Yet another reason to lace up your sneakers this winter. Can you run away from the common cold and flu?

By: Liz Canepari

M.S. Candidate Nutrition & Exercise Physiology

Teachers College, Columbia University

As we all know exercise has many health benefits that are discussed day in and day out.  To name a few, exercise helps to control our weight, may lower the risk of diseases such as heart disease, cancer, and type II diabetes, it can boost our mood, and now we find that it may actually help us prevent and fight the common cold and flu.  With the cold and flu season upon us, adding some moderate exercise may not only keep you fitting into your favorite jeans, but may also help you stay well this winter.

 Recently, research has shown that both the onset and severity of cold and flu symptoms have been reduced in people who perform moderate exercise on a regular basis.  In fact, people who exercise take less sick days than those who do not.  Although researchers are still trying to figure out exactly how exercise can fight infection, it is thought that exercise boosts the immune system in a few ways.  First, people who perform regular, moderate exercise have more white blood cells than people who are sedentary.  These cells are increased after a bout of exercise.  More specifically, studies have shown that active people have greater amounts of influenza- attacking cells in their system than non-active people.  Furthermore, exercise decreases overall white blood cell death.  Therefore, not only do active people have an overall greater number of disease fighting cells, but these cells live longer as well.  Lastly, exercise puts our body in an anti-oxidative state.  In this state the body can fight against free radicals and pathogens that cause us to become sick.

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Although moderate exercise may help boost your immune system this winter, keep in mind the importance of getting enough rest and eating a balanced, healthy diet.  Prolonged, intense exercise without ample rest or nutrients can weaken the immune system.  That being said, if you are just starting to exercise it is important to start light and gradually increase the intensity and duration of your workouts to preserve your immune function and prevent injury. According to the American College of Sports Medicine, moderate activity such as jogging, brisk walking, yoga, dance, and strength training for about 30-45 minutes, 3-5 times per week is the safest way to boost immunity this cold and flu season.  Exercising for shorter periods of time more frequently is also a great way to stay healthy this season.

Exercise should be enjoyable, so experiment with new ways of being active until you find something that gets you excited about moving.  Don’t rule out shoveling snow, raking leaves, and snow ball fights which are all forms of light to moderate exercise.  Here’s to “running away” from viruses this season!

 

Posted in Health