A structured workout routine, one where you're breathing heavy, sweating, working hard and feeling some discomfort awakens a stress response in the body.

When we are sick, the stress of a tough workout however can be more than our immune systems can handle. Still there is no reason to dive for the couch the minute you feel a sniffle coming on. Unless you are severely out of shape, non-strenuous movement might help you. This includes walking, low-intensity bike riding, gardening, light weight-lifting.

All of these movements have been shown to boost immunity and aren't intense enough to create serious immune compromising stress on the body. They often make you feel better and recover faster.

Chodat Fitness is one of Illawarra's leading personal training and group outdoor training specialists. Visit chodatfitness.com.au for more information.