Navigation Links
Cold and Flu Sufferers Should Ease Back Into Fitness Routine
Date:2/19/2013

TUESDAY, Feb. 19 (HealthDay News) -- Although physical activity can help boost your immune system, people who are sick should tone down their workout or skip it altogether, experts advise.

"Regular exercise is a great way to reduce stress and sleep better at night. This helps boost your immune system. However, vigorous exercise and extreme conditioning can have a negative impact on your health if you're sick," Joe Berg, a personal trainer and fitness specialist at Loyola Center for Health, said in a Loyola University news release.

"When fighting a viral illness, it's best to keep your exercise session short and not as intense. If you have a fever or stomach bug it might be best to hold off," Berg added.

For those recovering from an illness, it's best to ease back into a workout routine slowly. Berg recommends starting small with some light aerobics, such as walking and cycling at an easy pace as well as body weight squats, push-ups and planks. In the plank exercise, you rest your weight on your forearms with your elbows directly beneath your shoulders, keeping your body in a straight line from your head to your feet.

"These exercises cover the major muscles of the body and when performed in moderation, can help boost your immune system," explained Berg.

For people worried about being exposed to germs at the gym, Valerie Walkowiak, medical integration coordinator at the Loyola Center for Fitness, pointed out that heading outside or working out at home may be a good way to stay healthy and fit during the cold and flu season.

"Weather permitting, it's always great to just get out of the house and walk or run to get in some cardio exercise. Just make sure you wear the proper clothes to keep warm. This includes layers of clothing, a hat, scarf, gloves and appropriate shoes," said Walkowiak.

When the weather makes exercising outdoors impossible, there are ways people can work out at home -- even if they don't have special equipment. Walkowiak said you can get your heart rate up without leaving the house by climbing the stairs, jogging in place or doing jumping jacks. She added that a home-based circuit training routine can be created by alternating two to three minutes of these cardio exercises with 30 to 60 seconds of strength-training moves, such as push-ups, squats, seated rows or heel raises.

"You don't have to have dumbbells, bands or tubing to get in some strength training at home. Try using household items to add resistance such as soup cans, gallon jugs of water or your own body weight," Walkowiak noted.

In order to target all the muscle groups, Walkowiak recommended doing the following exercises:

  • Chest, shoulder and triceps: do push-ups on the floor or against a wall
  • Back, rear shoulders and biceps: try seated or standing row exercises using soup cans
  • Legs, glutes and core: perform squats, sit-to-chair stands or lunges
  • Calfs: do heel raises on the edge of a step
  • Core: do planks, abdominal crunches, abdominal twists and leg raises
  • Biceps: do bicep curls using soup cans
  • Triceps: using a soup can or weighted object do kickbacks or over presses

Anyone who does go to the gym should remember to wipe down machines and wash their hands often, the experts advised.

More information

The U.S. Centers for Disease Control and Prevention has more about how to stop the spread of germs.

-- Mary Elizabeth Dallas

SOURCE: Loyola University Health System, news release, Feb. 14, 2013


'/>"/>
Copyright©2012 ScoutNews,LLC.
All rights reserved

Related medicine news :

1. Queens study aims to use stem cells to help save sight of diabetes sufferers
2. Sufferers of a Brachial Plexus Injury Run the Risk of Permanent Damage
3. Medical cannabis provides dramatic relief for sufferers of chronic ailments
4. Migraine Sufferers Stigmatized Because of Their Condition: Study
5. Chinese Herbal Medicine Can Reach into Prostate Gland and Treat Prostatitis Successfully As A New Option for Prostatitis Sufferers, States Wuhan Dr.Li's Clinic
6. A finding that could help Alpha-1 sufferers breathe more easily
7. Migraine Sufferers Show More Brain Changes Than Others: Study
8. The brain of OCD sufferers is more active when faced with a moral dilemma
9. New mobile app helps migraine sufferers track and analyze pain
10. Book offers resources for PTSD sufferers
11. Yoga: A cost-effective treatment for back pain sufferers?
Post Your Comments:
*Name:
*Comment:
*Email:
(Date:10/13/2017)... ... October 13, 2017 , ... The International Association ... standards of excellence for the field of eating disorders, announces the opening of ... 2018 in Orlando, Florida at the Omni Resort at ChampionsGate. , ...
(Date:10/13/2017)... (PRWEB) , ... October 13, 2017 , ... Lori R. ... a member of ElderCounsel, a national organization of elder law and special needs planning ... laws and rules. It also provides a forum to network with elder law attorneys ...
(Date:10/13/2017)... ... ... The Visiting Nurse Association (VNA) of Somerset Hills is proud to host ... items from across the nation, this holiday-themed event will raise funds and awareness for ... The boutique will be open Saturday, November 4 (10:00 a.m. – 5:00 p.m.) ...
(Date:10/13/2017)... ... October 13, 2017 , ... Yisrayl Hawkins, Pastor and Overseer ... one of the most popular and least understood books in the Holy Scriptures, Revelation. ... descriptions that have baffled scholars for centuries. Many have tossed it off as mere ...
(Date:10/13/2017)... ... October 13, 2017 , ... “The Journey: From the Mountains to ... to save lost souls in the Philippines. “The Journey: From the Mountains to the ... teacher of the Bible. She has taught all ages and currently teaches a class ...
Breaking Medicine News(10 mins):
(Date:10/12/2017)... , Oct. 12, 2017 West Pharmaceutical ... innovative solutions for injectable drug administration, today announced that ... market opens on Thursday, October 26, 2017, and will ... and business expectations at 9:00 a.m. Eastern Time. To ... 253-336-8738 (International). The conference ID is 94093362. ...
(Date:10/11/2017)... , Oct. 11, 2017  True Health, a ... amplified its effort during National Breast Cancer Awareness ... cancer risks. ... Oncology calculated that more than 10 million American ... mutations in BRCA1 or BRCA2 and have not had ...
(Date:10/10/2017)... --  West Pharmaceutical Services, Inc. (NYSE: WST), a ... today shared the results of a study highlighting the ... administration of polio vaccines. The study results were presented ... by Dr. Ondrej Mach , Clinical Trials and ... and recently published in the journal Vaccine. i ...
Breaking Medicine Technology: