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The average adult colds 2-3 times annually. Physical activity in early stages of mild to moderate still be done when colds. In fact, exercise can help open nasal passages and relieve stuffy nose for a while.
Experts suggest that exercise during the cold will not be a problem for health if symptoms are experienced only from the neck up like a runny nose, stuffy nose, sneezing or a mild sore throat. Nonetheless, it helps reduce the intensity and duration of exercise so that symptoms do not become worse. For example, replace the sport run with a walk.
"Always be cautious when doing sports during illness, reduce the intensity and the duration of exercise. If tetep insist on doing exercise with intensity as usual when a cold start is getting worse, the disease can be more serious or body would be injured," said Edward R. Laskowski, M.D. physical medicine and rehabilitation specialist Mayo Clinic as reported by the Mayo Clinic.
If you see symptoms or signs of severe flu like fever, extreme fatigue, muscle pain, swollen lymph nodes, then you should
rest at least 2 weeks before resuming intensive exercise.
"To compensate for the reduction in physical activity and strengthen the immune system, eat a balanced diet. The strength of the immune system depends on the amount of vitamins and minerals for optimal body function," says Dr. Laskowski.
A good rule is to eat 10-15 calories per 0.5 kg of the desired weight. If your ideal weight is 77 kg, then you should consume 1700 to 2550 calories per day. 1700 calories for individuals who are less active and 2550 calories for a very active.
In addition, a few things to consider if you want to exercise when colds among others:
1. Do not exercise if signs and symptoms of a cold start radiating down the neck, for example chest tightness, cough or abdominal pain.
2. Do not exercise if you have a fever, fatigue or muscle pain broad.
3. Do not force the body to work out if you feel feverish or ill. Stop exercising if the pain is starting to affect the performance. Continue exercise routine 4. 4. gradually when the body starts to feel better.
5. Get enough sleep. Sleep disorders or sleep deprivation can suppress the immune system.
6. Do not touch your hands near your eyes, nose or mouth. Most bacteria and germs spread from the hands to the face without going through the air.
7. Drink plenty of water. Be sure to consume 8 glasses a day.
8. Check to see a doctor if it is not sure whether the condition of the body is fit to exercise.
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