Leave flus out in the cold

May 22, 2014

With winter almost upon us, many Australians could be forgiven for wanting to curl up on the lounge with a movie rather than sweating it out at the gym.

But according to the nation’s peak body for exercise and sports science, Exercise & Sports Science Australia (ESSA), a little exercise can go a long way during flu season. In recent years, cases of laboratory-confirmed Influenza have skyrocketed from as few as 50 in the summer months to more than 3,500 in winter months, so it pays to take heed of the following tips and tricks for exercising right and managing head colds and Influenza when they hit:

• Get prepared

ESSA Spokesperson Katie Williams says maintaining a structured exercise regime year-round greatly reduces the chance of illness over the long term.

“Research has shown regular physical activity can assist in boosting the immune system, circulating white blood cells through the body more quickly and allowing them to fight infection more efficiently.”

“The Department of Health’s physical activity and sedentary behaviour guidelines suggest adults undertake between two-and-a-half and five hours of moderate-intensity physical activity over the course of a week.
Things like running, rowing or cycling can have a significant impact on your overall health and keep your immune system strong.”

“An Accredited Exercise Physiologist can assist you to pinpoint the activities that are right for you and develop an exercise program to suit your needs.”

• Coming down with a cold

We all recognise the dreaded symptoms of an oncoming cold, but are rest and relaxation always the best medicine?

Ms Williams says light exercise can also be beneficial in fighting infection.

“Non-strenuous physical activity like walking can help to keep your immune system strong, so it’s worthwhile considering this when you start reaching for the tissues.”

“The key is to listen to your body; perform some gentle exercise if you feel able but certainly nothing intensive.”

• Road to recovery

When a respiratory infection is in full swing, it’s best to reduce stress on your body to facilitate healing, so you can return to 100 per cent as quickly as possible.

Ms Williams says continuing to exercise at very high intensities when you are ill can lead to health complications such as chronic fatigue syndrome and pericarditis (inflammation around the heart), so those with an intensive exercise regime should lighten their load throughout periods of illness.

“When you exercise at a high intensity, your body directs energy into fuelling the increased demand on your cardiorespiratory system and muscles. If you exercise at a high intensity while suffering from a respiratory infection, you may hinder your body’s ability to heal itself.”

“The best course of action is to fuel your body with vital minerals and nutrients from a wide variety of fruits and vegetables, drink plenty of water to help flush your body of toxins and illness, exercise lightly if you feel up to it and get plenty of rest.”

• Getting back on the horse

Ms Williams says once you’ve weathered the sickness storm and are back in action, you can start to build up your exercise intensity again.

“The key is to do so gradually; be aware of your body and don’t rush back into high intensity training straight away.”

Exercise Right Week will take place from 26-30 May. To find out more about exercising right or to locate an Accredited Exercise Physiologist in your area that can develop a tailored physical activity program to suit your needs, visit www.exerciseright.org.au.

// Ends.

Media contact: Maya Gurry — Fresh PR & Marketing
P: 0410 109 102
E: maya@freshprm.com.au

About ESSA
Exercise & Sports Science Australia (ESSA) is the peak professional body for exercise and sports science in Australia and provides national leadership and advocacy on key issues. It supports its 3,500-plus members and the community through fostering excellence in professional practice, education, training and research.
Website: www.essa.org.au

Official media spokesperson for this release:

Katie Williams
Industry Development Officer
Exercise & Sports Science Australia (ESSA)
327 Sandgate Road Albion QLD 4010
E: katie.williams@essa.org.au
P: 07 3862 4122

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