Exercise with a cold or the flu

So for the last week or so I have had a cold that has just kicked my butt. So this led me to wonder about exercising while sick. We all know (if you don’t, please come out from under your rock) that exercise can help decrease the incidence of acquiring a cold or the flu. But what are the protocols if you already have a cold or the flu?

Moderate exercise will increase the number of “natural killer cells” – the cells that destroy intruder cells – by up to 300 percent. Because of this, it is usually okay to exercise while you have a cold. However, you need to pay attention to what your body is telling you. A key to remember is that exercise stresses your body. The stress of exercise and the stress of the cold may be too much and can hinder your recovery. For those who exercise to extremes, please remember to allow a decent recovery period. Intense training can suppress the immune system by reducing the number of white blood cells allowing for an increase of infections (respiratory, sinus, nasal, etc), as well as prolonging the recovery time from the initial illness.

If you exercise with a cold and have any of the following symptoms, it's important to stop and maybe think about seeking medical treatment:

• Increased chest congestion
• Difficulty catching your breath
• Coughing and/or wheezing
• Chest tightness or pressure
• Trouble breathing or excessive shortness of breath
• Light-headedness or dizziness
• Difficulty with balance

Although exercising may be ok while you have a cold; exercise is contra-indicated when you have the flu, particularly when you have a fever. The stress of the flu is greater than the stress of a common cold. Not only will you become dehydrated, the additional stress will hinder your recovery.

A good rule of thumb is the neck rule:

If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache, and stupidity – just wanted to see if you were paying attention!) it’s probably a cold and you can exercise moderately. However, if you have a fever, are congested in your chest and lungs, or feel achy, it is probably the flu (or something more serious) and you should take a few days off.

The next question is:

Do we starve a cold and feed a fever, or feed a cold and starve a fever?

The answer is we feed both with lots of antioxidants and protein.

Antioxidants include Beta-carotene and other carotenoids, Vitamin C, Bioflavonoids, Gluthione, and Zinc. Protein repairs tissue and helps fight viral and bacterial infections, helps the immune system and helps antibodies. A lack of healthy, lean protein will lead to weakness and fatigue.

The last thing is common courtesy. If you are sick and you exercise in a place where there are other people around; STAY AT HOME– DO NOT SPREAD YOUR ILLNESS. No one else wants to get what you have.

WebMd (2011) Starve a cold, feed a fever? Retreived March 2, 2011 from http://www.webmd.com/cold-and-flu/cold-guide/starve-cold-feed-fever

WebMD (2011) Exercise and the common cold. Retrieved March 2, 2011 from http://www.webmd.com/cold-and-flu/cold-guide/exercise-when-you-have-cold?

WebMD (2011) exercise and the flu. Retrieved March 2, 2011 from http://www.webmd.com/cold-and-flu/flu-guide/exercise-when-you-have-the-flu?

Additional resources cited by WebMD:

Medline Plus: Exercise and Immunity.
American College of Sports Medicine: Exercise and the Common Cold.
Medicine Net: Exercise Restraint When Sick.

American Academy of Family Physicians: "Exercise for the Elderly." Appalachian State University: "Moderate Exercise Boosts the Immune System."
Medline Plus: "Exercise and Immunity."
Medicine Net: "Shoo, Achoo! Exercise Keeps Colds at Bay."
American Academy of Family Physicians: "Exercise for the Elderly."

Bruce, D. The Sinus Cure, Ballantine, 2007.
Mayo Clinic: Cold Remedies: What Works, What Doesn't, What Can't Hurt.
eMedicineHealth: Colds Treatment: Self-Care at Home.
FDA: Colds and Flu: Time Only Sure Cure.
American Lung Association: A Survival Guide for Preventing and Treating Influenza and the Common Cold