Should You Walk When You Are Sick?

Should You Walk When You Are Sick?
From Wendy Bumgardner,
Your Guide to Walking.

Runny nose? Congestion? Coughing? Sneezing? Should you walk today?

Above-the-Neck Rule
If your symptoms are all above the neck (runny nose, etc.), you are safe to walk at an easy to moderate pace.

Walk 10 minutes at an easy pace. If you feel OK, continue. If you don't -stop and just do stretching and flexibility exercises. These can make you feel better in general.
Stretches for Walkers

Below-the-Neck Rule
If you have any symptoms below the neck such as a hacking cough, diarrhea, swollen lymph glands - don't exercise.

If You Have A Fever
If you have a fever, chills, body aches, or upset stomach, do not exercise.

Don't Share
Be a good sport - don't share your cold.


Avoid groups of people. Don't sneeze on your walking partner.
Wash your hands often when you have a cold and must share your space with others. Use warm water and soap. Scrub your hands gently with the soap while singing the ABC Song to yourself - that is the right amount of time to suds. Then rinse. Turn off the faucet with a paper towel - faucet handles and door knobs are often the dirtiest part of a restroom.

When to Get Back to Walking
After a bad cold, give yourself 3-4 days to get back up to full speed. Ease back into it with shorter walks at slow speed, and keep up your stretching and flexibility exercises. After a bout of the flu or other infections, give yourself at least a week to recover.

Health benefits of walk

Health benefits of walking
Studies show that walking can:

Reduce the risk of coronary heart disease and stroke
Lower blood pressure
Reduce high cholesterol and improve blood lipid profile
Reduce body fat
Enhance mental well being
Increase bone density, hence helping to prevent osteoporosis
Reduce the risk of cancer of the colon
Reduce the risk of non insulin dependant diabetes
Help to control body weight
Help osteoarthritis
Help flexibility and co-ordination hence reducing the risk of falls
(Sources: Davison & Grant 1993, US Dept of Health 1996, British Heart Foundation 2000)

Whether you want to walk to improve your general health, to keep fit, to control your weight, or perhaps to recover from a period of ill-health, walking can help. It is something that can be done with children or older family members, it need cost you nothing, and can fit in with any lifestyle, income bracket, culture or domestic circumstance.