Should you ignore sore throat and sniffly nose and try to keep up with your training routine? Or should you give up all hopes of staying on top of your workout game? In case you’re feeling under the weather, this is for you! You’ll find top tips from personal trainer and founder of LDN MUMS FITNESS Sarah Campus. Read on to learn whether it’s safe to exercise when sick.

Safe or Not So Much? Exercising When Sick

In general, light workout moves are great for you if your symptoms aren’t too bad. Even moderate exercise can be okay for you. What you should stay mindful of is not working out for too long or trying HIIT or other high-intensity workouts, Sarah explains. Training while sick isn’t just safe, but it can also help you feel better, at least temporarily.

Boost Immunity by Working Out

If you just keep getting sick, it’s time to consider what you can do to boost your immune system. Believe it or not, staying active might be just what you need. As Sarah puts it, exercise strengthens all systems in your body, including your immunity. Moderate-intensity workouts and endurance training can help you increase the circulation of immune cells throughout your body. In turn, that helps boost your immune system.

Of course, if you’re feeling terrible, stay mindful of what your body tells you and take as much rest as you need. Remember that training isn’t about competition but about building strength and endurance.

Can Exercise Worsen Flu Symptoms?

If you don’t give yourself enough recovery time after each set, you might overdo the training routine. That, contrary to what you might think, will only make things worse. So, if you’re feeling like you won’t be able to handle three days of exercise in a row, just skip one day. Listen to your body, and don’t overwork yourself even if you’re not sick at all!

Does Exercising Help Fight Off a Cold?

Remember that boosting the immune system isn’t necessarily the same as fighting off sickness. If you’re in an advanced stage of your sickness and choose a high-intensity level workout, you can do more harm than good. For example, if you’re going through a rough cold with a high temperature, it might be better to prioritize rest until you feel you can handle a 10-20 min workout.

Now that you know what to be careful about when working out while sick, pick your favorite routine and get moving! Sort of.

Winter can be a challenging time to keep your kids entertained. If it’s too chilly outside, you might run out of things to do when you’re cooped up inside for days on end. The good news? You can do a ton of fun indoor and outdoor activities with your kids on a shoestring budget, or no budget at all. Here are five great ideas to try this winter season!

Go Outside and Build a Snowman

If it’s too chilly for a long walk, but there’s an inviting layer of puffy white snow outside, it’s the perfect weather to build a snowman. But, instead of going for the traditional two or three-ball snowman, you can make things extra fun by going for a snow princess or a snow warrior instead. You can use dress-up items for your snow creations that you already have at home. That way, this activity will not only be entertaining, but it also won’t cost a dime.

Game Night Is Always a Good Idea

The great thing about game nights is that they are perfect for any weather and any age group. This is one of the best activities to try when it’s cold and gloomy outside. Just pull up your kids’ favorite games and let the fun begin! Assembling puzzles is a fantastic idea as it’s both entertaining and educational for your kids. Plus, it’s a smart way to lure them away from electronic devices. Make some hot chocolate, take out the puzzles or Monopoly-like games (if your kids are old enough), and spend quality time with your loved ones.

Do the Pinnacle of Winter Activities — Sledding

Who doesn’t love sledding? Grab the sleds and hit the nearest hill! It’s guaranteed to be a day full of fun, snow, and joy. If you don’t already have sleds, you’ll need to make a small investment and buy them for your kids, but you’ll be able to use them for many winters to come. Alternatively, you can ask a neighbor to use theirs or see if there’s an option to rent sleds for the day. Just don’t forget to bring snacks and a thermos with hot chocolate or tea to keep everyone energized and hydrated throughout the day.

Cook Something Delicious Together

Cooking is probably one of the best activities to do with kids and it’s perfect for any season, but especially winter when we tend to spend more time at home. Prepping meals with your little ones isn’t just a fun way to spend the afternoon — research shows that kids develop many vital skills when they are involved in preparing food. Around the holidays, cooking with your kids is especially endearing — making Christmas cookies, gingerbread houses, and other treats is simply the best. They can help you knead and roll the dough and cut out the cookies.

Teach Kids the Importance of Volunteering

Volunteering usually doesn’t cost anything but your time, and it’s a valuable way to teach your kids about the importance of giving back and helping your community. Winter is especially abundant in volunteering opportunities, so make sure to research what activities are happening near you and grab your kids along with you. It could be anything from toy and food drives to planting trees and cleaning the park.