The American Heart Association and the American College of Sports Medicine recommend you do 30 minutes of moderately intense cardio exercise five days a week. In addition, they recommend doing eight to 10 strength-training exercises twice a week. That's when you're healthy. When you're sick, you should modify your exercise routine, but you don't necessarily have to give it up entirely.
Neck-Up, Neck-Down
Edward R. Laskowski, M.D., a physical medicine specialist at the Mayo Clinic, recommends you observe the neck-up/neck-down rule for occasional cold and flu. If most of your symptoms are from the neck down, skip your exercise routine. If most of the symptoms are from the neck up, go ahead and work out, but make the workout a lighter one. If your illness is a chronic one, talk to your doctor to develop an appropriate exercise plan.
Colds
A cold doesn't necessarily mean you need to give up your daily workout. According to the ACSM, studies show that exercising with a common cold does no harm and may do some good. Participants in studies were given rhinovirus nasal sprays, which caused a common cold. Not only were subjects able to participate in mild to moderate exercise, they suffered no ill effects from the exercise. The ACSM does recommend, however, that you reduce the intensity of your exercise during a cold. Instead of a run, go for a brisk walk. Above all, listen to your body. If your body or breathing is telling you "too much," listen and back off the pace.
Flu
Most people don't want to exercise when they have the flu. If you have a fever of 101 degrees F or higher, rest; don't exercise. If you have a lower fever, and you feel too bad to exercise, rest. According to the ACSM, if you are really sick with a fever, extreme tiredness, swollen glands and body aches, don't exercise until the symptoms go away. Then start back slowly, taking two to four weeks to build back to full intensity.
Exercise and Immunity
Exercise is one of your best friends when it comes to warding off colds and flu in the first place. According to the MedlinePlus, scientists have four theories why exercise helps fight illness. First, physical activity may help flush bacteria from the lungs. The body's defense cells -- white blood cells -- may course through the body faster. The temporary rise in body temperature may help fight off illness in much the same way as a fever does. Or the exercise may decrease stress, which is associated with a higher risk of illness.
Community Germs
If you have a cold or flu, keep your germs to yourself. If you normally exercise at a gym, a yoga studio or a dojo, your friends there will not thank you if you bring your germs in for them to catch. Instead, work out at home or take a walk through the neighborhood.
References
- Common Health; Exercising When Sick: Helpful or Harmful?; Jeanne Faulkner
- MedlinePlus: Exercise and Immunity
- American College of Sports Medicine: Exercise and the Common Cold
- American College of Sports Medicine: Physical Activity and Public Health Guidelines, Frequently Asked Questions and Fact Sheet
