Sport to strengthen the immune system
This is how we protect ourselves: strengthen your own immune defenses!
Those who exercise regularly not only do something good for their well-being, but also strengthen their immune defenses. Sports, be it targeted training or generally an active lifestyle with plenty of exercise, form the basis for growing old healthily.
The improvement of the general condition and the strengthening of the immune defense are indispensable particularly to the today's time and form the best possible protection an illness to prevent or this with milder course to survive. This applies not only, but also in the case of Corona.
With the following tips we would like to describe individual approaches, which can lead to an improved immune defense.
- Sport and exercise: Not only essential for the physique, but also for mental health. By exercising regularly, you can literally outrun the risk group. Sports have been proven to help with the following medical conditions, among others:
- Cardiovascular problems
- Diabetes
- Asthma
- Obesity
TRUEFIT recommends:
- At least 30 minutes of moderate exercise in the fresh air daily.
- Targeted flexibility and strength/stability training several times a week.
Balanced diet. A healthy diet forms the basis for a functioning metabolism, provides your body with the most important nutrients and increases the body's defenses. Nutritionally, but also from an ecological point of view, the trend and the health arguments are moving more and more towards a plant-based diet.
TRUEFIT recommends:
- Colorful, diverse and varied, composed of fresh ingredients.
- Seasonal and regional products not only protect the environment, they also often contain the nutrients that are increasingly needed at the given time.
- Vitamin C and zinc can also be supplemented for targeted support of the immune system.
Rest: Too much stress has a negative effect on the body in various ways and can weaken the immune system. Try to avoid permanent stress and plan phases of relaxation. Sufficient sleep forms the basis of recovery.
TRUEFIT recommends:
- Use and plan relaxation times and methods specifically and according to personal preferences.
- Ex: Be it a walk, a breathing exercise, a warm bath, a massage, a book or a conversation with a good friend, the subjective feeling determines the degree of relaxation.
Sunlight: Daily exercise in the fresh air, especially in the dark season, improves cardiorespiratory functions and promotes well-being. Specifically, vitamin D, which is produced through exposure to the sun, should be supplemented during sunless periods to allow for the best possible immune system function during the winter months. Beware of overdosing. More does not equal more.
TRUEFIT recommends:
- Soak up sunlight, taking advantage of midday in the winter to replenish vitamin D stores.
- Vitamin D supplementation (about 800mE/daily) can be recommended in most cases in our latitudes during the winter months from November to March.
Cold. Did you know that targeted cold exposure can activate your immune system? "The cold is the vitamin D of winter, you might say." Unfortunately, the term "caught a cold" is highly misleading. Cold stimulation can activate the metabolism and, in turn, the immune system. Whether it's a short exposure to the cold air outdoors (until you freeze), or even targeted cold/heat application such as saunas or a slow acclimation with alternating showers, can be stimulating.
TRUEFIT recommends:
- Short stays in the cold without special winter clothing until you shiver.
- Targeted cold application, for example in the shower. Change the temperature several times from pleasantly warm to cold. Start slowly with the feet to get used to the cold stimulus. Caution with cardiovascular diseases.
Breathing training/inhalation: Breathing exercises can improve and maintain lung function. Properly ventilating the lungs and utilizing the full lung volume requires some practice and should be exercised regularly for maintenance. The relaxing side effect of breathing exercises is a very welcome one these days.
TRUEFIT recommends:
- Breathing exercises, maximizing ventilation of the lungs to increase or maintain lung capacity.
- Use a humidifier in the winter. Especially in the dry air of heated rooms, our mucous membranes can dry out. An open door for pathogens of all kinds. With plenty of fresh air, moderate nose blowing and inhalation, the functions of the mucous membranes as the first immune defense or barrier can be supported, reducing the risk of infection.
Echinaforce, recently highly praised in the media, is of course not a miracle cure. However, the herbal product, made from red coneflower extract, can also help improve immune defenses and provide support for increased susceptibility to infection or a reduced immune system.
TRUEFIT recommends:
- Frequent use, especially in winter to support the immune system.
- Targeted use when feeling groggy or experiencing cold symptoms.
Behavior: In general, our daily behavior and habits contribute to whether and how healthy we are and stay. Try to incorporate the tips mentioned, possibly also in consultation with your doctor or trainer, in addition to the now well-known hygiene tips, into your everyday life and allow yourself the good feeling of doing the best possible for your health and well-being.