Cough, asthma, and URTI (Upper Respiratory Tract Indication) are becoming a little more common these days. And it is becoming a nightmare for those who want to keep their body fit through cardiac exercise.
I had this experience, on the very first day after I started jogging. I had a sudden attack of irritating coughing and huffing episodes. Then I realized that there was something wrong with my URT and that I should avoid exercises that make it swell.
This is just one real case, there are many others. If you’ve found yourself wondering which exercises might not be the best companions during a bout of the sniffles, you’re in the right place. Let’s dive into this article to explore them.
Exercise and URTI
Research has shown that exercise in moderately fit and active people with a URTI does not prolong or intensify the illness. But, the case is different for hard-core exercisers and vulnerable to asthma patients.
This finding is important for fitness enthusiasts who are interested in enjoying exercise and maintaining their fitness levels during a URTI.
Much evidence supports the hypothesis that moderate-intensity exercise reduces inflammation and improves the immune response to respiratory viral infections. We hypothesize that acute and chronic moderate exercise induces a level of stress hormones that down-regulates excessive inflammation within the respiratory tract and aids in activating innate anti-viral immunity shifting the immune response
I get it – you’re committed to your fitness routine, and the last thing you want is to press the pause button. However, during a URTI, your body is already working hard to fend off the infection. Engaging in certain types of physical activity can potentially hinder the recovery process and make you feel worse.
Is it OK to exercise with URTI?
Exercise is usually OK if it doesn’t make you cough, feel congested, and have breathing problems. It’s ok to have a Runny nose, nasal congestion, sneezing, and minor sore throat while doing exercise.
Confused?
Let’s summarize in short, Keep doing gentle exercises but avoid those that put stress on the respiratory tract or trigger asthma.
1. Avoid Cardiovascular Workouts
If you’re used to hitting the gym for an intense cardio session, it might be time for a temporary slowdown. High-intensity workouts, such as sprinting, vigorous cycling, or high-impact aerobics, can strain your respiratory system when it’s already under duress.
These exercises may make it harder for you to breathe and could lead to increased fatigue.
Tip: Opt for low-impact exercises like walking or gentle cycling. These maintain your activity level without putting excessive strain on your respiratory system.
2. Avoid Weightlifting Woes While Having URTI
Weightlifting is an excellent way to build strength, but during a respiratory infection, heavy lifting might not be your best bet. The strain imposed by lifting heavy weights can elevate your blood pressure and make it more challenging for your body to recover.
Tip: Consider reducing the weight and increasing the number of repetitions. This keeps your muscles engaged without overtaxing your immune system.
3. Swimming in Uncertainty: Chlorine Concerns
Swimming is often considered a full-body workout, but the chlorine in pools can be irritating to your respiratory system, exacerbating the symptoms of a URTI.
Additionally, the cold air around swimming pools may not be the friendliest to your already compromised respiratory health.
If you must swim, choose a well-maintained indoor pool with proper ventilation to minimize chlorine exposure.
Then what are your options?
Yoga is Good While Having URTI
While yoga is generally a gentle form of exercise, some poses involve deep breathing or inverted positions. Amid a URTI, these can be less than ideal. Deep breathing might irritate your already sensitive respiratory system, and inverted poses can potentially disrupt nasal passages.
Tip: Stick to gentle, restorative yoga. Focus on poses that promote relaxation rather than those requiring intense breathing.
Ultimately, the key to deciding on the right exercise during a URTI is to listen to your body. If an activity feels too strenuous or causes discomfort, it’s best to dial it back or, in some cases, skip it altogether until you’ve fully recovered.
Stay hydrated and get plenty of rest. Your body needs energy to fight off the infection, and rest is a crucial component of the healing process.
Conclusion,
In the delicate dance between physical activity and upper respiratory tract infections, finding the right balance is essential. While some exercises may need to take a temporary backseat, there are still plenty of ways to stay active without compromising your health.
What’s your go-to gentle exercise when under the weather? Share your tips and experiences below! 👇
