Cold & Flu Season: When should you work out & When should you rest?
With cold and flu season comes the tricky decision of whether to stick with your workout routine or give your body a break. Regular exercise supports a healthy immune system and builds resilience, but when illness looms, intense workouts can add extra strain. Understanding how exercise impacts the body during illness—especially in terms of immune response and recovery—can help you make the best choices for your health. In this post, we’ll discuss when to push through and when to prioritize rest, so you can navigate the season while staying healthy and progressing toward your fitness goals.
Allostatic Load and Exercise During Cold/Flu Season
Allostatic load refers to the wear and tear on the body that accumulates as we adapt to stress. Every workout places temporary stress on the body, which can be beneficial for building strength and endurance but also adds to the overall allostatic load. During cold or flu season, this cumulative stress can become problematic. If the body is already dealing with the early stages of infection, adding physical stress from exercise can tip the scale, overwhelming the system.
The Body’s Stress Response and Recovery Process
When you exercise, your body initiates a stress response, activating the release of stress hormones like cortisol and adrenaline. This response is key to stimulating muscle repair and cardiovascular adaptations, but it also temporarily diverts resources from other systems, including immune defenses. After a workout, the body needs time to recover, shifting resources back to repair tissues and restore immune function. During cold or flu season, giving your body ample time to recover is crucial for avoiding illness.
Post-Workout Immune Vulnerability
Immediately after a workout, the immune system enters a period of lowered efficiency, commonly referred to as the “open window.” In this state, immune cells are more focused on repairing exercise-induced microtears and inflammation, potentially leaving you more susceptible to viruses and bacteria. Research suggests that strenuous exercise can temporarily lower immune defenses, making it easier for pathogens to take hold if you’re exposed right after a workout.
Resting During Illness Is Essential for Recovery
When fighting off an infection, rest becomes an essential part of recovery. Exercise requires a significant amount of energy and resources, which the immune system also needs to combat viruses and bacteria. Resting during this time allows your body to focus on the infection without the added strain of a workout. Pushing through illness with exercise can worsen symptoms or prolong recovery, ultimately setting back both health and fitness goals.
Returning to Exercise Gradually After Illness
Once you’ve passed the peak of illness and your body is “out of the weeds,” it’s safe to reintroduce exercise, but it’s crucial to take it slowly. Starting with lower intensity, shorter workouts allows your body to adjust and fully regain strength without overwhelming the immune system. After recovery, a gradual approach ensures that your body rebuilds resilience rather than risking a relapse or injury.
Fitness Progression Through Seasonal Adjustments
Adjusting your workout routine around cold and flu season aligns with the goal of exercise: enhancing your body’s health and performance. By being mindful of your body’s needs and adjusting your routine accordingly, you can protect your progress and avoid setbacks. Listening to your body during illness is a powerful way to support long-term fitness success.
Moral of The Story: Slow Down When You Feel Down
Exercise is a powerful tool for health, but like any tool, it’s most effective when used wisely. By listening to your body and adapting your workout routine during cold and flu season, you can protect your immune system and ensure long-term progress. Resting when needed and easing back into workouts after an illness helps build resilience rather than risking setbacks. As you move through the season, remember that fitness is about strengthening your body, not overloading it—so push when you’re feeling good, but also rest, recover, and let your health come first.
If you’re wanting specific guidance for your personal fitness or nutrition goals, feel free to book a 30 minute in-person or online consult with me by creating an account and choosing any open slot on my calendar.
I hope you have a peaceful and healthy holiday season!