Keeping Strong During Flu Season (Without Living on Green Juice)

Flu season has a funny way of sneaking up on us. One minute you’re feeling fine, the next everyone you know is “a bit sniffly” and cancelling plans. The good news? You don’t need to turn into a monk, survive on kale, or train like an Olympian to stay strong through winter — especially if you’re in your 40s, 50s or 60s.

At TrainWithJames, I work with plenty of clients who want to stay fit, healthy and energised through the colder months — without taking life (or fitness) too seriously.

Here’s how to keep yourself robust during flu season, sensibly and sustainably.

1.⁠ ⁠Keep Training — Just Be Smarter About It

Stopping exercise completely in winter is one of the fastest ways to feel sluggish. Strength training, in particular, helps:

• Maintain muscle (which supports your immune system)
• Keep joints moving
• Improve energy and mood when daylight is scarceYou don’t need marathon sessions. Two to three 45-minute strength sessions a week is more than enough for most people over 50.

If you feel a bit run down:

• Reduce intensity
• Focus on good movement and technique
• Skip the “all-out” days

Consistency beats heroics every time.

2.⁠ ⁠Walk It Off (Yes, Even When It’s Cold)

One of the biggest changes I make at this time of year is getting back to real, unprocessed food.

Walking is criminally underrated. A daily 20–40 minute walk:

• Boosts circulation
• Reduces stress (which matters more than people realise)
• Keeps your immune system ticking overWrap up, put a podcast on, and don’t overthink it. Winter movement doesn’t need to be complicated.

3.⁠ ⁠Eat Like an Adult (Most of the Time)

This isn’t the season for extreme dieting or punishment eating. Flu season is about support, not restriction.
Aim for:

• Enough protein (muscle is your friend as you age)
• Plenty of fruit and veg (boring but true)
• Regular meals — not skipping food and then raiding the biscuit tin at 9pm
• And yes… a bit of chocolate or a glass of wine here and there will not undo your immune system. Stressing about food often does more damage than the food itself.

4.⁠ ⁠Sleep Is the Real Superpower

If there’s one thing that quietly wrecks immunity, it’s poor sleep.
Try to:

• Keep a regular bedtime
• Avoid late-night doom scrolling
• Accept that winter evenings are for winding down, not “one more episode”
• Good sleep helps recovery, hormones, mood — and makes training feel easier the next day.

5.⁠ ⁠Train Together If Motivation Slips

This is where couples training comes into its own during winter. When motivation dips:

• One of you usually still wants to train
• You keep each other accountable
• Sessions feel more social (and more fun)

Training together isn’t about competition — it’s about showing up and staying consistent through the colder months.

6.⁠ ⁠Don’t Panic at the First Sniffle

A runny nose doesn’t mean you’ve failed winter. If symptoms are mild:
Gentle training is usually fine
Focus on movement, not performance
If you’re genuinely unwell, rest — then get back to routine once you’re better. Missing a few days won’t undo months of good habits.

The Big Picture

Flu season fitness isn’t about being perfect. It’s about:

• Staying active
• Training smart
• Eating reasonably well
• Sleeping properly
• Keeping life enjoyable

That approach works far better long-term than short bursts of extreme effort followed by burnout.

If you’re based in Brighton or Hove and want support staying strong, mobile and confident through winter (without the nonsense), that’s exactly what I help with.

Train smart. Stay consistent. Enjoy winter — just don’t lick any door handles. 💪

👉 1-to-1 Personal Training | Couples Training
Over-50s & Over-60s Fitness | Weight Loss Coaching

Start your journey with someone who’s living proof
that staying fit over 60 is absolutely possible.

Call me today on 07710 940573 and let’s start your journey.

TrainWithJames • Brighton, Hove, Southwick