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Woman's Weekly (UK) - - Health -

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

(freelet­ics.com).

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.

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