Germ Warfare
How to Protect Yourself While Working Out
Germs are everywhere. On the keys of ATM machines, stair railings and door handles. Every day you're exposed to an incredible variety of bacteria, viruses, fungi and protozoa.
Fortunately, most of the time people remain healthy despite what surrounds them. We owe it to an immune system that (for most people) protects us from infectious diseases, and the simple fact that most of the germs we come into contact with can't hurt us.
FACT: People who work out regularly are less likely than inactive people to catch colds or the flu. It's a simple fact that's been proven in study after study.
Working out in a gym, just like any public place, can expose you to some of those germs. You can minimize your exposure to the potentially nasty ones if you take some simple precautions.
BEFORE YOU JOIN A GYM ask if they follow any code of practices covering health and safety. See if they belong to any associations or trade groups that require members meet minimum standards of hygiene or customer care.
Ask gym personnel what cleaning measures they take. It's not unreasonable to ask how often the equipment is wiped down. Don't forget to give any potential gym the sniff test when you take a tour. You want to make sure the gym has good ventilation so you don't have to breath a lot of recycled air.
AT HOME remember to check your gym bag. It should have everything you'll need when you finish your workout so you don't have to borrow from a friend. Staph infections have been documented when people share towels or razors.
TIP: If you bring your own towels, put an X on one side. Keep the X side down so only one side comes into contact with any germs that may be on the equipment.
WHEN YOU GET TO THE GYM wash your hands before you begin your workout, so you reduce the number of germs you're bringing from outside. Wash with plain soap for 20 to 30 seconds, or long enough to sing "Happy Birthday" to yourself twice.
Don't use antibacterial soap to wash your hands. According to a study published in the Annals of Internal Medicine it's no more effective than washing properly with plain soap.
If you're at high risk for infectious diseases you should use bottles of alcohol-based sanitizers like Purell, which are even more effective at killing germs than soap and water. An added bonus is that the alcohol kills germs without creating antibiotic resistant super-germs.
ONCE YOU START WORKING OUT you should always wipe down equipment with a towel after you've used it. If your gym provides a spray bottle with antiseptic cleaner, use it. Sweating at the gym is a good thing, but sweating on the equipment and not wiping it up is unhygienic and rude.
Don't rub your eyes, nose or touch your mouth with your hands. For an infection to spread it must have a point of entry into the body, and you don't want to provide that pathway.
An open cut is another entry point for germs, so clean minor cuts right away with an antiseptic wash and seal them with a waterproof bandage.
FACT: Something as simple as wiping your nose can make you sick! Approximately 30 percent of all humans carry Staphylococcus aureus in their nose. If you happen to wipe your nose and then later touch an open cut you can actually infect yourself with Staph, no outside help necessary.
BACK IN THE LOCKER ROOM always wear your sandals or flip-flops. Walking across a locker room floor can expose bare feet to athlete's foot. You should also put a towel on the locker room bench before you sit down to avoid any bacterial infections left behind by the last person who sat there.
If you have time, take a shower after your workout. You'll wash away germs you might have come in contact with, plus you'll smell a lot better.
WHEN YOU GET HOME AGAIN, dry your weight lifting gloves out. Moist gloves can encourage bacterial growth. Wash them regularly with soap and water just like you would any other gym clothes. Change out of your gym shoes too and wash them at least once every few weeks.
While you're cleaning things, remember to wash your water bottle thoroughly after each use with hot water and soap. If you've got a dishwasher, run it through a cycle. Let it air dry completely before you screw the top on.
Finally, DON'T GO TO THE GYM WHEN YOU HAVE A COLD OR FLU!
Professor E. Randy Eichner and researchers at Ball State University in Muncie, Ind. developed a "neck check" model to determine if you should still workout during a cold. According to the study it was probably safe to exercise if you have only above-the-neck symptoms such as a runny nose, sneezing and scratchy throat. The study went on to say you should stay home if you have below-the-neck symptoms like fever, muscle aches or a hacking cough that produces phlegm. We at WeBeFit do NOT agree with that advice. 80% of all germs are spread through human contact such as sneezing or a runny nose, both above-the-neck symptoms.
If you're sick with only above-the-neck symptoms you can exercise AT HOME, but please don't go to the gym and spread it to others.
MYTH: This one comes from runners. Some swear that jogging can clear their clogged sinus passages. The theory is based on the fact that the body releases epinephrine, a supposed natural decongestant.
Unfortunately it's not true. An overflooding of epinephrine can actually harm the immune system and cause more dire consequences to an already weakened immune system.
Call for a FREE Consultation (305) 296-3434
CAUTION: Check with your doctor before beginning any diet or exercise program.
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