How to stay fit through Winter sickness

Lara Creber
Jun 16
3 min read

How to Stay Fit Through Winter Sickness

Listen to your body, stay consistent, and be kind to yourself.

Winter is here, and while staying active is one of the best habits you can maintain, it’s also the time to be extra mindful of your health. With colder weather comes more time spent indoors, a higher chance of catching bugs, and more disruptions to your regular routine.

So how do you stay fit through it all without pushing yourself too hard or getting knocked down completely?

Here are my top tips for staying on track, even through the winter sniffles:

1. Prevention is your best strategy

The best way to stay fit through winter is to avoid getting sick in the first place. Support your immune system with a few simple, consistent habits:

Limit alcohol – Try to stick to the recommended guideline of no more than 6 drinks per week. Alcohol can weaken your immune system and mess with your sleep, which your body needs to stay strong.
Eat your veggies – Load up on nutrient dense foods, especially orange vegetables like carrots, pumpkin and sweet potato. Add in natural immune boosters like garlic, ginger, turmeric, and citrus fruits (think oranges, lemon, lime) for their antioxidant and vitamin C benefits.
Hydrate – It’s easy to forget to drink water in winter, but hydration is just as important as in summer. If cold water isn’t appealing, try warm (pre-boiled) water with a squeeze of lemon or herbal teas throughout the day.

2. Listen to your body

Feeling a bit flat or run down? If the people around you are getting sick and your body starts sending those early warning signs, don’t ignore them.

Scale things back – Opt for lower intensity sessions, skip the workout if you need to, and prioritise rest.
Sleep is everything – This is when your body repairs and strengthens. Don't skimp on it.
Tune in – Resting early can often stop something mild from turning into a full-blown cold or flu.

3. If you get sick, stop completely

Once you’re properly sick, we're talking fevers, coughs, or full on flu symptoms, it’s time to hit pause.

Rest, rest, rest – Let your body focus all its energy on recovery.
Keep up the calories – Nourish yourself with healthy, whole foods to help fuel your recovery. Even if your appetite drops, small nutrient-packed meals and plenty of fluids can make a difference.

4. Ease back in, don’t rush it

After a few days of feeling better and your energy starts to return, it can be tempting to dive straight back into your usual workouts. But go gently.

Start slow – A light walk, gentle stretching, or a lower-intensity session is the best way to test the waters.
Pay attention – If your body responds well, you can build up from there. But if you feel overly tired afterwards, give yourself a bit more time.

The bottom line?

Keeping up your fitness habit through winter is absolutely possible but only if you work with your body, not against it. Prevention, rest, and gradual return are the keys.

And remember: a week or two off won’t derail your progress. But pushing too hard when you’re not 100% can. Stay warm, stay sensible, and your fitness will still be there when you’re ready to get back to it.