Could you be exercising yourself into sickness? How would you know? We all know that exercise is an important foundation to a healthy lifestyle. However, just as exercise has the amazing potential to bring health, it can also bring sickness if not used properly.
We already know that whether or not we "catch" a bacterial or viral infection is a product of the immune system of the host (our bodies) and not the presence of a pathogen (viral or bacterial exposure). A well known immunologist and endurance athlete was referenced by a NPR journalist today in the article "Stepping Up Exercise Could Help Beat The Cold Virus."
"There's a window of about a half a day or day where viruses can multiply at higher rate because defenses are down,"said Dr. David Nieman, an exercise immunologist at Appalachian State University and a runner of more than 58 marathons and supermarathons. This window of opportunity occurs after about 90 minutes of intense exercise. After 90 minutes, tests on athletes show that stress hormones go up, muscle breaks down, and inflammation kicks in. All of these factors are potentially unhealthy, but in combination, can be devastating.
There was some great news in this NPR article. A study was published in the British Journal of Sports Medicine which found that after the end of the three-month study, the more the participants exercised, the less they reported getting sick. Those who exercised five days a week for 20 minutes or more experienced about 40 percent fewer days of illness compared with those putting in less than one day a week of activity.
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