31/01/2026
Iām feeling under the weather, should I be exercising or resting?
A handy check is to ask yourself, do I have āabove-the-neck' symptoms or ābelow-the-neck' symptoms?
Having just got back from a holiday to see family in South Africa, the weather in SA is the total opposite to the UK right now - summer in SA and winter in the UK - I am aware that I received a powerful dose of vitamin D into my system, which is an essential immune boosting vitamin, and have thus far thankfully managed to make it through this UK winter without any sniffles! š¤
Itās tricky to know when you should rest or when it is still ok to exercise, particularly when you have āfound your flowā and are looking forward to your class, but you need to listen to your body and prioritise your well-being.
When your body is fighting an infection, your immune system is already working hard to manage the viral load, and exercising could set you back further by creating more inflammation and may even prolong your recovery (by diverting essential energy away from the immune response).
The common advice from health professionals is to check if your symptoms are āabove the neckā (mild headache, clear runny nose), you can still exercise albeit gently and if you experience any significant signs of deterioration whilst exercising, fatigue or dizziness, then you stop immediately. Not all head colds are made equal, and some can be quite debilitating, so take care of you and rest when you need to.
If you have any ābelow the neckā symptoms, breathlessness, fever, body fatigue, muscle ache, chesty cough, then your body is under higher stress and infectious load. When you are ill with flu, the body processes to fight the virus divert energy, proteins, vitamins and minerals to bolster your immune system to fight the infection and takes away from process of muscle/tissue repair. The most serious risk of pushing through exercise is myocarditis, although rare (inflammation of the heart muscle) particularly during viral infections.
So, if you are feeling any symptoms like heavy limbs, temperature, muscle discomfort, feeling drained and tired, itās best to rest and recover fully before returning to gentle exercise initially. Remember to drink lots of fluids and small regular meals to support your immune system. Vitamin D, Zinc and Vitamin C are great immune supporters.
MODERATE REGULAR EXERCISE SUPPORTS OUR IMMUNE SYSTEM!
I have noticed since I have been instructing Pilates full time, that I have been sick less often and itās a āthingā!
Regular physical activity strengthens your immune response, improves circulation and reduces chronic inflammation!
** During exercise there is a rise in white blood cells (the bodyās defender cells) that move through the bloodstream faster, fighting detected pathogens (bacteria & viruses).
** After exercise, the body directs these cells to tissues that need them for repair, thus boosting long-term immunity as well.
** Exercise is well documented to reduce stress, lowering the levels of the stress hormone Cortisol in your body, which is known to weaken the immune system.
** Exercise also promotes better sleep, which is critical for the body to repair and regenerate new immune cells.
PILATES IS THE MODERATE YET CHALLENGING & MINDFUL MOVEMENT THAT YOUR BODY NEEDS š
If you would like to chat to me about how Pilates can benefit you, reach out: 07922 146814
