n case you didn’t know – regular exercise performed 3-5 x a week or 150 min a week will boost your immune system. With so many benefits, such as improved cardiac output, natural detoxification from sweating, increased lung capacity, weight maintenance, healthy working metabolism, and improved mood, there’s no surprise that those who exercise often, get sick less.
“Leading an active lifestyle helps to increase muscle, improve energy levels and maintain a healthy weight. People who get several hours of exercise every week may also notice they are not as likely to get sick as their less active peers do.” – Source
Now, with our newest, world-wide spread virus, COVID-19, we are looking for more ways to be invested in our health – so look no further!. Exercise is just one way to boost your immune system. Below I list my top 6 immunity boosting health hacks! But first, take a moment to think about this question: If you knew you had some control over contracting the virus or any virus for that matter, even if you could lessen your chances of getting it.
But first, take a moment to think about this question: If you knew you had some control over contracting the virus or any virus for that matter, even if you could lessen your chances of getting it OR lessen your cold/flu symptoms if you DID contract it, wouldn’t you be pro-active and focus on your health? I believe we have 100% control over our health, assuming you are relatively healthy & are not predisposed to certain conditions or terminal illness. I believe we have the power to prevent the intensity of viruses and symptoms from coming on, as well as so many other illnesses or diseases with exercise, diet and sufficient sleep. Now, of course I am not saying exercise is a full-proof way to stave off ALL viruses and major illnesses, but I am speaking from personal experience. I practice good health – and if I do get sick, I can pinpoint it to not getting enough sleep, my stress levels being higher than normal or I was in close contact with someone who had a cold or a flu.
SO WHAT CAN YOU DO TO STAY HEALTHY BEFORE & DURING FLU SEASON OR IN THIS CASE, DURING A PANDEMIC?
Here are a few of my top immunity booster suggestions:
Exercise and sweat for at least 150 min a week!! That is just 30 min of moderate to difficult exercise 5x a week. Sweat out those toxins! But also, it’s a good stress reliever! And stress causes so many illnesses!! If you are NOT exercising on a regular basis, you need to start, ASAP!! Please, let me help you if you don’t know where to start. Reply back to this email with the subject: “Jumpstart My Fitness!!”
GET YOUR ZZZZZ’S!!
This one is a tough one and underrated. Because if you are a working mother of young children, or CEO of a company, anyone working nightshift jobs, I will bet you are not getting enough zzzzz’s or quality zzzzzz’s. 7-8 hours of quality sleep is ideal. And going to bed at or around the same time every night helps as well as waking up around the same time helps too. Sleep is King when it comes to your health – do your best with this!
Consuming adequate amounts of water daily is also good for immune system. 50-100 fluid oz is recommended depending on your activity level, height and weight. If drinking plain water all day long sounds too boring, you can add some Vitamin C to enhance your water, in the form of a slice of lemon!
DOSE UP ON YOUR VITAMIN C & ELDERBERRY SUPPLEMENTS!
I’ve been increasing my Vitamin C to 250-500mg & adding a teaspoon a day of Elderberry syrup. Elderberry syrup is an amazing antioxidant that helps with inflammation and enhances the immune system. This is my favorite Elderberry Syrup
BE WISE, SANITIZE!
Wash your hands for 20 seconds with soap and water. The soap does not need to be medical grade. Just wash for 20 full seconds to get the germs off! And carry hand sanitizer with you when you can’t wash your hands.
GET THE FLU SHOT
Okay, whether you are FOR or against getting the flu shot, hear me out! For years I was never a fan of the flu shot because I didn’t want all of those miscellaneous drugs in my system. BUUUUUT, you guys, I changed my mind for two reasons. First I am getting older & second, I work in a gym setting. Lots of germs floating around gyms, so since I started getting the flu shot, (knock on wood) I haven’t gotten the flu. Or full blown flu. I may have contracted a mild cold but not the flu. This is totally a personal choice as to whether or not to get the flu shot, but I have been getting it for the past 5 years and I feel it has helped. (And as you probably know – there is no vaccine available for COVID-19 right now – so I am just referring to the annual flu vaccine.)
These recommendations are what have worked for me and I wanted to share my tips to hopefully help you during this season!
If you need help prioritizing exercise in your life, send me a shout! I’d love to help! PS- you don’t have to be local to work with me!
Here’s to staying healthy during the Covid-19 Global Pandemic and always!
Check out this Immunity Boosting Shot Recipe by 40 Aprons!