Don’t let fitness levels become a real sickener...

YOU feel miserable. Runny nose, sore throat and a stuffy head. After all winter is the season for colds and other viral infections.

You don’t feel like training tonight but with the run coming up and so much sponsorship money depending on you, there seems no option but to get out there and stop complaining.

But should you? Whether you are a competitive sportsperson or someone who exercises for fun knowing if it is safe to exercise when feeling unwell can be difficult.

The good news is that research has shown a near 50 per cent reduction in the incidence of colds in those who were active compared to the inactive members of the study with not only the frequency reduced but the severity as measured by days of symptoms.

So how can this be? It has long been suggested that being active stimulates our immune system with a rise in the cells in our blood which fight off the virus particles as they enter our body, usually via the nose and mouth.

Though this effect is temporary, it explains why those who are regularly active derive the greatest benefit as they maintain their exercise over most days of the week.

The downside is that there is some evidence that continuing to exercise in the early stages of an infection may increase its severity and degree of symptoms.

Those with asthma usually find that they have more wheeze, coughing and breathlessness when they have an upper respiratory infection and exercising in the early phase of glandular fever is potentially harmful.

Another factor important in determining ability to compete is the effect of infection on performance. Heart and lung function is temporarily reduced as is muscle strength with a resultant reduction in performance levels.

So what is the best advice for those of us who exercise and are keen to continue if we can?

It is widely accepted that exercising when feeling unwell, no matter the cause, is not adviseable. For a “simple” cold with no other symptoms it is probably ok to continue activity at a lower level.

Start at a reduced pace for 10 minutes and gradually build up if you feel ok. If you feel miserable then stop.

However, when there is systemic upset (fever, tiredness, muscle aches and swollen glands) then exercise should be avoided, as you will feel more unwell, weak, dehydrated and at greater risk of more serious complications.

Remember infections are passed from person to person and spread more easily when people live, work or train together.

Be considerate to your team and workmates and stay at home to minimise the spread the infection. And when you feel better, start slowly and at a lower intensity and duration.

We are all now aware of the benefits of keeping active. While it is even harder in those cold, wet winter nights to get out and about, there are many ways to keep fit and the key is to choose something you enjoy and will keep going.

Avoiding or reducing the misery of the cold is just another good reason to keep active.

The National Stadium Sports Health and Injury Clinic is on 0141 616 6161 and www.sportsmedicinecentre.org