Ready to have your healthiest fall and winter yet? Prioritizing your FitClub workout may be the easiest and most effective way to stay healthy during cold and flu season. If your goal is to protect yourself or your loved ones this year, it’s possible to improve your immune system with as little as thirty minutes of exercise on a regular basis.

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How does exercise ward off illness?

A study done the London School of Hygiene and Tropical Medicine found that women that regularly exercised were able to decrease their risk of colds over those that didn’t exercise at all. Exercise increases your circulation and blood flow, which means that your immune system will be functioning effectively throughout your body and be better prepared to fight of illness. As your blood circulates, the immune system’s cells are cleaning the waste and viruses throughout your body.  Just thinking of this may be enough to encourage you to get to FitClub every day!

Getting the benefit of a better immune system is easier than you might expect.

Researchers at Purdue University found that with only thirty minutes of moderate exercise three to four times each week, your immune system will be enhanced and better able to protect you against the various bacteria and viruses you may already be encountering in your day to day life.  Workouts longer than sixty minutes or workouts that are extremely vigorous, may actually weaken your immune system.  If you’re training for a grueling event like a marathon or body building competition, you can still protect your immune system by minimizing stress in other areas of your life and eating an even healthier, well-balanced diet to moderate the effects.

Studies suggest that the key to using exercise to improve your immune system is consistency.  The immune system grows strongest when exercise is a regular, consistent part of a healthy lifestyle.  That’s great news for us as we head into peak cold and flu season in Central Illinois!

Maximize your chances of staying healthy.

While you’re fitting in three to four sweat sessions each week, be sure to keep a careful eye on your diet to make sure your food is working for you! The end of summer generally leads to less fresh fruit and produce in our diets, but this is the time that your body most needs the natural nutrients and minerals found in fruits and vegetables.  Aim for five servings of fruits and vegetables each day and make sure your diet stays real and balanced this winter to further improve your immune system.  Whenever possible, eat real food, stay away from packaged junk, and eat a variety of colors with every meal.

Do you have a favorite way to ensure you stay healthy during cold and flu season?  Share it with your fellow FitClub members in the comments and let’s all have a healthy and happy fall!