Looking for an all-natural and budget-friendly way to boost your immune system? Listen to long-time competitive athlete, personal trainer and BIOGENA ONE co-creator Martin Gratzer and learn how to strengthen your immune system and reduce your risk of catching a cold by up to 40%.
Reduce your risk to catch a cold by up to 40%
Moderate physical activity five days a week reduces your risk of catching a cold by up to 40%. This reduction is backed by countless scientific studies, like the one by the American College of Sports Medicine. They concluded that moderate exercise stimulates the immune system and reduces illness over time.
So, what counts as moderate-intensity exercise? Here are some simple activities that most people can incorporate into their daily lives:
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Brisk Walking: A brisk half-hour walk is all you need. Throw on a supportive pair of shoes and you're set!
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Steady Jogging: No need to sprint. A slow, steady jog for 30 minutes is a fantastic start.
- Strength Training: Can't get to a gym? No problem. Bodyweight exercises like lunges, squats, push-ups, or planks can be done anywhere, anytime. You can just search for some easy home-workouts on YouTube. It is as simple as that.
Circulation is key
Why does physical activity reduce the risk of catching a cold? It all comes down to one magical process: circulation. When you exercise, this is what happens:
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Promoting blood flow: When you move, your blood circulation is increased so that your muscles can receive the energy they need. Over the long term, this is very healthy for your heart and blood vessels.
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Supercharging our defense cells: Your blood contains vital defense soldiers known as immune cells. These cells are always on the lookout for harmful intruders like viruses and bacteria.
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Immune surveillance: As you exercise more regularly, your circulation improves, which makes it easier for your immune cells to find their targets. Meanwhile, your muscles help keep your immune system strong, so it can produce more immune cells.
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Quicker Response to Threats: The more cells you have and the faster they move, the quicker they can find and confront threatening pathogens, preventing them from multiplying and causing an infection, like a cold.
So, in a nutshell, regular physical activity enhances your body's internal defenses, letting them respond quickly to potential health threats. From this perspective, exercise is like a supercharger for your immune defenses!
Exercise smart - but not too hard
While regular physical activity is beneficial, overdoing it can turn it into a double-edged sword. Pushing yourself too hard for too long can temporarily suppress your immune system and make you more vulnerable to infections.
How does this happen? Exhausting exercise without adequate recovery can put stress on your body, which weakens your immune system and allows viruses and bacteria a better chance to attack. Thus, it's crucial to add adequate recovery periods to your fitness routine. Sleep and healthy nutrition are a great help in this regard.
As you set out to adopt this new routine, remember - you don't need to become an olympic athlete. It's about adding regular movement into your day to improve your health and well-being and strengthen your immune system.
Keep your eyes open for more tips from our athlete Martin Gratzer. He'll share how good sleep and the right food can also boost your immunity. So, keep checking back for more!
