Winter’s on the way and missing gym sessions due to minor illnesses can be frustrating – here are some tips to get you through this year’s cold and flu season.

Winter Workout

Mike’s 5 Tips for Exercising During Cold and Flu Season


1: The “neck” check. As a general rule, if you’re feeling ill but symptoms are above the neck, you’re ok to exercise – heads colds, runny nose, congestion and sore throats are fine. If you’re suffering from chest congestion, fatigue, muscle aches or fever, you should probably rest instead.

2: Reduce the intensity of your workout. If you’re not feeling 100%, don’t work out at 100%. Moderate exercise can boost immunity and aid recovery, but don’t overdo it if you’re not well – putting pressure on an already compromised immune system will make you feel worse.

3: Exercise is medicinal. Gently working out can make you feel better at the start of a cold. Opening your airways, it’s a natural decongestant, and the endorphins produced are natural pain killers too.

4: Prevention is better than cure. The good news is that the fitter you are the faster you’re likely to recover from colds and sore throats, so working out regularly minimises their effects. Sticking to a healthy diet, getting plenty of sleep and regularly washing hands during cold season should also help to keep viruses at bay.

5: Be kind to yourself. Extra sleep and plenty of fluids will make you feel better, as well as aiding your recovery. Moderate your activity in the post-viral recovery phase – remember exercise can include stretching and low resistance training without weights.

Let us know if you’re not feeing well, and your personal trainer will adapt your next session to the right level to get you back to optimal health and fitness. If you’re really poorly, you can cancel up to 24 hours before your appointment.