The flu and cold viruses are among us, and it is crucial that we all take proper action on our health in preventing this epidemic from becoming in exponential growth. Yes, getting the flu shot is a good prevention method, but it only covers a few strands of the flu virus, and many people are trying to get medications over the counter, but the simple answer is exercise and a healthy diet.
Exercise is key, with performing aerobic/cardiovascular fitness at least three times a week and up 7 times a week with at least 30-60 minutes (or longer) for each session with a moderate heart rate of at least 50-70% of target heart rate. Aerobic fitness lets the blood flow through the cardiovascular system and helps send essential nutrients throughout the body along with stimulating nerve paths.
Good Aerobic/Cardiovascular Exercises:
1. Walking/Running (outside on pavement or on treadmill)
2. Biking (outside or stationary bike)
Strength training is another component that is essential and will help build muscle and harder bone density through resistance training such as body resistance, resistance bands, weight machines, free weights or stability training. Building strength is the main goal for building muscle for recovery from injury and prevention, and most importantly, recovering from illness as lean muscle will help one get up faster and recover better.
Great Strength Training Exercises:
1. Dumbbell, Barbell or Resistance Band Presses (Flat or Incline)
2. Bent Over Dumbbell or Resistance Band Kick Back’s or Resistance Band Extensions
3. Seated Resistance Band Rows or Dumbbell Bent Over Rows
4. Standing Dumbbell or Barbell Curls
5. Ball Squats “Ball Placed Against Back & Squat to Almost 90 degrees/Use Dumbbells or Kettlebell for Resistance”
6. Exercise Ball Crunches
7. Leg Raises
Nutrition is the biological makeup of the human body, and what we put in our body can help us live longer, stronger and boost our immune system to prevent the cold and flu virus. This means taking in many fruits and vegetables each day above the recommended daily value, which is at least 5-6 cups of fruits and vegetables a day, but getting in 2-3 times that much can save us from disease and illness even more.
Great examples of fruits and vegetables that are high in antioxidants are as follows:
6. Raspberries or Blackberries
7. Clementines or Oranges
10. Melon (of any sort)
Frequently washing your hands is another key tool for preventing the flu or cold virus, but so is exercise and eating right which will help keep you out of the hospital. Young children and seniors should always get their flu shot as they are always at the highest risk for the flu, and if one can get the flu shot through his/her job or any other organization for free, take advantage of it. Always stay healthy as much as possible by exercising and eating right with lots of fruits and veggies to help boost that immune system to kick out that flu and cold virus, and stand up and kick health into motion with exercise.