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Exercises Prevents Colds By 41%, Study Finds

Exercises Prevents Colds By 41%, Study Finds

A study involving a thousand people discovered that staying active almost halved the odds [1] of catching a cold and even if they did, the infection was less severe. Researchers explained that this could be because exercise helps bolster the immune system to fight off bugs.

How exercise helps boost immunity

Volunteers involved in this study were asked to maintain a record of the coughs and sniffles they had during a three-month period during the autumn and winter. They also had to journal how frequently they did exercises that lasted at least 20 minutes and were intensive enough to make them sweat. They answered questions related to their diet, lifestyle, and recent stressful events, as these are factors that can impact the immune system.

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Study results

Those who were active for a minimum of five days a week were found to be suffering from a cold for barely five days during the three-month test period, while the ones who did little or no exercise were unwell for an average of nine days. The severity of symptoms was 41% less among those who “felt” the fittest. For those who were the most active, it was down by 31%.

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“The bouts of exercise spark a temporary rise in immune system cells circulating around the body that can attack foreign invaders,” said Dr. David Nieman, lead researcher from Appalachian State University. “Although these levels fall back within a few hours, each session is likely to provide an immune boost to fight off infections like the common cold.”

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The best exercises for immunity boost

Though walking is a great exercise that can make a significant difference in your health, it is insufficient for most people to achieve the benefits we are discussing here. The study made it clear that the beneficial exercises lasted at least 20 minutes and were intensive enough to make the volunteers sweat. For getting the maximum benefits from an exercise, you need to challenge your body and allow it the adequate time for recovery and repair.

HIIT workouts to optimize your metabolism

High-intensity interval training (HIIT) is one of the best ways to accomplish this. It optimises your metabolism and help regulate your blood sugar levels. You can choose cardio activities like cycling, swimming or running, but you have to workout in intervals of high intensity spaced with low-intensity recovery periods. Beginners can try jogging if they can’t sprint and alternate with walking for the recovery period. Try not to be too slow, though. Your body must be prevented from recovering completely and your heart rate should be kept high during the entire workout session, thus maximizing the benefits.

How to get started

Get up and do light exercises every 15 minutes if possible. Core exercises that involve the muscles of your back, abdomen and pelvis help to strengthen and stabilize your body, while stretching exercises improve circulation and increase the elasticity of muscle joints. You can add a couple of days of strength training to your routine to build up muscle strength and endurance. Remember, the study found that “feeling fit” was as important as being active.

Recommended exercise

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Reference

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Last Updated on June 24, 2019

5 Fitness Tips That Will Help You Start the New Year

5 Fitness Tips That Will Help You Start the New Year

The New Year has come and passed, and we are starting yet another new and exciting year that awaits us. We are curious to find out what 2017 has hidden for us, but until then you know what you need to do! Just because it is a new year, that does not mean that you should get rid of your habit of regular exercising. And if you by any chance do not have this wonderful habit, this is exactly the year to own it.

Start researching for the best exercising plans, join the nearest gym or that yoga class that you have been thinking of, and start taking better care of your body and mind!

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Why Is Exercising Important?

Of course, you will think of a thousand excuses why this is not the right time to start exercising. So, before I proceed with telling you all about these 5 fitness tips that are meant to help you with your exercising routine, I will start off by sharing some of the many benefits of exercising. This way you can see for yourself that for every excuse you can think of, there is a benefit that will make you forget all about it!

  • Exercising is the perfect way to get rid of that unwanted body weight and control your weight from now on! Not to mention it’s completely healthy compared with all those expensive, promising products filled with chemicals.
  • Exercising reduces the risk for Diabetes 2 and heart attacks. If you are at risk for these conditions, then exercising is the best way to fight it.
  • Exercising helps with pain and stiffness relief with all types of arthritis.
  • Exercising strengthens your bones and muscles.
  • Exercising improves your mood and helps you maintain your mental health.

For whatever reason you have dedicated to starting exercising, I congratulate you! Knowing how many people are out there suffering from types of arthritis, cardiovascular diseases, strokes, etc., choosing exercising to become a part of your everyday routine is the smartest decision that you could have done! And you are not alone. 

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To start you off, here are these 5 fabulous fitness tips that will help you start yet another year on the right path!

1. Schedule your workouts

Make time each Sunday to make a week plan that will include enough time for your workouts. That way, you will not be able to make the excuse that you do not have the time to spend at least an hour a day exercising.

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2. Do not wait for Monday to come

Aren’t you tired of making the same plan over and over and not fulfilling it? Yes, we are talking about that good old plan to start exercising on Monday. Instead, start exercising right now. It is completely irrelevant if it is Tuesday, or Friday, or any other day! Start exercising whenever you feel the urge!

3. Find a workout plan that will work for you

Do not choose a workout plan just because your best friend has chosen it. Choose whatever you feel comfortable doing, are capable of doing, and most importantly, what you love. If you do not like to run, then don’t! Do a 30-minute cardio routine at home instead. If needed, you can hire a personal trainer, who will hear all of your interests when it comes to exercising, and create a promising exercising plan just for you!

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4. Remember why you work out

Do not let yourself forget why you have started working out in the first place. Motivation is everything when it comes to exercising! Create a motivation board near your mirror that will remind you each day why you started as you look in the mirror every day.

5. Leave out the big expectations for later

If you are just starting to exercise now, it is essential to be proud of what you can accomplish right now. Do not get disappointed if you can’t run for an hour; it is normal! You will soon run for an hour and more if you just stick to your plan!

Exercising is fun, beneficial, and probably the best activity that you could have chosen to start your year right! Choose the best diet plan to go with your new exercising routine, and enjoy in the results that are soon to come. And to help you through the process, look back at these fitness tips to help you stay on track with your new exercising routine! Use these tips to keep yourself healthy, or get rid of that unwanted body weight gained during the holidays, and love your soon to be fit body starting today!

Featured photo credit: goodhousekeeping.com/ via google.com

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