It seems to be the season to get sick. Lately it seems that with so many viruses going around, getting stuck in bed with a bug is almost inevitable. Everybody knows that maintaining healthy habits can keep you from getting sick in the first place, like washing your hands regularly, having a balanced diet, drinking plenty of water and getting adequate sleep. But did you know that one of the best preventative measures that you can take against getting sick is to make exercise a regular part of your daily routine?

Exercise is the catalyst that your body needs as its trigger for good treatment. If you give your body movement, it feels good; you crave water, good foods, you have more energy, it makes you sleep better at night, etc. And so, exercise lays the foundation for a healthy lifestyle and body. Exercise also builds up the immune system, our body’s own natural defence mechanism for fighting off infections. It increases circulation, and helps the body to remove toxins, which helps to get rid of an infection faster than a sedentary lifestyle.

Doing exercise increases our leukocyte counts. Leukocytes are white blood cells that actually fight infections. So, by exercising, your white blood cell count temporarily elevates and that will help in fighting cold symptoms and getting rid of viruses. But be warned that over-training weakens the immune system and increases the chance of a cold.

It has been found that on average, an adult in Jamaica has up to three respiratory infections a year. If you have already picked something up, here is the rule of thumb as to whether you should go and work out anyway. It’s called the “neck check”. If your symptoms are all above the neck, like a runny nose, mild head cold or a sore throat, then it’s okay for you to exercise. Of course you should always listen to your body and take the intensity of your workout down a bit if your regular pace feels too strenuous.

If you’re suffering from congestion or low energy, exercise often helps you feel better. A brisk walk can unclog your sinuses better than an afternoon on the couch. And gentle exercise will rev up your circulation, to counteract that sluggish, run-down feeling. But this is definitely a personal decision. You’re the best judge of how you feel and what your body can handle when you’re sick.

However, if you have any symptoms below the neck, such as body aches, chills, stomach problems or diarrhoea, then I advise you to take it easy until you’re feeling better. And if you’re running a fever, no matter where your symptoms are, put off exercising until your temperature returns to normal. Be honest; everybody knows when it’s their time to head for the chicken soup.

Don’t let your flu turn you into a couch potato.

Whenever I catch a cold, if I keep up with my workouts even on a less intense basis, I am able to shake it off in a day or so as opposed to having it linger for a week or longer. Remember that after three days of no exercise, deconditioning begins, and muscle mass begins to break down, so don’t give yourself too much sick leave.

There are also times when I enter the gym with a sniffle and a head cold, and leave without any symptoms at all. The consistent deep breathing and concentrating on the activity being done has its benefits, as opposed to focusing on feeling down. The increase of energy after working out helps me to get out of my rut, and takes my mind off of the “low” of being sick.

We know that 30 minutes of brisk-walking a day, five days a week, may be all you need to decrease your chances of getting a cold. Additionally, staying positive also has its benefits to a better bill of health. Studies have shown that more than 15 seconds of focus on a negative thought can raise stress levels, blood pressure and cause tension in the muscles. If you catch yourself concentrating on an undesirable thought or worrying, stop. Start affirming the positive and looking towards the most favourable outcome, then observe how your body responds to the shift in your thoughts. The muscles relax, the air seems lighter, the chest opens up and you feel at ease.

Staying in touch with your body and maintaining an optimal environment for yourself mentally and physically are all you need to stay strong and move forward in health and in life.

Selena DeLeon has been a certified personal trainer, kickboxing instructor and spinning instructor for six years. She is also a weight loss consultant and counsellor. An active mother of two, she has a passion for fitness and health, languages, travel and the anatomy. Over the years, she has helped many persons find their full physical potential through sharing her training and motivation.