GERMS FROM EXERCISE

By: Mujuthaba

This article probably will be the closest article to being negative towards training. Exercise in itself is a type of acute stress on the body. Prolonged stress is known to make ones body prone to diseases. During and a while after exercise the body goes into an immunosuppressive phase. In lay terms, our body's system that fights off germs is suppressed to a degree during the period.

The immunosuppression during and after exercise is blamed on release of stress hormones, changes in body temperature, death of immune cells, increase in blood flow and dehydration. The most vulnerable group of athletes are the ones that continue to stress the body for a longer period, which would be the endurance athletes. We know that stressing our bodies for a longer period causes diseases; this issue is exactly same with exercise.

Immediately after extensive long duration training, an ‘open-window’ period remains for 3 to 72 hours, where bacteria and viruses can easily by-pass our immune system. This length of the ‘open-window’ period depends on the strength of an individual’s immune system. The symptoms of a disease may not be exposed before 1-2 weeks time, although a running nose or sore throat may prevail in some exercisers straight after intense training.

It is known that runners who exceed 96 km/week have twice the chance of getting infected than those that cover 32 km/week. The margin for safety is 5-21 km/week. Hence, moderate level of training is best described friendly to the immune system.

What about training after catching the cold? If the cold doesn’t posses feverish symptoms, low to moderate training can be pursued. As an endurance athlete, it would be worthwhile to stick with moderate training for a few days. If the symptoms include fever, muscle aches, extreme tiredness and swollen glands then 2-4 weeks should be given before resuming intense training.

Loads of studies show that exercise increases the functional ability of the immune system. This happens after the ‘open-window’ period when the body repairs itself. Therefore, to increase our immune strength, there are some measures that we can take. They are:

1- Make sure you get adequate rest

2- Intake a healthy nutritious diet, rich in vegetables and fruits

3- Follow basic hygiene guidelines in the fitness centre and outside

4- Wash hands regularly after training and during the ‘open-window’ period

In conclusion, exercise is the best remedy for frail immune systems. Exercise should be taken up, but careful considerations should be given to personal hygiene, during and immediately after training.

Bibliography:

-Niemen, D.C.(2007) Marathon training and immune function. Sports Medicine, 37(4-5), 412-415
-Powers, S.K., & Howley, E.T. (2004) Exercise physiology: theory and application to fitness and performance. McGraw-Hill, Boston