Pilates Self-Care Saturday: Staying Healthy as the Seasons Change

Seasons are changing—protect your health with rest, good nutrition, and mindful self-care.

As the seasons shift, we begin to see the first signs of spring—flowers blooming, longer daylight hours, and the fresh energy that comes with new growth. It’s a wonderful time of year, but it also brings the familiar wave of seasonal colds, sniffles, and lingering coughs.

As Pilates teachers, we don’t have the luxury of avoiding contact with others. We are in close proximity to clients daily, adjusting their movements, offering verbal and tactile cues, and often working in enclosed spaces. So how do we protect ourselves from catching every seasonal virus that comes our way?

Here are five practical ways to support your immune system and keep yourself healthy while continuing to teach and connect with your clients.

1. Prioritise Your Own Recovery Time

You can’t pour from an empty cup. Teaching Pilates requires energy and focus, so it’s essential to ensure that you are getting enough sleep and taking time to rest. Sleep is when the body repairs itself, and without it, our immune systems weaken, making us more susceptible to illness. Aim for at least 7-9 hours of quality sleep per night and avoid screens before bedtime to improve sleep quality.

2. Keep Your Hands Clean (But Not Obsessively)

Hand hygiene is one of the simplest and most effective ways to prevent the spread of germs. Wash your hands regularly, especially after handling equipment, and keep a small bottle of hand sanitiser in your teaching space. However, be mindful not to overuse harsh sanitisers that strip the skin of its natural defences—opt for milder, moisturising formulas to keep your hands protected.

3. Support Your Immune System with Nutrition

A strong immune system starts with what you put into your body. Make sure you’re eating a nutrient-rich diet with plenty of whole foods, including:

• Vitamin C-rich foods like oranges, bell peppers, and leafy greens

• Zinc-rich foods like nuts, seeds, and chickpeas

• Probiotic foods like yoghurt and fermented vegetables to support gut health

  
  

  Additionally, staying hydrated is crucial—warm herbal teas with ginger, lemon, and honey can soothe the throat and support immunity.

4. Breathe Fresh Air and Move Your Own Body

While we spend our days helping others move, we often neglect our own movement practice. Fresh air and gentle movement support circulation, lung health, and overall resilience. Try to get outside daily for a short walk, even if it’s just around the block. If the weather allows, open the windows in your teaching space to keep the air circulating.

5. Manage Stress and Protect Your Energy

Chronic stress weakens the immune system, and as teachers, we absorb a lot of energy from our clients. Incorporate self-care strategies like mindfulness, meditation, or simple deep breathing exercises into your routine. If you feel run down, don’t be afraid to modify your schedule or take a rest day—your clients will benefit from you being at your best.

Pilates Teachers Final Thought: Lead by Example

As Pilates teachers, we set the tone for our clients. If we prioritise our health and self-care, they are more likely to do the same. Encourage them to listen to their bodies, take care of themselves, and avoid coming to class when they’re unwell. A little bit of prevention goes a long way in keeping both you and your clients feeling strong and energised for the season ahead.

Stay well, keep moving, and enjoy the beauty of the changing seasons!