Can
exercise really help us avoid the flu? Or will it only worsen our
symptoms when we are already sick? Read on to find out more.
You have been hitting the gym regularly of late. Lunges, push-ups, squats, crunches – you name it – are now a part of your daily routine. But just as you are beginning to see the hard-earned fruits of your labour, you are suddenly hit with a bout of the flu – nose runny, throat sore, eyes watery, head pounding and you can even feel a fever on the way.
So, what should you do? Do you continue on with your daily workout sessions, determined not to let the flu throw you off your routine? Can exercise help you recover more quickly? Or should you just take a break and wait till your flu tides over before hitting the treadmill once more?
Can exercise keep the flu away?
Yes, it can! Moderate exercise when carried out on a near daily basis will help the body fight off infections more effectively. Recent studies have found that exercising causes white blood cells (the cells responsible for defending us from infections) to travel throughout the body more rapidly, resulting in a stronger immune system. Swimming, jogging or cycling for a minimum of 30 minutes per day are among the moderate exercises necessary for keeping you fit and healthy.
However, remember that it takes more than just exercise to keep your immune system strong and going. Eating a well-balanced diet, sufficient sleep at night (7- 8 hours) and avoiding stress are a few of the steps to better well-being.
When down with the flu: To exercise or not?
It all boils down to how serious your symptoms are. If you are running a fever – however slight – abstain from exercising as it may exert added stress on your body, leaving you more dehydrated than you already are. Hence, not only will your symptoms worsen, but your body will also need a longer time to recover.
The same goes for coughing. If you have a cough and chest ache, put your workout sessions temporarily on hold as the tissue in your lungs could be inflamed. Physical activity will only aggravate your condition.
However, if you are experiencing ‘above-the-neck’ symptoms such as sneezing, sniffling, watery eyes or a sore throat, you have the green light to hit the gym as these symptoms are not as serious as ‘below-the-neck’ symptoms like fever and coughing. Just remember to go easy on yourself: opt for a walk instead of running or lifting weights.
Dos & don’ts when exercising
After a few days of rest, you may be all geared up for some muscle-toning and calorie-busting. But before you hit the gym, here are some tips on how to avoid spreading your germs to your fellow gym rats.
• Do wash your hands regularly. Remember to wash your hands on a regular basis, especially after sneezing, coughing or blowing your nose. Scrub your hands for a minimum of 20 seconds – the time it takes to sing ‘Happy Birthday’ twice – before rinsing them under running water and drying them on a clean towel.
• Do use a hand sanitiser. If you are unable to get your hands on soap and water immediately after a workout, use a hand sanitiser. Opt for alcohol-based ones which contain a minimum of 60% alcohol. Remember to lather the both sides of your hands with generous amounts of sanitiser until dry. Also, go beyond sanitising your hands – sanitise the gym equipment which you have used, like exercise mats and dumbbells, as they may be carrying your germs.
• Don’t blow your nose constantly. Abstain from blowing your nose – especially in public areas. This helps reduce the risk of others being infected by your germs.
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