Exercise to avoid illnesses

Keeping fit may be helpful in boosting the immune system. Fitness enthusiasts have frequently reported they experience less sickness than their sedentary peers.

For example, a survey conducted during the 1980s revealed 61 percent of 700 recreational runners reported fewer colds since they began running, while only 4 percent felt they had experienced more.

Further research has shown that during moderate exercise, several positive changes occur in the immune system. Various immune cells circulate through the body more quickly and are better able to kill bacteria and viruses.

Once the moderate exercise bout is over, the immune system returns to normal within a few hours. The key word here is moderate. Those that over do it will more than likely lower their immune system.

Regular exercisers often are uncertain of whether they should exercise or rest when sick. Although more research is needed, most sports medicine experts recommend that if you have symptoms of a common cold with no fever, moderate exercise such as walking is probably safe. Intensive exercise should be postponed until a few days after the symptoms have gone away.

A general rule is that if the cold symptoms are mostly in your head (runny nose, low-grade fever, sneezing) then it is all right to exercise. However, if you are experience symptoms in your chest (coughing, labored breathing) it is best to rest.

The flu this year is supposed to be especially strong. Clinics around town are already running low on the vaccine. So, if you think you have contracted the flu virus it is definitely best to postpone your exercise program.

Although you might feel like a trouper by working out with this nasty cold, you could actually prolong your recovery period and also pass this sickness to others.

The simple steps taken to maintain good health year round are also the same guidelines provided for reducing your odds of getting sick.

• Eat a well-balanced diet. The immune system depends on many vitamins and minerals for optimal function. However, at this time, there is no good data to support supplementation beyond 100 percent or the Recommended Daily Allowance.

• Avoid rapid weight loss. Low-calorie diets, long-term fasting and rapid weight loss have been shown to impair immune function. Losing weight while training heavily is not good for the immune system.

• Obtain adequate sleep. Major sleep disruption (three hours less than normal) has been linked to immune suppression.

• Avoid overtraining and chronic fatigue. Space vigorous workouts as far apart as possible. Do not push beyond your ability to recover.

By resting and eating a proper diet, you will probably see little to no decreases in your fitness level once you return to your normal routine.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.