Tulsa Historical Society

The Tulsa Historical Society presents:

2nd Annual Music on the Lawn
Sunday, October 25th
3:00PM to 6:00PM

Confessions of a Pioneer Woman
Lecture and Book Signing by Ree Drummond
Tuesday, October 27th
7:00PM

For more information on these FREE events visit their website or their facebook event page.

Is it OK to workout when you are sick?

By: Nancy Howard : 10/10/2009 6:37:05 AM : 122 

When temperatures begin to dip, it isn't too unusual to see a rise in the number of people walking around with the sniffles and the dreaded runny nose. Much of this has to do with the colder temperatures outside while the warm, dry air inside becomes a breeding ground for these viruses.

It is important to note that a cold is not the flu. While colds and the flu are both caused from viruses and can share common symptoms, colds tend to have milder symptoms, such as a runny nose, and according to theCenters for Disease Control and Prevention colds generally do not result in other health related issues such as pneumonia.

Flu on the other hand, can be quite contagious, lead to fever, aches and pains, chills, upper respiratory symptoms, a cough and other more serious health related risks such as pneumonia, which may or may not require hospitalization.

Many health experts advise one to continue an exercise regimen at a moderate pace but avoid doing any high intensity workouts if you have a cold, however, now is not the time push your body into some high intensity activity.

So when is it OK to keep on exercising if you are under the weather?

• You do not have a fever.
• Your symptoms are limited to the head only, in other words you are only experiencing symptoms above the neck, for example you have a runny or congested nose.
  
• You have no other signs or symptoms.
  

However if you have the following symptoms, it is best to wait until you are feeling better to get back to your routine.

• Fever or chills
  
• Cough
  
• Lethargy or aches and pains.
  

Swollen glandsWhile being sick is difficult, especially if you are well into the routine of working out or trying to meet a goal, know that illness and exercise are both stressors on the body. Pushing yourself too hard and not allowing proper recovery may only prolong your illness or worsen your symptoms. Remember living a healthy lifestyle is a life-long journey so missing a few days or weeks will not undo all your hard work. Allow time for your body to recover and know that you will be back to your routine sooner than later, if you give enough time for your body to heal.

Have you had a cold or flu this season? If yes, did it keep you from working out? Have you received the seasonal flu shot this year?

Your Heart! The most important muscle in your body.

Giving your heart a healthy make over will improve the way you feel, give you energy, even help you live longer.

FIRST THINGS FIRST, NUMBERS YOU NEED TO KNOW

BLOOD PRESSURE- measures the force of blood against the walls of your arteries. The top number (systolic) is the pressure of blood flow when the heart beats; the bottom number(diastolic) is the pressure when your heart is relaxing.
Aim for :120/80 mm Hg or less

CHOLESTEROL- A strong heart needs healthy blood vessels that have a smooth lining.
There's two types of cholesterol good(HDL) and bad(LDL) cholesterol.

LDL chol.-can cause fatty plaque in the walls of the arteries
HDL chol.- removes excess LDL from the arteries and delivers it to the liver for disposal

Aim for:Total Chol. below 200 mg/dl
LDL (bad) below 100 mg/dl
HDL (good) above 50 mg/dl

TRIGLYCERIDES-This blood fat fuels muscles but, in excess, is stored in the fat cells and in the liver.
Aim for Below 150 mg/dl

BLOOD SUGAR-Someone with the precondition has a 1.5-fold higher risk of getting heart disease than a healthy person: if you have type 2 diabetes the risk is 2 to 4 times higher.
Aim for:Fasting glucose level of up to 100 mg/dl

Tiffany Casey
Personal Trainer
Manager of The Ice House
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