Runny nose
nasal congestion
sneeze
sore throat
have a headache
If you have enough energy to withstand exercise, sweating through exercise can actually help kill many kinds of bacteria. In fact, the survey found that it is feasible to exercise when you have a cold.
At the end of the 10 day experiment, those who exercised for 40 minutes every other day and reached 70% of their maximum heart rate felt better than those who were inactive, even though the clinical severity and symptom duration were almost the same.
The key to exercise when you are sick is to be careful. Excessive exercise will bring more stress to your body, thus suppressing your immune system, so once you get sick, you should keep the intensity of exercise at a moderate level.
If you catch a cold, go out for a brisk walk, or simply reduce the intensity of regular exercise. The review of exercise and sports science points out that:
"Long-term strenuous exercise leads to immunosuppression, while moderate-intensity exercise can improve immune function and may reduce the risk and severity of respiratory virus infection." When you feel unwell, is the best way to stay in bed or force yourself to exercise?
One of the advantages of fitness is that you can rest for a few days during exercise and use the "energy reserve" in your body to help you recover faster. It's kind of like storing fat during famine.
The rising fitness level can provide you with the necessary immune buffer and support, so that your body can effectively cope with diseases.
If you continue to exercise at this time, it may exceed your body's recovery ability, leading to further deterioration of your condition.
A simple guiding principle you can refer to is: If your body feels overwhelmed when you are sick, try to rest as much as possible, because your body is concentrating on fighting the disease at this time.
You should avoid excessive exercise, especially high-intensity exercise, because it may bring extra heavy burden to the already tense body system.
Even so, moderate-intensity exercise (such as walking) usually doesn't do any harm, as long as you are careful and pay close attention to your body's needs to ensure that you don't overdo it.
In some cases of illness, moderate-intensity exercise is actually a more desirable method.