Can Working Out Actually Keep You From Getting Sick This Fall?
Cold and flu season is creeping back in, and if you’ve ever wondered whether your workouts are actually doing anything for your immune system — the research says yes, with a catch worth knowing.
How Exercise Actually Helps Your Immune System
When you work out, your muscles release signaling proteins that send immune cells — including the ones that fight off viruses — circulating through your body. That boost fades within a few hours, but here’s the good part: repeated sessions add up over time, building a more efficient immune response. Regular activity also helps keep chronic inflammation in check, which otherwise works against your immunity. The research backs it up — physically active people consistently report fewer respiratory infections than people who stay sedentary.
The Catch: There’s a Sweet Spot
More isn’t always better here. Very intense, prolonged training can temporarily suppress immunity right afterward — something researchers call the immune “J-curve.” The good news is you don’t need to flirt with that edge to get the benefit. The sweet spot is moderate, consistent activity: somewhere around 150-300 minutes a week of moderate exercise (you can talk, but not sing, through it) or 75-150 minutes of more vigorous work.
Making It Work This Fall
A few practical adjustments make this easier to stick with as the weather turns:
Treat your workouts like fixed appointments instead of hoping you’ll find time. Move your routine indoors once the Toledo weather stops cooperating — no reason to let October rain cancel your week. And if a full session feels like too much some days, three separate 10-minute bouts work just as well as one 30-minute block, so a busy day doesn’t have to mean a skipped day.
When to Actually Rest
One helpful rule of thumb: the “neck check.” Symptoms above the neck — a stuffy nose, mild sore throat — usually mean light exercise is fine. Symptoms below the neck — chest congestion, fever, body aches — mean it’s time to rest and let your body recover.
Build Your Fall Routine Here
Consistency is what actually moves the needle, not intensity. That’s exactly the approach we’ve always believed in — showing up regularly, at a pace that’s sustainable, beats occasional all-out effort every time.
Ready to build your routine before cold season hits? Claim your free trial today at either of our Toledo locations — a warm, indoor place to stay consistent no matter what the weather’s doing.
Source: Your LifeChoices – Does regular exercise stop you getting sick in winter?
