Q & A: Is Exercise Making You Sick?

Question:
I’ve been watching your blogs and they’re very informative. Good job! I have a question/topic that you might be able to use in your blog. I like to work out, but most of the time when I get into it (on a schedule of three days a week), I get a cold or something that renders me useless in the gym for at least a week. How do I get over that initial hump of illness and get on with working out?

Thanks,
Robyn

Answer:
Thanks for your question, Robyn! It can be very frustrating when you’re finally back in the groove of your health and fitness plan … and then a cold stops you in your tracks. I suggest taking a look at your lifestyle habits when you feel a cold coming on. Are you over-stressed? Eating unhealthy? Lacking sleep? Any one of these can be contributing factors in lowering your immunity.

Another cause, which may be in your case, is over-training. Consistent exercise is good for your immunity in that it boosts immune cells to flush out bacteria and viruses. But research shows that during intense exercise, the body produces hormones that temporarily decrease immunity. Add that to a busy gym, and it raises your chances of catching something.

So, should you continue working out if you get sick? The answer depends. If you have a fever, feel nauseous or weak, or are contagious, you should lay low until you get better. If it’s just a mild cold, I recommend some light cardio and light weights if you’re up for it. Some people say they feel better after light exercise — but just make sure you don’t over-do it!

To help prevent getting sick in the first place, be consistent with your exercise by fitting in at least 3 days a week. Also, try not to exceed 60 minutes of intense cardio in one visit if you’ve been out of the fitness loop for a while. Make sure you eat a snack within 45 minutes before you hit the gym for a little energy boost. Also, drink lots of water during your workout to help flush out toxins. And, always clean a machine BEFORE you get on it. I never trust that the person who used it before cleaned it off!