Not feeling up to par? Don't sweat it - knowing when it is OK to exercise with a cold - Brief Article

Running & FitNews, Feb, 2000

Most people suffer colds, flu, allergies, and the blahs at some point every year. Winter is, of course, cold and flu season. What do you do with your workout when you're under the weather? Here are several tips from IDEA, The Health and Fitness Source.

* Do a "neck check" of your symptoms first. If you have "above the neck" signs, such as a runny rose, sneezing or a sore throat, moderate exercise is generally safe as long as you do not have a fever. You can resume intense workouts as soon as the symptoms disappear. If you have "below the neck" signs, such as extreme tiredness, muscle aches, vomiting, diarrhea, chills, swollen lymph glands or a hacking cough, allow at least two weeks before returning to intense training. (By the way, the "neck check" was developed by The American Running Association's Editorial Board Member Randy Eichner, M.D., and is now widely recognized as the standard test to determine whether to take to the bed or the roads.)

* Don't exercise with a fever. Fever (a body temperature above 100.5 degrees Fahrenheit) signifies you are doing battle with an infection. Exercising during these conditions increases the risk of dehydration, heatstroke, and even heart failure. Don't fall victim to the myth of "sweating off' a cold or a virus.

* Do modify your exercise intensity. If you have cold or flu symptoms, you cannot "power" away your ailment through more intense workouts. In fact, you may make your illness worse. A simple sore throat, for example, could indicate an infection, and your immunity to fight it will be reduced if you continue vigorous exercise. Moderate exercise, however, is fine for mild cold symptoms, as long as your heart rate and body temperature do not increase excessively.

* Don't overtrain or add new stresses. Overtraining can lead to suppressed immune function and exposure to opportunistic infections. In addition, attempting new or harder activities can lead to failure. Such stress may influence your immune system. Choosing activities you enjoy and can do consistently may improve your exercise adherence and immune function.

* Do exercise to keep your immunity strong. Researchers have found a link between regular exercise and improved immune function response. During moderate exercise immune cells circulate more quickly through your body and are better at destroying viruses and bacteria.

* Don't infect or become infected. Be alert to air quality if you work out at a gym. During cold and flu seasons, exercise during less-crowded hours to avoid catching or transmitting viruses. Consider outdoor activities if weather conditions permit.

* Do use common sense. It is difficult to exercise when you re coughing and sniffling, so consider staying home to rest. And, be sure to drink plenty of fluids.

* Don't let a temporary illness stop you permanently. Focus on flexibility, stress management and mind-body awareness during down times. Plan on resuming your activity program as soon as you can, rather than letting yourself drift into sedentary habits.

* Do be careful when you return to exercise. Making up for time missed in the gym can drain your immune system all over again. Run for two days at a low intensity for each day you were sick. Give your body the time it needs to recover.

* Don't hesitate to consult your doctor. Even if an illness is minor, check with your physician if you are seriously concerned. As always, in all things, better safe than sorry.

(IDEA: The Health and Fitness Source, 1999.)