As autumn approaches and the weather changes, people will be prone to getting ill. Here are
some practical ways to boost your immune system and stay healthy, especially when hitting the
gym as part of your routine.
1- Prioritise rest and recovery.
Getting enough sleep is essential for a healthy immune system. You should be aiming for 7 – 9
hours of quality sleep each night. This allows your body to repair and strengthen itself, making
you less susceptible to viruses and infections. Overtraining at the gym can weaken your immune
system, so listen to your body and schedule rest days.
2- Maintain good hygiene.
At the gym, equipment is shared by many people, which increases the chances of spreading
germs. It’s important to wipe down machines, weights, and mats before and after use. Don’t
forget to wash your hands thoroughly after a workout and avoid touching your face during
exercise to prevent germs from entering your body.
3- Fuel your immune system.
Exercise can temporarily weaken the immune system, especially after intense workouts, so
supporting your body with nutrient-rich foods is crucial. After a workout, refuel with a balanced
meal that includes protein, healthy fats, and plenty of water to stay hydrated and help flush out
toxins.
4- Listen to your body.
If you’re feeling run down, it’s okay to take a rest day. Pushing yourself when you’re feeling under
the weather can weaken your immune system further. Incorporate stretching, light activity, or
yoga on lighter days to help your body recover.
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