Walk Away From Colds

Walk Away From Colds
From Wendy Bumgardner,
Your Guide to Walking.


Can regular walking keep you from suffering the misery of colds? Studies suggest that it can.

One study of 50 women divided them into a group who walked briskly for 45 minutes a day, 5 days a week, and a control group that did not exercise. The walkers experienced half as many colds as the control group. The walkers also showed an increase in natural killer cells, immune system cells that attack bacteria and viruses.

Another study of employee fitness programs showed that people who exercised as little as once a week averaged nearly five fewer sick days annually than those who did not participate in such programs.

Moderate Intensity Exercise is Best
You may have heard that intense physical training can decrease the immune system. The key phrase here is, "intense." If your daily walking workout is at a heart rate of 80% of your maximum heart rate, then perhaps you are beginning to meet that definition.

But daily walks in the healthy heart zoneand fat burning zone, with a walk or two a week at higher heart rates, will not put you over into the suppressive category. Those training for distance should build up distance at 10% a week to prevent injury.

Best Bets to Prevent Colds
Exercise: Exercise at moderate to easy intensity 30-60 minutes most days of the week. Use a rest day or easy training day between days of intense exercise if you are in training.
Healthy Diet: Eat a balanced diet including at least five servings a day of vegetables and fruit.
Wash Your Hands: Wash your hands frequently during the day. Wash with soap and sing the ABC song in your mind (or out loud if you are alone) to wash for the right amount of time. It is the combination of soap and scrubbing that removes the cold germs.
Hand Sanitizer: Use hand sanitizing gel frequently if you don't have access to soap and water.