The #1 Best Workout for Your Immune System

Fall has officially arrived and winter cold/flu season is right around the corner. Suffice it to say, it’s that time of year when most people start to get sick. This means that you need to take extra care of yourself to stay as healthy as possible. There are several important steps to take, but you’ll want to include the #1 best workout for your immune system to keep track of your well-being.

Before we begin this productive workout, it’s important to discuss other ways to bulletproof your immune system. First of all, you need to maintain a healthy diet. This means that you choose food that benefits your intestinal health and that contains a lot of vitamins and minerals. The Harvard TH Chan School of Public Health recommends consuming plenty of whole grains, fresh fruits and vegetables, legumes, and foods rich in fiber. Also, make sure to get plenty of rest and stay hydrated.

When it comes to choosing just the right type of exercise to do, I recommend strength training followed by cardio. This will give you the best of both fitness benefits and will boost your immune system. Exercising regularly will strengthen your entire body. This, in turn, will increase your chances of staying healthy throughout the year and help you avoid getting sick. Sound like a plan?

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Now let’s get into the #1 immune system workout to add to your routine. The sooner you get started, the better off you are to tackle cold/flu season head on.

trainer showing kettlebell deadlift to shrink stomach
Tim Liu, CSCS

For the Kettlebell Deadlift, stand in front of the kettlebell and place your feet outside the weight. Pull your hips back and squat low enough to pick up the kettlebell. Make sure your shoulders are in line with the kettlebell’s handle and your torso is straight. Keeping your core tight and shoulders down, grab the kettlebell by pushing through your heels and hips. Stand tall and flex your glutes at the top of the movement. Reverse the movement to lower the weight before performing another repetition. Do 3 sets of 10 reps.

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Related: Get Muscle Back After 60 With These Free Weight Exercises

supinated dumbbell row exercise to slow aging after 60
Tim Liu, CSCS

Position yourself parallel to a bench to perform your Supinated Dumbbell Rows. One hand and knee should be firmly planted on the surface to maintain balance. Grasp a dumbbell with your opposite hand, palm up and arm extended straight down toward the floor. Keeping your chest high and core tight, then pull the dumbbell up to your hips and squeeze your lats and upper back at the end of the movement. Straighten your arm again and get a nice stretch at the bottom before performing the next rep. Do 3 sets of 10 reps.

Related: The #1 strength training exercise for living to 100 and beyond, trainer reveals

trainer showing dumbbell reverse lunges to shrink belly fat faster
Tim Liu, CSCS

To perform Dumbbell Reverse Lunges, hold a pair of dumbbells and take a long step back with one leg. Plant your heel firmly on the floor, then lower yourself until your back knee touches the ground. Push through with your front leg to stand back up. Perform 3 sets of 10 reps on one leg before switching to the other side.

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shoulder press with dumbbell
Tim Liu, CSCS

Next it’s time for dumbbell shoulder presses. To get started, place the dumbbells up to your shoulders with your palms facing each other. Keeping your core tight and glutes clenched, press the dumbbells up toward the sky, flexing your shoulders and triceps at the top of the movement. Lower the weights with control before performing another repetition. Do 3 sets of 10 reps.

incline treadmill running
Tim Liu, CSCS

Last but not least, get ready for some cardio. Set the incline to at least 3.5 to 4 degrees and the speed to 5 mph. Start running at the set speed and try to maintain this pace for 15 to 20 minutes. As you continue to build your endurance and become comfortable working at the higher incline, you can walk for a longer period of time.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim


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