Certainly you are all aware that this cold/flu season has been infamously worse than any year in the past several. The primary reasons for this years' increase a more dominant strain and the fact that this flu season started early. And it is definitely evident at our studio given the high number of cancellations due to illness. I often brag about how little I become ill. . . however it did knock me on my butt for a couple of days. And crawling under the covers seems like a much better idea than exercise. However, don't necessarily let yourself off the hook to play "hooky" on your workout. Depending on the type of sickness, exercise may actually help you recover or prevent becoming sick in first place. However, there is a fine line so follow the guidelines in determining whether or not to lace up those sneaks!

• Exercise is usually OK if your signs and symptoms are all "above the neck" - symptoms you may have with a common cold, such as runny nose, nasal congestion, sneezing or minor sore throat. Consider reducing the intensity and length of your workout, though, or you may feel worse. Instead of going for a run, take a walk, for example. And of course listen to your body. If you feel like you may be pushing it too much you're probably right.
• Don't exercise if your signs and symptoms are "below the neck" - such as chest congestion, hacking cough or upset stomach.
• Don't exercise if you have a fever, fatigue or widespread muscle aches.

When and Why is it a GOOD idea to get in physical activity while under the weather? Physical activity can clear your nasal passages by releasing adrenalin, which conveniently acts as a natural decongestant. In addition, people who exercise on a regular basis tend to have more effective immune systems, which directly relates to a shorter and less severe bout of symptoms. Regular and moderate exercisers also have higher levels of macrophages, which are cells that attack bacteria. Studies have shown that those who exercise report half or less sick as those who do not.

When and Why it is a BAD idea to get in physical activity while under the weather? High intensity exercise can actually make your illness more severe and or prolong recovery. The reason for this is a release of certain hormones that can cause a temporary decrease in the proper function of the immune system. When you perform a hard exercise session, you significantly increase the release of cortisol, which is your body's "fight and flight" stress hormone. This can raise blood pressure and cholesterol levels, and simultaneously suppress the immune system. If you have the flu, it is imperative to rest. Fighting the flu requires nearly all the strength of your immune system, and your illness may be aggravated by dehydration or muscle fatigue that occurs during exercise. You would truly be fighting against yourself if you attempt to exercise with the flu; and do more harm than good.

What type of exercise is best? Moderate cardio such as walking or a light jog and light resistance training are the best recommendations to attain recovery benefits. If the weather allows, take it outdoors. If you must venture to the gym keep this in mind: None of the other gym-goers want to catch your cold. Try to go during less busy times and thoroughly wipe down all equipment you touch and use hand sanitizer.

In summary, be smart and realistic. A day or two of rest when you have the flu or other illnesses below the neck likely won't affect your performance. When you've got a common cold, there's also something to be said about the act of getting dressed, leaving the house and moving around- it can help you feel more like you are still among the living, even when you're feeling miserable.