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Working Out if You’re Feeling Down

What to do when you’re under the weather

Peter Nielsen

Question: Should I work out when I have a cold? – Steve, West Bloomfield

Answer:

That’s a great question, Steve, one that I get asked all the time, especially at this time of year. A recent study sponsored by the American College of Sports Medicine found exercising moderately while you have a cold does not affect the severity or duration of the symptoms. But previous studies found exercise such as weight lifting or high-intensity aerobic exercise can have a negative impact on the immune system for a person with a cold.

So how do you determine if you’re too sick to exercise? If your symptoms are all from the neck up – sneezing, scratchy throat, mucus-free cough, slight sinus headache – you more than likely just have a cold. In that case, go to the gym as usual, but use caution. Don’t work out with maximum intensity; try decreasing your intensity by 25%. If you feel OK after the first 10 minutes of exercise, continue your regimen in a moderate fashion. If you don’t feel great, it’s better to be safe than sorry – stop exercising! If you do continue to exercise, make sure you drink plenty of fluids so you don’t dehydrate.

When should you stay home? “If you have an elevated temperature, a bad cough and/or the inability to function normally at work,” advises Adil Arabbo, M.D., of Huron Valley- Sinai Hospital. You could have the flu. If you have any symptoms from the neck down – especially vomiting, diarrhea, fever, muscle aches, loss of appetite or a cough that produces mucus – stay home! Avoid exercise, until the infection is gone. It’s always a good idea, whether you’re sick or not, to wipe down the machines with sanitizer after you use them to disinfect them from any germs. Many gyms provide cleaners or sanitizing wipes. Always be sure to wash your hands after your workout.

As a genuine exercise enthusiast, you need to confront the issue of colds versus workouts. Carefully check your symptoms, assess your condition and make a decision accordingly, and most importantly, don’t overdo it. Nothing is impossible, even good health.

Fitness expert Peter Nielsen answers your questions every month in Vital. For more of Peter Nielsen’s health, fitness and nutrition tips, check out Peter’s nationally syndicated health and fitness show Peter’s Principles on WDIV-TV. You can also listen to Peter’s radio show weekdays at 11:25 a.m. on WJR-AM 760. To reach Peter’s health clubs, call 248.855.0345; for more information on Peter’s show or his products, go to www.peternielsen.com.

Have a question for Peter? E-mail it to cmnelson@dnps.com or nielsenfit@aol.com.