David C. Nieman, DrPH, FACSM, says that multiple studies have shown a 25- to 50-percent decrease in sick time for active people completing at least 45 minutes of moderate-intensity exercise (such as walking or jogging) most days of the week.
"This reduction in illness far exceeds anything a drug or pill can offer," Nieman said. "All is takes is a pair of walking shoes to help prevent becoming one of the thousands predicted to suffer from the common cold this winter."
However, if you're already sick and aren't sure whether to run or stay in bed, keep these tips in mind:
- Check your symptoms. You can exercise if your cold is confined to your head, such as illnesses with runny noses and sore throats. But take it easy if your cold is beyond the sniffles. Respiratory infections, fever, swollen glands and extreme aches and pains are all good reasons to rest up instead of work out.
- Don't overdo it. If you have a cold, keep exercise to a moderate-intensity level (i.e., walking or easy jogging). Studies have not shown any negative effects of moderate exercise for those suffering from common colds.
- Don't jump back in too soon. If you're recovering from a more serious bout of cold or flu, gradually ease back into training after at least two weeks of rest. Follow these tips for running after taking a break.
Source: "Protect Against Colds With Exercise" American College of Sports Medicine Press Release, October 6, 2009.
