Can Too Much Exercise Make You Sick?

Exercise is good for you. It builds strong muscles, a healthy heart, flexibility, stamina, and even makes you happier by boosting mood and energy levels. On the other hand, exercising too much has its downsides too. It can increase your risk of getting sick – especially during cold and flu season.

If you’re a person who works out hard, it may be time to rethink how much and how hard you’re working out and take some steps to avoid overtraining. A study carried out on elite swimmers showed that when they exercised intensely, antibody levels in saliva that protect against infection dropped significantly. Athletes who worked out hard also had a decrease in natural killer cells and lymphocytes. Both of these cells are important for warding off viral illness. When you do an intense exercise session – particularly if it’s prolonged – you run the risk of landing on the sidelines with a bad cold or flu.

The good news is moderate exercise stimulates the immune system and helps the body fight off colds and flu. The key is to avoid overtraining and allow adequate recovery time between sessions. It’s okay to work out at a high intensity – as long as you don’t do it every day.

On high intensity training days, it’s important to eat well to supply your body with antioxidants to repair the free radical damage that occurs with intense exercise. Foods high in protein and complex carbs are they mainstay of an athletes diet, but fruits, vegetables, and whole grains are also important because they’re rich in antioxidants.

One way to avoid overtraining is to alternate high intensity exercise sessions with low intensity ones. For example if you run five miles one day, do a yoga or pilates class the next. This keeps you moving, but still gives your body a chance to recover. In fact, some studies show that yoga exercises boost immune function and help to protect against colds and flu.

Another way to avoid overtraining and the risks of too much exercise is to keep an exercise diary. Write down the training you do each day along with how you feel before and after exercising. If you’re unusually tired or sore on many days or experience frequent cold symptoms, it’s time to adjust your workout. A regular diary will make it easier for you to tell when you’re exercising too much before it becomes a problem.

Keep exercising, but take some steps to avoid overtraining. It’ll help you stay in the game.