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Under-the-Weather Workout
By Natasha Vani, MSc., ATCP and
Michael Carrera, MSc.

Cold and flu season is here and so far you’ve done everything you can to prevent getting sick, but the inevitable has happened. So, here you are, nose running and eyes watering, sitting at home feeling sorry for yourself. Now that you are sick, you can’t even exercise. Or can you?

Do the Neck Check
According to most specialists, there is a general rule of thumb to follow regarding exercise and the location of your symptoms. Referred to as the “Neck Check,” it simply means you may continue to exercise if you have minor symptoms above the neck, such as sneezing, sinus congestion, runny nose, a sore throat and a mild headache. Symptoms below the neck, such as body aches, noticeable fatigue, chest congestion, vomiting and fever should translate to no exercise.

Research has found that symptoms above the neck may actually be temporarily relieved by exercise. For example, a light workout can clear a stuffed-up head and the rise in core body temperature associated with exercise may also help you get over the bug quicker. If you have below-the-neck symptoms or a fever, exercise may worsen your condition; pairing a higher than normal body temperature due to a fever with a workout may predispose you to heat injury.

My symptoms are above the neck. Do I continue my program as scheduled?
No. You are still sick, and while you don’t have to sit at home on the sofa, you should ease off your normal exercise routine. Begin your workout at half speed or half your usual intensity level. Continue for 10 minutes; if you feel okay, increase your speed but keep it slightly below your usual training protocol. If you feel tired after 10 minutes or your symptoms get worse, your body needs rest. In general, there are three things to remember: lower the intensity, the duration and the frequency.

But I feel guilty for not working out as hard as usual.
Don’t! Your modified workout it still burning calories, and because you are sick your body is burning more calories than normal to fight the virus. If you exercise to improve your fitness level, just think of this week as a maintenance week. You won’t set any personal bests, but at least you won’t lose too much of what you currently have. If you exercise simply to improve the way you feel and to stay healthy, you can still do this by moving around, even if it is just a walk.

Is there any exercise I should avoid?
While there are no specific exercises to avoid when you are sick, you should be aware of humidity levels. Many of us believe colds are more common in the winter because of the cold weather. Not true! The most common cold-causing viruses survive in conditions where humidity is low; when the lining in our nasal passageways become dry, we become more vulnerable to viral infection. If you are going to exercise, move indoors to a slightly humid environment. If you want to exercise outside, wear a mask. In all situations, always be sure to remain fully hydrated.

When is it safe to go back to my regular routine?
Follow this rule of thumb: For each day you were sick, exercise for two days at a lower-than-normal intensity. The idea is to ease back into it, and always monitor how you feel. If you did experience symptoms below the neck, depending on the severity, intense exercise should not resume for at least two to four weeks after the episode. Be patient, the last thing you want to do is get sick again.

Avoid getting sick…start exercising
This is for all those mangers out there: Give your employees a break! Let them take an extra 15 minutes for lunch to get a workout in. Daily exercisers, even if it just involves a brisk walk outside, have a lower chance of getting sick. Between 60 and 90% of fitness enthusiasts report fewer colds than their sedentary counterparts. Current data also supports the viewpoint that exercisers miss fewer work days and are more productive when they are at work.

But don’t exercise too much
Beware of overtraining. Not allowing your body to recover fully may actually suppress your immune system. To increase your training without decreasing your immune system, gradually increase the length or intensity of your workouts by no more than 5% per week.

One final note on prevention
• Sleep, sleep, sleep!
• Eat a well-balanced diet.
• Wash your hands! Especially when at the gym.
• Don’t touch your face. Cold and flu viruses enter your body through your eyes, nose and mouth.
• Read Winter is Coming for immune-boosting tips.
• Relax! Stress suppresses your immune system