Fall has officially arrived, and winter cold/flu season is just around the corner. Suffice to say, it’s that time of year when most people will start to get sick. This means that you need to take extra care of yourself to stay as healthy as possible. There are several key steps to take, but you’ll want to include the #1 best workout for your immune system to stay on top of your wellness game.
Before entering this productive exerciseit is important to discuss other ways of bulletproof your immune system. First of all, you need to maintain a healthy diet. This means choosing foods that benefit your gut health and are rich in vitamins and minerals. Harvard T. H. Chan School of Public Health recommends eating plenty of whole grains, fresh fruits and vegetables, legumes, and high-fiber foods. Also, make sure you get plenty of rest and stay hydrated.
When it comes to choosing the right type of exercise, I recommend strength training followed by cardio. This will give you the best of both fitness benefits and boost your immune system. Exercising regularly will strengthen your entire body. This, in turn, will increase your chances of staying healthy throughout the year and help you avoid getting sick. Sound like plan?
Now, let’s get into the #1 workout for your immune system to add to your routine. The earlier you start, the better off you’ll be to face cold/flu season head-on.
For Kettlebell Deadlifts, stand in front of the kettlebell and place your feet outside the weight. Lean your hips back and squat down enough to pick up the kettlebell. Make sure your shoulders are in line with the kettlebell handle and your torso is straight. Keep your core tight and your shoulders down, and grab the kettlebell by pushing through your heels and hips. Stand up and flex your glutes at the top of the movement. Reverse the movement to lower the weight before doing another repetition. Complete 3 sets of 10 repetitions.
Related: Regain muscle mass after 60 with these exercises with free weights
Stand parallel to a bench to perform your supinated dumbbell rows. One hand and one knee should be firmly planted on the surface for balance. Hold a dumbbell in your opposite hand, keeping your palm facing up and your arm extended toward the ground. Make sure your chest stays up and your core stays tight, then raise the dumbbell up to your hips, squeezing your lats and upper back at the end of the movement. Reach your arm down and get a good stretch at the bottom before doing the next rep. Complete 3 sets of 10 repetitions.
Related: #1 Strength Training to Live to 100 and Beyond, Trainer Reveals
To perform dumbbell reverse lunges, hold a pair of dumbbells and take a long step back with one leg. Firmly plant your heel on the ground, then lower yourself until your back knee touches the ground. Push off with your front leg to come back up. Do 3 sets of 10 reps on one leg before switching to the other side.
Next, it’s time for the dumbbell shoulder presses. To start, place the dumbbells at shoulder height with your palms facing each other. Keep your core engaged and your glutes engaged, and press the dumbbells up toward the sky, flexing your shoulders and triceps at the top of the movement. Lower the weights using the control before doing another rep. Complete 3 sets of 10 repetitions.
Last but not least, get ready for some cardio. Set the incline to a minimum of 3.5 to 4 degrees and the speed to 5 mph. Start running at your set speed and try to maintain this pace for 15 to 20 minutes. As you continue to increase your resistance and become comfortable working at the higher incline, you can continue for longer.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
