Should You Work Out When You’re Sick?

Should You Exercise When You’re Sick?

As teh temperatures drop‍ and cold and flu season kicks in, many people find themselves grappling with a familiar dilemma: do they hit the gym or risk losing their⁣ hard-earned gains? While⁣ exercise⁤ generally contributes to a ‍robust immune⁤ system, navigating physical ⁢activity when⁤ you’re under the‍ weather requires a ⁤nuanced approach.

Preventing Illness Through Activity

Light to ‌moderate​ exercise ⁣can be a powerful ally in ⁣preventing illness. “We know‍ that ⁤the odds of getting ill from some⁢ type of⁢ acute infection are reduced almost in​ half in physically active individuals compared to people who basically​ don’t exercise hardly at all,” says Dr. David Nieman, professor of health and​ exercise science ‍at Appalachian State University ⁣and⁣ director of the human Performance ⁢Lab at⁣ North Carolina Research Campus.

Exercise helps prime the immune system by mobilizing “fighting cells” from storage sites like the spleen, thymus gland, and​ bone marrow.⁣ “They’ll circulate​ at a higher rate than normal during the activity and‍ for a couple ​hours afterwards,” Dr. Nieman explains.‌ “This‌ is⁣ like‌ the military. ⁣They’re usually in their ⁢bases and then you get them out⁣ on patrol. Their⁤ chance of finding and engaging the enemy goes up⁣ if they’re ‌out on patrol.”

Maintaining 30 to 60 ‌minutes of‍ light⁣ activity like cycling, walking, or swimming most days of the ⁢week can ‍significantly contribute to a robust⁢ immune response.

Vigorous Exercise and Immune Function

Though, it’s crucial to note that “vigorous”⁤ exercise can temporarily suppress immune function. A 2018 study by Dr. Nieman found that prolonged or intensive​ endurance ​exercise can temporarily leave individuals more⁢ susceptible to illness for several hours to days. while intense exercise isn’t necessarily off-limits during‌ flu ​season, it may be wise to moderate your workouts ⁢if you’re surrounded by sick individuals.

Exercising While Sick: When to ⁢Rest

When you are battling⁣ a ⁤virus or illness, your body’s primary focus should ⁢be on recovery. ⁤ “If you’re foolish enough to go for a 60 to 90 minute hard ‌run, which stresses the immune system⁤ even⁢ more, it’s just a ​one-two⁤ punch that could put the‌ immune system down,” says Dr. Nieman. Overt exercising could ⁢worsen symptoms and ‌prolong your⁣ illness.

Dr. Jamie Nuwer, a physician with a certificate of added qualification in sports medicine with plushcare, emphasizes that listening to your body is crucial. ⁢if you experience shortness of breath,chest pain,muscle aches,or a fever,rest‍ is essential.

Listen to Your Body: A personalized Approach

There is no one-size-fits-all answer ⁤to ​the question of exercise during ‌illness. The best approach is to consult with your doctor or a qualified healthcare ⁤professional. ⁣They can ⁤definitely help you determine the appropriate course of action ​based on the ⁢severity of ⁢your symptoms and your overall health status.

Remember, prioritizing rest and recovery when‌ you’re ⁤sick allows your ​body​ to fight off infection effectively. Your immune system ⁤will thank you for it.

How‌ can⁣ maintaining a regular exercise routine, particularly light activities, benefit immune function?

Should You Exercise When You’re Sick?

As temperatures drop and cold and flu season kicks in, many people find themselves grappling with a familiar dilemma: do they hit the gym⁢ or risk losing their‍ hard-earned gains?​ While exercise⁢ generally contributes to a robust‍ immune system, navigating physical activity when you’re under the weather requires a nuanced approach.

An Interview with⁣ Dr. David Nieman

Dr.David Nieman, professor of health and exercise science at Appalachian State ⁣University and director of the Human Performance ⁤Lab at North Carolina Research Campus,⁢ joins us to shed‍ light on this common health question.

Dr. Nieman, what role ⁢does exercise⁢ play in preventing illness?

“We know that‌ the odds⁣ of getting ill from ‍some ​type of acute ‍infection are reduced almost in half in physically‍ active individuals ‌compared to people who basically don’t​ exercise hardly at all.⁢ ⁤Exercise helps prime the immune system by mobilizing⁤ ‘fighting ‌cells’ ⁣from storage sites like the⁢ spleen,thymus gland,and bone ‌marrow. They’ll circulate ‌at ⁣a higher rate than normal during the activity and for a couple of hours afterwards. This is like the military – they’re​ usually in their⁤ bases, and then you get them out on patrol. Their chance of finding and engaging the enemy goes up if they’re out on patrol.”

What⁢ type of exercise‍ is most beneficial for boosting immunity?

“Maintaining⁣ 30 ‍to​ 60 minutes of light activity like cycling, walking, ⁣or swimming most days ​of⁢ the week can considerably⁤ contribute to a robust immune response.” ⁤

What about ‍vigorous exercise? Does it have​ an impact on immune function?

“Vigorous exercise, particularly prolonged ⁢or intense endurance exercise, can temporarily suppress immune function. Although intense exercise isn’t necessarily off-limits during flu season, you may want to moderate your workouts if⁣ you’re surrounded by sick individuals.”

When is it advisable to rest and avoid ⁤exercise completely?

“If you’re ​battling a virus or ⁣illness, ⁤your​ body’s primary focus should be on recovery. Exercising ‍when you’re sick can worsen​ symptoms and prolong your‍ illness. ​if you experience shortness of breath, chest pain, muscle aches, or ⁤a ⁢fever, rest⁣ is⁤ essential.”

Do you​ have any final thoughts for our readers on exercising when they’re feeling under the weather?

“There is no one-size-fits-all ⁣answer. ‌The ⁢best approach is to consult with your doctor or a qualified ​healthcare professional. They can ‌help you determine the appropriate ​course of action based ‍on the severity of your symptoms and your ⁣overall health status. Remember, prioritizing rest‌ and recovery allows ​your⁣ body to fight​ off infection effectively.”

What do you think? Would you ‌exercise if you had a mild cold? Share ⁤your ​thoughts ‍in⁣ the comments below.