Don’t Let Cold/Flu Season Wreck Your Workout

Autumn means cooler temperatures, falling leavings and, unfortunately, the start of cold and flu season.

But you don’t have to suffer, or necessarily miss your workouts. Here are a few tips to keep you healthy and fit this cold and flu season:


Avoid germs

The best way to avoid getting sick is to avoid those nasty germs in the first place. Whether you’re working out with your trainer or spending time in your neighborhood gym, do your best to keep those pesky germs far away!

  • Wash hands and/or use hand-sanitizer frequently.
  • Wipe down all gym equipment with a disinfectant wipe before AND after use.
  • It also wouldn’t hurt to make sure other commonly used items such as your cell phones, computer keyboard, door knobs, etc. get a daily wipe down.


Studies show that regular exercise strengthens your immune system and helps you fend off many everyday illnesses. But if the cold/flu bug still happens to find you, does that mean you need to take a break from your daily exercise routine?

Maybe. But maybe not.

Generally, you should be OK to exercise if all your symptoms are “above the neck.” If you’re showing symptoms of a common cold: sneezing, running nose, nasal congestion, etc., you should be fine to exercise, although you may want to lower the intensity and length of your workout.

If you symptoms are “below the neck,” then you probably need to take a day or two off and rest. These may include chest congestion, hacking cough, upset stomach, fever, extreme fatigue, or widespread muscle aches (not just soreness from exercise).

Your Peak Physique trainers want you to be well and get the most out of your workouts. So, listen to your body—and your trainer—and take a break from exercise if necessary.

When in doubt, ask your physician. Your doctor will let you know what is best for you.

Flu shots

Ask your doctor if you should get a flu shot this season. You can get them at your doctor’s office and local pharmacy.

Sleep more and stress less

You’ve heard this before—and it’s still true! Six to 8 hours of sleep is necessary for most adults. Exercise helps lower stress and also helps you work out any negative energy. Getting a truly restful sleep and reducing your stress decreases your risk of illnesses and will help you become more successful at losing weight.

Healthy eating


There are many food temptations as we approach the holiday season. Allow yourself just ONE treat when attending/hosting a holiday party. You don’t have avoid it, but have one piece/slice/etc. and enjoy it and then move on. Make a plan ahead of time and have an accountability partner to help you stay away from seconds from the sweets table.

Take the recommended daily allowance of Vitamin C and E, stay hydrated, and even try over-the-counter preventative medicines like Emergen-C or Airborne.

Don’t let the cold/flu season wreck your workouts. Take these precautions and enjoy the beauty of a happy and healthy autumn/winter/spring!

If you’re in the Richmond, VA and surrounding areas, click HERE to contact us today for your FREE consultation.

Author: Peak Physique

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