influence the strength of your immunity. If you smoke cigarettes, do not get enough sleep, are not eating a balanced or sufficient diet or experience a lot of stress, any of these factors can impair your immunity. Of course, good hygiene and hand washing play a large role in your likelihood to catch a cold.
Symptoms
If your symptoms are typical of a head cold and affect you from the neck up, such a runny nose and a sore throat, then light to moderate exercise probably will not be harmful and may even be beneficial. Ease back on your normal routine if needed. How you are feeling should dictate the exercise session length and intensity. Also consider the other factors that affect your immunity. If you are not receiving adequate sleep or are not eating well, then exercise may actually pose as an additional stress to your body and impair your recovery process. If you experience more flu like symptoms such as muscle aches, fever and swollen lymph nodes, then put a hold on your workout routine -- rest is your best option.
Resuming Activity
With the typical head cold symptoms, you should be able to resume higher intensity activities a few days after your symptoms subside. However, if you had below the neck symptoms, such as fever and muscle aches, it is recommended that you wait two or more weeks before resuming vigorous exercise. Light activity may be conducted before then if you are symptom free and the exercise sessions do not make you feel worse.
Other Considerations
While moderate exercise can have a positive impact on your body's immune system, excessive vigorous exercise or high intensity, long duration aerobic exercise may actually have the opposite effect. Be sure to incorporate adequate recovery into your exercise program to avoid symptoms of over-training, such as chronic fatigue. Eat a variety of fruits and vegetables so your diet will provide you with the minerals and vitamins needed to keep your immune system strong.
