Best exercises to help you beat the winter flu

If you need extra reason to keep active this winter, preventing illness is a good one. Personal trainer Chris Wilson reveals his favourite immune-boosting exercises.

Studies show regular physical exercise can promote immune response and reduce your chances of getting sick.

To help you stay on top of your game through the colder months, are my favourite immune-boosting exercises for protecting against winter colds and flu.

Chris Wilson’s top immune-boosting exercises for winter health

Walking

One of the best ways to build your immunity is walking.

Research has shown walking at least five days per week can reduce the chance of respiratory infection by 43 per cent.

I recommend aiming for a total of 10,000 steps per day, even during the colder months.

Invest in some good cold-weather exercise gear such as wool, polar fleece, or heat-tech.

Thermal layers are good so you can easily peel them off and tie them around your waist once you start to warm up.

If it’s too rainy to walk where you live, consider hiring a treadmill for winter.

Yoga

Incorporating yoga into our routines has been shown to strengthen our body’s ability to combat sickness and reduce stress and anxiety.

Try an elevated pose that detoxifies you, such as matsyasana (fish pose).

It can open up nasal passageways and relieve congestion.

Uttanasana is a forward-fold yoga pose that also helps alleviate congestion of the sinus membrane.

Revolved chair pose offers a “ringing out” of the kidneys and digestive organs, helping your body detox the bad stuff.

Strength training

Strength training at least twice per week can enhance your immune system, and helps reduce inflammation.

As your muscles contract, it also increases the circulation of immune cells, making them roam the body at a higher rate.

I like compound exercises such as squats, deadlifts, pull-ups and chest presses will leave you feeling strong, but look out for local group training in your area – that way, you get access to weights and gym equipment as well as guidance on how to use them to build your strength.

Don’t forget mental health exercise

Stress can also trigger colds and flu – the greater your stress levels, the lower your immunity.

So make sure you’re doing things to stay relaxed.

Schedule time to meditate or do breathwork in the mornings (see Luke Hines’ breathwork workshop above).

Practice self-care by eating nutritiously, booking a massage for yourself, taking a long bath, enjoying an infrared sauna, or sleeping in if your body needs it.

Journal each day, reflect on what you are most grateful for, and be proud of yourself for avoiding cold and flu by being stronger and healthier.

Tips to stay motivated through winter

Less sunlight and colder temperatures can dampen your mood but with good planning and a framework to get through winter, anything is possible.

Training in a group environment can boost your mood and energy whilst keeping you motivated to still get up early in the morning when it’s dark and cold.

Look up your community Facebook groups for great group training in your area or join a local walking or running group.

You could even get together with some friends and split the cost of a PT and help keep each other motivated.

If you’re a new parent, consider teaming up with another new parent for workouts – one of you can watch the babies while the other one does their push-ups.

Or try some squats using your baby as a weight – it’s a great activator for glutes and hamstrings.

Written by Chris Wilson

Owner of Chris Wilson Fitness Studios.