Why autumn is the perfect time to build strength, support your immune system, and head into winter feeling better than ever.
Ahhh, autumn in Northeast Ohio. The changing leaves, crisp mornings, cooler temperatures, and those occasional sunny afternoons that make you temporarily forget where you live.
And of course, it’s officially “SWEATAH WEATHAH!”
Yes, you have to say it in that ridiculous accent from the Saturday Night Live skit. Otherwise, it doesn’t count.
It’s also the time of year when it’s incredibly tempting to throw on an oversized sweater, retire the shorts, and think, Well, nobody’s going to see my body for the next five months, so who cares?
And just like that, our fitness routine starts negotiating for an extended vacation.
But here’s the thing.
This is actually the time of year when we should be doing the exact opposite.
Not because we need to look a certain way under our sweaters, but because there’s something pretty phenomenal about heading into winter feeling strong, fit, and capable.
Walking confidently across snowy parking lots. Having the balance to navigate slippery sidewalks. Shoveling snow without feeling like you’ve entered an Olympic event. And having enough energy to get through those dark, cold days without feeling completely wiped out.
Of course, no amount of squatting makes you immune to black ice. Let’s not get carried away.
But strength, balance, and cardiovascular fitness can make everyday winter activities a whole lot easier.
And with cold and flu season making its annual appearance, there’s another reason to keep moving.
Your immune system.
Turns out your muscles have a side hustle, and it’s a pretty important one.
A Little Science (Don’t Worry, I’ll Keep It Painless)
Last month, I wrote about mental health, fitness, and finding your why. How movement can become something we rely on not just to look better, but to feel better and navigate whatever life decides to throw at us.
And apparently, life has quite the throwing arm.
But here’s another benefit of exercise that doesn’t get nearly enough attention.
Regular physical activity supports healthy immune function.
No, I’m not suggesting that deadlifting twice a week will make you immune to whatever mystery virus is currently circulating through the office.
Wouldn’t that be nice?
But the research is pretty compelling.
1. Movement helps your immune system do its job.
When you exercise, certain immune cells, including natural killer cells and other white blood cells, temporarily increase in circulation. These cells help your body identify and respond to potential threats.
A large 2021 systematic review published in Sports Medicine found that regularly active people had a 31% lower risk of community-acquired infectious diseases compared with less-active individuals.
That’s an association, not a guarantee that exercise prevents infection. But it’s certainly another good reason to get off the couch.
2. Strength training helps regulate inflammation.
Inflammation isn’t always the enemy. It’s part of how your body heals and protects itself.
The problem is chronic, low-grade inflammation, which can become more common as we age and is associated with a variety of health problems.
Research on resistance training suggests that regular strength training can help reduce certain markers of chronic inflammation.
So those squats, deadlifts, and presses aren’t just about building muscle or keeping your bones strong. They’re contributing to your overall health in ways you can’t necessarily see in the mirror.
Imagine that. Something beneficial that doesn’t require purchasing another supplement.
3. Your muscles are metabolic multitaskers.
Muscle isn’t just for moving your body.
It’s metabolically active tissue that helps regulate blood sugar, improve insulin sensitivity, and release signaling molecules called myokines that communicate with other organs and help regulate inflammation.
And as we get older, maintaining muscle becomes increasingly important.
So while we tend to associate strength training with how much weight we can lift or how our clothes fit, there’s a whole lot happening behind the scenes.
Your muscles are basically working overtime, and unlike the rest of us, they don’t seem particularly interested in retiring.
Make the Most of Autumn
We’re in that sweet spot when it’s cool enough to enjoy a brisk walk without feeling like we’re melting, but not yet cold enough to require seventeen layers and a personal survival kit.
Take advantage of it.
Get outside for 20 or 30 minutes. Walk through the neighborhood. Find a trail. Enjoy the leaves while they’re still on the trees instead of clogging your gutters.
And if you’ve been meaning to establish a consistent walking routine, now is a great time to start.
Walking is one of the simplest ways to accumulate regular physical activity. It supports cardiovascular health, helps regulate blood sugar, and can improve mood and sleep.
Pair that with two or three strength training sessions a week, and you’ve got a pretty solid foundation heading into winter.
And remember, walking and strength training aren’t competing for your attention. They complement each other.
One supports your cardiovascular fitness and daily movement. The other helps maintain the muscle, strength, and bone health that become increasingly important as we age.
You need both.
And no, spending an hour raking leaves doesn’t mean you should automatically skip your strength session. Although I fully support counting it as physical activity.
More Isn’t Always Better
Now, here’s where I put on my responsible trainer hat.
Because if there’s one thing I’ve learned over the years, it’s that people can take a perfectly reasonable fitness recommendation and somehow turn it into an Olympic event.
Your immune system needs recovery, too.
Consistent exercise is beneficial, but piling intense workouts on top of poor sleep, inadequate nutrition, and high stress isn’t necessarily helping.
And this is particularly relevant for women navigating midlife, when hormonal changes, disrupted sleep, and recovery challenges can already make things interesting.
As if we needed another thing.
Some days, a challenging strength session is exactly what you need.
Other days, it’s a walk, some mobility work, or simply getting a decent night’s sleep.
And if you’re genuinely sick, especially with a fever or significant fatigue, rest and recovery should take priority.
Building resilience isn’t about seeing how much punishment your body can tolerate. It’s about giving it what it needs to function well.
Don’t Wait Until January
Here’s what I’d love you to take away from this.
We tend to treat the last couple of months of the year as a write-off when it comes to fitness.
The holidays are coming. Schedules get busy. The weather changes. And suddenly January becomes this magical date when we’re apparently going to become entirely different people.
Because that always works out so beautifully.
But you don’t need a new year, a new program, or a dramatic fitness overhaul.
You need consistency.
Keep lifting. Keep walking. Get outside while you can. Prioritize sleep and recovery.
And when winter inevitably arrives, find ways to keep those habits going, even if they look a little different.
Remember, exercise is just one part of supporting immune health. Good nutrition, sleep, vaccinations, and everyday hygiene still matter. No amount of bicep curls is going to replace washing your hands.
One Last Thought
Last month, I encouraged you to find your why.
This month, I’m encouraging you to keep showing up for it.
Because whether your motivation is better mental health, stronger bones, maintaining independence, or simply feeling good in your own body, the benefits of movement don’t disappear when the temperature drops.
And neither should your commitment to yourself.
So get outside. Lift something heavy. Enjoy the last of the autumn sunshine.
Winter is coming, and frankly, I’d rather go into it feeling strong than spend the next five months complaining about the weather.
Although, let’s be realistic. I’ll probably do both.
