Tips for staying healthy through Winter

With winter well on its way, many of us find it increasingly tempting to curl up under the blankets a little longer rather than braving the gym, and a hearty bowl of soup with warm fresh bread is much more appealing than a boring cold salad. However, in order to be able to enjoy the occasional winter treat, it’s important to persevere through the next couple of months to emerge fitter and healthier when spring eventually reappears.  Here are some tips to keep you motivated and healthy, instead of going into hibernation.

When to skip the gym

Although we always advocate exercise and could go on about the benefits of exercising forever, it’s just as important to know when NOT to exercise.

• If you have a fever: This means that your body temperature is already elevated and you are fighting an infection. Exercise imposes an additional stress on your body, and also further elevates your body temperature, which could cause severe damage. Also stressing your body in its already- stressed state, will worsen your infection and impede your body’s natural healing processes.

• The ‘above the neck rule’: This rule basically means that if your symptoms are above the neck (sore throat, runny nose, mild headache), then its ok to do so some light exercise, however, this is just a guideline, and you should still use your own discretion. If your symptoms are affecting your normal energy levels, hit the snooze button and have a couple of days break from exercise until your symptoms subside.

• Below the neck: If you are feeling lethargic, have muscle/body aches, a tight chest and cough, then listen to your body and rest until you are feeling better. Exercising when you are sick with flu can do permanent damage to your heart and can be fatal, so rather err on the side of caution, and wait until you are better and not taking any medication before you resume your normal exercise routine.

• Medication: If you are on any medication, other than your normal medication and vitamins, then it’s wise not to exercise. Many flu medications can affect your heart rate, and from a diabetic point of view, can have an unpredictable effect on your blood glucose levels, so it’s best to avoid exercise until you are off the medication.

• Spreading germs: Aside from it being a danger to your own health, exercising when you are feeling sick poses a risk to those around you. If you come and exercise in a gym environment when you are sneezing and coughing, and blowing your nose constantly then touching gym equipment then it is not courteous to those around you and to your Trainer/Biokineticist. They will probably send you home to go and recuperate. 

Tips for staying healthy

So now that you know when you should avoid your exercise session, here is some advice on keeping yourself healthy and fit through winter.

• Have a Flu Vaccine: Although this is not 100% effective, it is a powerful barrier against the three most potent strains of flu from the previous season that are still circulating around the world. Having a flu vaccination can provide up to 70-90 % protection in healthy people.  The best time to have the flu vaccine is from mid-march to end of May, before the flu season starts, so if you haven’t had it yet, don’t despair, you still have two weeks to get it done- the sooner the better!

• Wash Hands: An obvious and simple task, yet it can cut the spread of flu symptoms by 75% and can reduce flu by 43%! Wash your hands before and after coming into contact with sick people.

• Boost your Diet:  Bear in mind that the worse your diet is, the poorer your body’s ability is to repair itself and recover from illness. Also you can add in some immune-boosting vitamin C (either in the form of seasonal citrus fruits, or with a supplement). Also add some extra Vitamin D to your diet (mushrooms, eggs and oily fish), which helps boost the immune response.

• Exercise regularly: studies have shown that exercising moderately for 30 minutes 5 times per week can do wonders for your immune system.  It has also been shown that people who are fit, regular exercisers recover more quickly from illness than their more inactive counterparts.

• Adapt your workout: This may be necessary if you find it difficult to maintain your routine through winter- maybe try changing your time to a bit later if you find it hard to wake up early. If you exercise outdoors, perhaps take your training to a gym environment for winter to avoid having to be exposed directly to the cold. You can even try adding some variety to your exercise routine to avoid boredom and keep you motivated, talk to your Biokineticist about adding in some new exercises where appropriate.

Here’s to a healthy, active winter ( with the odd hot chocolate and rusk thrown in now and then to maintain your sanity)!

By: Gill Scheepers