Unfortunately, it’s that time of year where head colds and the flu are “going around” and seem almost inevitable. Our bodies are incredibly resilient at protecting against viruses and bacteria. But, sometimes our white blood cells just can’t keep up with or fight off all the foreign invaders and that is when we feel and get sick.

The Weather

There is still a lot of research that needs to be done regarding the relationship between the weather, our immunity, and exercise. Many people believe they get the common cold when the weather changes or gets colder. To a certain extent, it could be true. The weather actually does affect how we feel and can impact our bodies in many different ways.

For one, according to Harvard Heath, “flu viruses thrive in colder temperatures, but there’s also evidence that exposure to cold temperatures suppresses the immune system, so the opportunities for infection increase.”

Secondly, a drop in barometric pressure, or atmospheric pressure, the weight of the air pressing against the surface of the earth, can not only affect your mood, but also cause joint pain, headaches and sinus infections. As much as a slight change can also cause shortness of breath due to less pressure and less oxygen available. Blood pressure is higher in the winter because blood vessels narrow with lower temperatures, as well.

Immunity

As a Strong Girl, you know that moderate exercise has a positive effect and boosts your immunity. In addition to the weather, factors such as age, gender, sleep and stress also affect your immunity in different ways. Note that prolonged vigorous exercise can actually compromise your immunity if you are not getting enough sleep or recovering properly, and especially if your immunity is already weakened due to other factors.

Exercising While Under the Weather

Regardless of what time of year you end up feeling under the weather, there are a few things to consider when deciding whether you should work out or not. First, you need to get in tune with your body. You know your body the best and it’s better to err on the side of rest than “working out through it.”

You should determine your level of activity depending on how you feel. Neil Schachter, MD, the author of The Good Doctor’s Guide to Colds and Flu and the medical director of respiratory care at Mount Sinai Medical Center in New York recommends a “neck check.” He says, “If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and tearing eyes, then it’s OK to exercise. If your symptoms are below the neck, such as coughing, body aches, fever, and fatigue, then it’s time to hang up the running shoes until these symptoms subside.”

If you aren’t feeling yourself or up to one of your normal workouts, but still want to exercise, take it easy. Your immunity is already compromised and adding more stress from a workout could do more harm than good in helping you recover. It’s best to reduce the intensity and duration of your workouts. On the flip side, if you’re sick enough to take off from work, then you should also take off from the gym. Resting and drinking a lot of water is extremely important during this time.

Maintaing A Strong Mind While Sick

Also, don’t beat yourself up mentally if you have to take some time off from working out. Focus your energy on getting better versus dwelling on the fact that you are sick and can’t work out. Sometimes getting sick is a good reminder that you need to slow your lifestyle down, get more sleep and find ways to lessen your stress. Maintain a positive outlook about your recovery. That way when you go back to your routine, you’ll be in the right mindset and won’t feel like you have to make up for time lost or catch up. That being said, if you do take time off, when you go back, take it easy and work yourself back up to your level of exercise prior to being sick over a period of days. Going full-throttle immediately can cause a relapse if you are just getting over it. Lastly, you should always consult your doctor regarding what is the best treatment during your illness.

On a personal note, the weather here in SoCal has been so unpredictable—one day warm, the next day cold and rainy, followed by a few days of a heat wave. These changes in weather definitely have my sinuses going crazy! So, I’ve been sticking to extra rest, more water and Sudafed. Hoping for a full recovery soon! If you like this post or have any questions, please comment below. Please share with friends and relatives who may be feeling under the weather, too.