Exercising After A Cold/Flu
As we approach Autumn and winter the cold season will be upon us, and with it the dilemma faced by so many as to when it is ok to start exercising again? We have all heard the contradictory opinions of “sweating it out” or “Giving your body the rest it needs” so what is the correct approach to reintroducing exercise after we have been ill?
Apply the Above/Below the neck rule
Much research, including a recent study by the Academy of Sports Medicine, indicates that there is no reason to stop working out when you have a cold. The above/below the neck rule applies.
If your symptoms are above the neck (i.e., sniffles, sore throat, colds, etc), it is okay to work out. In fact whilst you might not have your usual strength and endurance, fighting through the illness can shorten it’s duration. Plenty of fluids are a must, and additional recovery time is advised if you are feeling weak or achy. However, having said that, NEVER work out with a fever as it places extra demands on virtually every system in the body.
Cold or flu symptoms manifest lower in the body (i.e., nausea, vomiting, difficulty breathing) will probably require a few days off exercise in order to allow the major organs to recover. Continuing to exercise through these symptoms could prolong the illness.
It is especially important to stay fully hydrated during this period, definitely with stomach illnesses and definitely avoid drinks that are sweetened either by sugar or artificial agent as they may aggravate an already compromised system.
When you do return it also makes sense to reduce the intensity and duration of the sessions by about 20% for at lest a week until you feel fully recovered.
