Winter is coming, and with it, the dreaded cold season. But fear not, as scientists have discovered an effective way to reduce your risk of catching a cold by a staggering 50% – regular exercise!
Researchers at the Fred Hutchinson Cancer Research Center in Seattle have found that engaging in physical activity, like walking briskly for about 30 to 45 minutes each day, can significantly cut your chances of suffering from colds, especially during winter. This study focused on postmenopausal women, but the overall findings can be applied to everyone.
The Science Behind Exercising and Fewer Colds
So, how does exercise really help in fighting colds? According to Cornelia Ulrich, the paper’s senior author, it might be because “a 30-minute walk can increase levels of leukocytes, which are part of the family of immune cells that fight infection.” Leukocytes are white blood cells that play a critical role in the body’s immune system, as they are responsible for identifying and eliminating harmful pathogens like viruses and bacteria.
By increasing the number of leukocytes in the body, you’re effectively strengthening your immune system, allowing it to better fend off cold viruses and other infections.
Exercise – Not Too Little, Not Too Much
But remember, moderation is key. Ulrich emphasizes the importance of not overdoing your workouts, as other studies have shown that “excessive, exhaustive exercise can deplete immune function and increase the risk of colds.” That means sticking to your 30 to 45-minute daily brisk walks, rather than going all out at the gym for hours on end.
Of course, engaging in other forms of moderate exercise like cycling, swimming, and yoga can also be beneficial for your immune system. So, it really depends on your personal preference and physical abilities.
Other Ways to Keep Colds at Bay
While exercise has been proven to be an effective way of reducing your risk of colds, it’s not the only solution. Here are some additional tips to help you stay healthy during cold season:
- Wash your hands frequently: The most common way for cold viruses to spread is through contact with contaminated surfaces. Regular hand-washing or using hand sanitizers can help to minimize your risk of picking up a virus.
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Eat a balanced diet: Consuming a diverse range of fruits, vegetables, lean proteins, and whole grains can provide your body with essential nutrients, vitamins, and minerals to keep your immune system strong and healthy.
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Get enough sleep: Sleep is crucial for maintaining a robust immune system. Aim for at least 7 to 8 hours of quality sleep each night to help your body recover and recharge.
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Avoid close contact with sick individuals: If possible, steer clear of people who are displaying symptoms like coughing, sneezing, or have a runny nose, as these can be signs of contagious cold viruses.
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Manage stress levels: Chronic stress has been shown to negatively impact the immune system. Incorporate stress-reduction techniques like meditation, deep breathing, or engaging in hobbies to help keep your stress levels in check.
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Stay hydrated: Drinking plenty of water helps keep your mucous membranes moist, allowing them to better trap and flush out viruses.
By combining regular moderate exercise with these other tips, you’ll be well on your way to staying cold-free this winter season. So, don’t wait any longer – lace up your shoes and start walking (or cycling or swimming) your way to better health today!
