Regular moderate exercise increases the activity of helpful immune cells by boosting your circulation system. ‘It can help improve immune function by
flushing out bacteria and reducing your chances of getting a cold,’ says Seana Forbes, nutrition and training specialist at Freeletics
Do some brisk
walking – aim for 30 minutes a day,
five times a week. Swimming, cycling or tennis are also immune-strengthening activities.
But don’t overdo it – too much intense exercise can weaken you. Research shows that endurance athletes have depressed immunity, especially in the hours after training. Don’t work out hard for more than an hour and a half and make sure you have enough rest periods in between workouts.
Do some t’ai chi – or yoga or other controlled movements and breathing techniques, because it’s a good way to unwind. Relaxing matters because long-standing stress produces the hormone cortisol, which reduces your immune-system function.