Exercise regularly, breathe deeply and keep the body warm, the key to a healthy immune system
Every cold season, many people fall into the cycle of colds, coughs, and runny nose. This does not mean that the immune system is "weak", but is often over-stimulated by harsh weather. Light, regular exercises can help smooth circulation, reduce inflammation and help the body fight the virus better.
Fitness expert Yash Aggarwal (New Delhi Sports Training Center, India) said: "Modized exercise helps improve blood circulation, increases the transportation of immune cells and reduces stress, a factor that often makes the body susceptible to diseases in winter".
Here are 9 easy-to-use exercises at home, suitable for all ages.
fast walking, warms the body to be lazy in the cold season: Walking for 20 - 30 minutes a day helps increase endurance and activate the immune system. Keeping your back straight, walking steadily and gradually accelerating is enough to warm your body.
Jumping insects: stronger impact on the lymphatic system, supporting faster detoxification. Jump for 20-30 seconds, intermittently taking short breaks.
Squat with body weight: Increase large muscle groups, promote metabolism and help the body " burn energy" better in the cold season.
Cat - cow stretching: Basic movements of yoga, supporting reducing spinal stiffness and helping with deeper breathing, an important factor for the immune system to function effectively.
Facial downward-Facing Dog Pose: According to Aggarwal, this pose increases blood flow to the upper body, while reducing back and leg strain, making it great for people working at a coffee shop.
Low leg, open hips, improve breathing: stiff hips make breathing shallow, easy to get tired. This exercise helps stretch the muscles, increase lung capacity and improve posture.
Plank, strengthen the core: Keeping the core strong helps you breathe better, especially during days when the body is "lazy" to exercise due to cold.
Shoulder rolls: Just a few shoulder spins also help the chest expand, improve breathing range and reduce muscle stiffness.
Deep breathing: Sit up straight, inhale slowly and exhale gently for 8 - 10 rounds. This simple exercise reduces stress hormones, helping the immune system regain balance.
Although it only takes a few minutes a day, these exercises help the body feel stronger, have less colds and feel more mentally stable in winter. The important thing is not the intensity, but maintaining a habit of regular exercise, the secret for workers to protect their health during the most severe weather months of the year.
