Walking or running may just be the key to warding off colds. Research suggests that being physically fit can significantly decrease your chances of catching a cold. In fact, the benefits of exercise extend beyond just dodging illness; staying active can also help manage stress, improve mental health, and promote overall well-being.
The Research Behind Fitness and Colds
A study published by the British Journal of Sports Medicine found that people who were physically active and fit had fewer and milder colds compared to their sedentary counterparts. The study tracked the respiratory health of 1,000 adults up to the age of 85 for 12 weeks during the autumn and winter of 2008.
The results showed that participants who claimed to be physically active on five or more days per week – and felt fit – experienced only half the number of sick days as those who rarely exercised.
How Exercise Boosts the Immune System
The connection between exercise and a reduced likelihood of catching a cold lies in the immune system. Staying active boosts the performance of the immune system, increasing the number of immune cells circulating in the body. These cells are responsible for identifying and destroying cold viruses.
In the United States, the number of colds people catch seems to be on the rise, making immune system health even more critical. Gallup reports that last year, Americans suffered 20 percent more colds than in the previous year.
Regular physical activity can also help lower stress levels and improve mental health, which are both crucial factors in maintaining a strong immune system.
Types of Exercise to Boost Immunity
To reap the immune-boosting benefits of exercise, you don’t need to become a marathon runner overnight. Incorporating moderate-intensity activities into your daily routine, such as brisk walking, swimming, or cycling, can be enough to improve immune function and help protect against colds.
The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, ideally spread out over at least three days each week. This equates to about 30 minutes of exercise per day, five days a week.
Some experts also suggest incorporating resistance training or weightlifting into your routine, as it has been shown to stimulate the production of immune cells and contribute to overall fitness.
Additional Cold-Fighting Strategies
While exercise is a powerful tool in preventing colds, it is essential to combine it with other preventative measures to keep your immune system strong and reduce your risk of falling sick. Some additional strategies include:
- Practicing good hygiene, such as regular handwashing and avoiding close contact with infected individuals.
- Eating a balanced diet, rich in vitamins and minerals, to ensure your immune system has all the necessary nutrients to function correctly.
- Getting enough sleep, as the body’s natural repair processes occur during rest, helping to regenerate immune cells.
- Staying well-hydrated, as dehydration can affect how well the immune system functions.
- Reducing stress through mindfulness exercises like yoga or meditation, as high stress can weaken the immune system.
With influenza season on the horizon, staying active and maintaining a healthy lifestyle can help give your immune system the tools it needs to fight off colds and other illnesses. By engaging in regular physical activity, practicing good hygiene, eating well, and getting enough sleep, you can significantly decrease your risk of falling sick and enjoy better overall health.
While implementing these suggestions, it is essential to listen to your body and make any adjustments necessary. If you are new to exercise, consult your physician before beginning a program, as they can help you develop a safe and appropriate routine tailored to your needs. And if you do fall sick, allow yourself ample time to recover before jumping back into your exercise routine. With a balanced approach, you can maximize the immune-boosting power of physical activity and successfully walk or run away from colds this season.
