We all know that to stay healthy, we need to exercise. But imagine that you are someone who goes to the gym or goes for a run every evening. What would you do if you suddenly feel weak, have a runny nose, and a sore throat? "Should I go to the gym today?" "Will I get sick more if I go for a run?" Questions like these might have crossed your mind. Today, let's talk about this.
Can exercise really prevent disease?
The short answer to this is "yes, to a large extent". Do you know why? Our body has a defense system that fights disease. We call this the immune system. When you exercise regularly, at a moderate level, this defense system becomes much stronger.
Simply put, when you exercise, the white blood cells, which are like soldiers that fight infection in our bodies, move faster throughout the body and do their job better. This means it's easier for them to fight off viruses and bacteria that come in and keep you from getting sick.
So how much exercise do you need?
You don't have to run a marathon or spend hours at the gym. Just 30 minutes a day of walking, jogging, swimming, or cycling is enough.
One study found that women who walked for 30 minutes every day for a year had half the number of colds they got compared to those who didn't. It also found that 65-year-olds who exercised regularly had the same number of T-cells—another type of immune system cell—as people in their 30s.
Exercise reduces stress and helps you sleep better. Both of these things go a long way in keeping our immune system strong.
But, exercising too much is not good either!
Some people seem to be addicted to exercise. If you don't go to the gym even for a day, you won't feel good. But remember, overdoing it without giving your body a break can do more harm than good.
When you overwork yourself, when you exercise for hours, what happens is that the number of white blood cells that fight infection that we talked about decreases. At the same time, the level of cortisol, which is a hormone related to stress in the body, increases. This can weaken the functioning of our immune system. That means you are more likely to get sick.
Isn't it best to exercise when you have a fever?
Definitely not good. If you have a fever, please don't go to the gym. Rest. Rest is the best medicine the body needs at that time.
Imagine, when we have a fever, our body heats up and sweats, which reduces the amount of water in our body. This means that the body becomes dehydrated. What happens if you exercise and sweat even more? Dehydration increases, and your recovery from illness is delayed. It can also put an unbearable strain on the body.
Also, the flu is contagious. You can still spread it to others up to 7 days after you start having symptoms. So, don't go out to exercise in public until your fever is completely gone and you've been fever-free for at least 24 hours without medication .
So, what do you do when you have a common cold?
This is where we need to think a little. There's a simple rule for this. We call it the "Neck Check."
That means, if your symptoms are only above the neck (for example, a runny nose, sneezing, a slight itchy throat), you can do some light exercise. However, if your symptoms extend below the neck (for example, a stuffy chest, a bad cough, body aches, difficulty breathing), you should definitely rest.
The table below will make this clearer to you.
| Type of symptom | What to do |
|---|---|
| Symptoms from the neck up (e.g. runny nose, stuffy nose, sneezing, mild sore throat) | It's okay to do light exercise. For example, a short walk. But listen to your body. If you feel tired, stop. |
| Symptoms below the neck (e.g., chest congestion, severe cough, body aches, shortness of breath, fever) | Make sure to rest. Avoid exercise. Give your body time to heal. |
Another important thing: If you are taking certain over-the-counter cold medications (such as decongestants), be very careful when exercising. These medications can increase your heart rate. Since your heart rate also increases when you exercise, the combination of the two can put unnecessary strain on your heart.
If you have asthma, be sure to consult your doctor before exercising when you have a cold.
When do you need to see a doctor?
A cold usually goes away in a few days, but in some cases, it is important to seek medical advice.
| When to seek medical advice | |
|---|---|
| If you experience these symptoms while exercising with a cold, talk to your doctor: | |
| |
| If these symptoms occur, stop exercising immediately and go to the Emergency Treatment Unit (ETU): | |
|
Take-Home Message
- To stay healthy, it's very good to do moderate exercise regularly. It strengthens your immune system.
- However, exercising excessively without giving the body rest can weaken the immune system.
- If you have symptoms below the neck, such as fever, body aches, or chest congestion , be sure to rest. Do not exercise.
- If you only have minor symptoms above the neck, such as a runny nose, it's okay to do light exercise. But if it's too hard, stop.
- Listen to your body. It is the best guide.
- If you have any doubts, it is safest to consult your doctor before exercising.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න