Trying to fight off a cold or the flu? Try daily exercise!

We’re well into the cold and flu season here in Waterloo Region, and if you want some extra help to stay healthy, you may want to consider getting off the couch!

Studies from the American Journal of Medicine show that regular exercise can actually boost your immune system.

Lisa Hamill is a Personal Trainer with the Goodlife Fitness Centre in Cambridge.

She says daily moderate exercise can actually cut the number of colds you experience in half.

“People also recover from illness sooner, and experience less severe symptoms. So it works basically by increasing your heart rate, it circulates white blood cells through the system quicker, and these are the cells that help fight illness and infection in the body.”

Hamill says there a few types of exercises that work best.

“Firstly, cardio. A simple 20 minute walk, jog, or bike ride — that helps raise the white blood cells in the body. Secondly, yoga. It helps lower stress hormones, which can comprise immune health.”

Hamill adds that it’s also important to be mindful to not overdo it.

“Anything over 90 minutes or more on a regular basis can actually increase your stress hormones, and lower your immune system. Ideally, you’re looking for 30 to 60 minutes of moderate exercise, four to five times a week. It’s also super important to take a break from exercise if you are feeling sick.”

Hamill says being active is especially important during the holiday season.

“It’s ideal to take care of yourself this time of year. Just being active in any form that you choose, and you enjoy, is the best thing to be doing. January is also a busy time of year in gyms and for personal trainers — so it’s best to start early, as trainers get full. If you’re looking for some help come the new year, it’s best to lock in some time with a trainer now before the busy season kicks in.”

Hamill says it is a social time of year, so we should take care ourselves, so we don’t miss out on any of the holiday fun.