Get on that Bike (RealRyder) to avoid Colds

Active People Suffer Fewer Colds

Studies have clearly shown that regular exercise will help prevent catching colds in the first place.

For example, one 2002 study found that those who exercised regularly suffered 20-30 percent fewer colds. Other studies demonstrate an even greater impact.

According to a 2006 trial, regular, moderate exercise reduced the risk of colds in postmenopausal women by half. The year-long study examined 115 sedentary, overweight, postmenopausal women, none of whom smoked or took hormone-replacement therapy. Half were assigned to an aerobic exercise group and the other half attended a weekly stretching class only.

The patients in the exercise group were asked to work out about 45 minutes a day, five days a week, but they were only able to reach the 30-minute mark per day, with brisk walking accounting for the bulk of their body work. By the end of the study, the women who performed aerobic exercises on a weekly basis had half the risk of colds of those who did stretching only.

The ability of moderate exercise to ward off colds also seemed to increase the longer it was used. In the final three months of the study, the stretching-only group had a three-fold higher risk of colds than the exercisers.

The fact that the enhanced immunity was strongest in the final quarter of the year-long trial suggests it is important to stick with exercise long term to get the full effects. I've often said it's crucial to treat exercise like a drug that must be properly prescribed, monitored and maintained for you to enjoy the most benefits. That also means that you can't bank exercise either; it's not like money. Even if you were a world-class athlete, in about two weeks of not exercising you will tend to start to experience deconditioning.

All in Good Measure...

Personally, I believe that if you have enough energy to tolerate it, increasing your body temperature by sweating from exercise will help to kill many viruses. However you need to be very careful and listen to your body, and not do your full, normal exercise routine, as that could clearly stress your immune system even more and prolong your illness if you are not careful and wind up overdoing it.

Also keep in mind that exercising too much can have the opposite effect on your immune system.
This is because intensive exercise boosts production of cortisol; a stress hormone. Stress hormones inhibit the activity of natural killer cells—a type of white blood cell that attacks and rids your body of viral agents. This is why running a marathon can actually increase your chances of getting sick shortly thereafter. In fact, elite endurance athletes can suffer anywhere from two to six times as many upper respiratory infections during a year, compared to average, active individuals.
According to an article in Sports Science Exchange, athletes are advised to avoid exercise if cold symptoms are "below the neck," or if they're running a fever. So-called "head colds" seem to be less serious in general. I think the same recommendation would be prudent for most people.

Above all, always pay heed to what your body is telling you, and if you feel too fatigued to work out, don't push it. More than likely, what you need then is rest. But if you're thinking of skipping your workout routine simply because you've been told you "shouldn't exercise when sick," then you may want to reconsider, as it could actually help you feel better, sooner. It will be especially helpful to mildly stimulate your immune system with some gentle exercise.