It’s that time of year again, and I hate being sick so here are tips to stay in tip top shape and prevent the cold & flu:
- Move/Work Out 💪– Exercise helps strengthen the immune system! Here’s how you can move more:
- Get 20-30 minutes of movement in every day.
- Have a step goal of 6,000 to 10,000 or even more steps!
- Strength train at least 2 times a week.
- Do cardio for at least 20 minutes 2-3 times a week.
- Take a fitness class once or twice a week.
- Walk or hike with a friend.
- Fuel Your Body with Nutrient-Rich Foods 🍇🍊
- Foods rich in vitamins C and D, zinc, and antioxidants such as leafy greens, citrus fruits, berries, nuts, and seeds are great for your immune system!
- Drink Water 💧 – I sound like a broken record by now, but staying hydrated helps with everything!
- It’s getting colder so we may not drink as much water. Set up a reminder to take a sip of water throughout the day!
- Keep a water bottle with you so you don’t forget to drink water.
- Herbal teas and warm broths are also great!
- Get Enough Sleep to Recover 🛌 – Try to get 7-8 hours of sleep a night.
- If you can’t get enough sleep, incorporate some naps and extra rest days during the week!
- Manage Stress Levels 🧘♀️ – Chronic stress can also weaken your immune system!
- Try adding yoga, meditation, and breathing exercises to help keep stress levels down.
- Keep Your Workout Gear and Environment Clean 🧼
- Make sure to sanitize equipment before and after each use
- Wash your hands regularly
- Avoid touching your face during workouts.
I hope you enjoyed this week’s post! For more tips, sign up for my weekly newsletter, and follow me on social media.
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