Illness And Exercise

(CARLSBAD, CA) - We’re in the height of cold and flu season, which can really put a damper on your fitness program! Prevention is your first line of defense, and there is plenty you can do to preserve your health. But what happens to your workouts when you do fall ill? We’ll cover that too.

If you want to remain healthy, you need to maintain barriers that keep germs out and enhance the production of white blood cells and proteins that attack “invaders.” You can achieve both objectives by:

— washing your hands frequently and not touching your eyes and mouth, which are the main gateways for germs to enter your body.

— avoiding contact with people who are ill.  No use putting yourself in harm’s way.

— getting enough sleep. Skimp on sleep and you’re inviting trouble. One study found that people who got less than seven hours of sleep per night doubled their chances of coming down with an infection.

— eating a nutritious, balanced diet. A body that is well fueled will fight infection better. Consider increasing your yogurt consumption, too. A University of California at Davis study found that people who ate one cup of yogurt a day had fewer colds than non-yogurt eaters.

— reducing stress. People who suffer from chronic stress are two to three times more likely to catch a cold.

— exercising. Exercise makes immune cells more active. Researchers at the University of South Carolina and University of Massachusetts found that engaging in regular exercise reduced the risk of infection by nearly 25 percent. People who work out moderately on a regular basis also have anywhere from 25 to 50 percent fewer sick days than sedentary individuals.

Despite your best efforts, you still may come down with cold. Do you stop exercising altogether? Well, that depends on your symptoms. Mild exercise is still okay if your symptoms remain above the neck (nasal congestion, mild sore throat, headache), simply scale back on your duration and intensity.

If your symptoms are below the neck – body aches, fever, chest congestion, chills, diarrhea, vomiting – skip your workouts until they disappear. You’re only delaying your recovery by persevering in the gym. And when you feel better, start slowly to avoid a relapse.

Judi Sheppard Missett, Jazzercise founder, says you can ease your way back into exercise with some gentle stretching and yoga movements.  Try the following move to stretch your torso.

Stand in a wide stance, with your body, legs and feet angled to the left.  Reach your left arm forward and your right arm back so they are parallel to the floor.  Lift tall, pull your abs in, and relax your shoulders and neck as you reach your left arm upward and you right arm down toward the back of your right knee.  Pause for a moment or two as you stretch your limbs and breathe naturally.  Return to the starting position, change sides, and repeat. 

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com