A recent study published by the British Journal of Sports Medicine aimed to determine if physical activity levels impacted the occurrence of upper respiratory tract infections, also known as the common cold, during the fall and winter months.

Study participants were asked to describe their usual leisure-time physical activity levels, and the results showed that individuals who participated in high amounts of aerobic activity (5 or more days per week) had 43% fewer days with an upper respiratory tract infection than those who participated in low amounts of aerobic activity (1 day or less per week). Additionally, individuals who participated in moderate amounts of aerobic activity (1 to 4 days per week) experienced an average of 3 fewer days of illness per year than those who participated in low amounts of aerobic activity.

What does this mean for you?

Americans suffer 62 million colds each year, with the average adult experiencing 1 to 3 colds annually. If you’re thinking, “Five or more days!” don’t stress. By participating in even moderate amounts of exercise you stimulate the recirculation of immune cells that help to decrease your risk of illness. As a result, you use fewer sick days and feel good, which, in turn, will help you to be more active. The study authors also suggest that each physical activity session may improve your body’s immune-surveillance, or ability to detect pathogens and ultimately reduce the incidence of a cold.

So set realistic goals that work with your schedule, whether that includes 3 days of activity or 6 days. Instead of hibernating this winter, get out and embrace the warm weather we’re experiencing! Go for a brisk walk, pull your bicycle out of storage, or take care of the yard work you put off last fall. These aerobic activities can get your heart rate up, help you break a sweat, and make you breathe a little harder. If the snow returns or you can’t get outside, try a workout DVD (see Support page), take time to walk the stairs at work, or attend a physical activity outing. If you choose activities that you enjoy, physical activity will feel less like a chore (although those count too!). Remember, it’s important to make time for yourself and your health!

Nieman, D.C., Henson, D.A., Austin, M.D., Sha, W. (2011). Upper respiratory tract infection is reduced in physically fit and active adults. Br J Sports Med, 45, 987-992.