GERM- PROOF YOUR PLAN
The formula for a healthy exercise regime isn’t clear cut. Here’s how to train to support your immunity...
The outdoor exerciser
The body of a cyclist, runner or hiker relies heavily on carbohydrate fuel, which also plays a key role in fuelling the immune system. ‘Ingesting about 40g of carbohydrate per hour of exercise helps maintain blood sugar levels and reduces stress hormones to limit any depression of your immune function,’ explains Professor Gleeson. athletes also need 1.2-1.6g of protein per kilogram of bodyweight per day, as opposed to the 1.2g recommended for the general population.
FIGHT BACK: Train, eat, sleep, repeat. If you don’t get enough sleep, you’ll always be vulnerable to illness. During the summer months, use blackout blinds and a thinner duvet to rest easy.
The team player
While intense and long workouts can depress immune function, netball, hockey and football games shouldn’t leave you reaching for the tissues. ‘Most team games are intermittent – that is, some times you’ll need to sprint and other times you’ll be walking or jogging – and this seems to have less of an impact on immunity than doing continuous, high-intensity exercise,’ notes Gleeson. The bigger risk? Picking up an illness from infected teammates. A research review of literature in the Journal of the American Medical Association found that, of 38 reports of infections among competitive athletes, 24 viral, fungal and bacterial outbreaks were caused by person-to- person contact.
FIGHT BACK: Be smart. As much as possible, avoid contact with unwell teammates and don’t share drinks bottles, equipment or towels with them.
The gym bunny
Science shows that even intense resistance work isn’t bad for immune function. A 1996 study at Tufts University in Boston found that exercisers following a rigorous weightlifting routine for 12 weeks experienced neither an improvement nor a decline of immune function. Why? Scientists suspect that the recovery between sets gives the immune system a boost. Poor gym etiquette, however, may put your health at risk. ‘Avoid coming into contact with potentially contagious objects like door handles, and never touch your eyes, nose or mouth when exercising. Always clean your sports kit when you get home,’ adds Gleeson.
FIGHT BACK: Wipe gym equipment before and after use, don’t share kit or toiletries, and try to avoid contact with frequently touched areas such as door handles.