Be careful if you’re trying to exercise with an infection

IN recent weeks we all seem to have been suffering – feeling 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. 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 down side 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 it is known that exercising in the early phase of glandular fever is potentially harmful.

So what is the best practical 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 advised. 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 provided 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. Activity can be resumed when these symptoms subside and gradually built up to normal intensity and frequency. 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 much lower intensity and duration.

■ To contact the Hampden Sports Clinic call 0141 616 6161 or visit www.hampdensports clinic.com