Convinced something ‘is going around’? You could be right. People on Reddit are claiming they’re experiencing the ‘worst cold ever’ this winter, while the UK’s Health Security Agency has issued advice over rising flu and RSV cases. The good news is that exercise could help protect you from catching anything. We asked Women’s Health Collective trainer India Morse for her advice, including whether you really can ‘sweat it out’ if you’re already sick, and what type of exercise is best to boost your immune system.

When can exercise boost my immune system?

‘Exercise certainly can boost your immune system, but it’s worth keeping in mind that – as ever – prevention is better than cure. If you’ve already contracted symptoms, it will take more time to recover. The standard rule of thumb is that you should avoid training until your symptoms are above the neck, like congestion, sneezing or a sore throat. Studies show that exercising with more severe symptoms can make you feel worse, so it’s important that you listen to your body.’

What type of exercise can boost my immune system?

‘Once you feel ready, research by the Journal of Sport and Health Science has shown that moderate-intensity aerobic exercise can stimulate cellular immunity by increasing the circulation of immune cells in your body. This means your body will be better prepared to fight off future infections, while the increased blood flow will provide your cells with the oxygen and fresh nutrients needed to get back to full health.

‘The aforementioned study recommends daily workouts lasting 30-45 minutes, but as you’re already unwell, start with 15 minutes of mild to moderate exercise and see how you feel the following day. Try a light jog or a short outdoor speed walk to avoid infecting others, if your illness is contagious.’

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How can exercise boost my immune system?

‘Other research has shown that your body temperature increases and remains elevated for a short time after a workout. This rise in body temperature can prevent bacteria from growing, while helping your body to fight off infection, since it stimulates your immune system and bacteria and viruses can’t survive in higher temperatures.

‘Another big bonus of exercise is its ability to supercharge sleep quality, and research shows that sleep can weaken your immune system and make you more susceptible to the common cold and cardiovascular and metabolic disorders, since sleep is when your body produces antibodies – proteins in your cells that bind to unwanted substances and get rid of them.

‘Naturally, you’re probably feeling more stressed than usual if you’re already unwell. Moderate exercise has also been proven to slow down the release of stress hormones, while separate research has shown that stress can impact your immune system by impairing the function of natural killer cells (or NK cells), which protect you from infection and disease. The more consistent you are with moderate exercise, the stronger your NK cells.’

How often should I exercise to boost my immune system?

‘Remember that exercise is more effective in staving off illness than it is in curing it. As research proves, stick to 30-45 minutes of daily moderate exercise, like brisk walking, tennis, Pilates, yoga or riding a bike and, I’d wager that the number of sick days you’ll take will reduce. If you do happen to be someone that’s already feeling unwell, rest up until your symptoms move above the neck, and ease off if you start to go downhill. Patience is a virtue.’

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Bridie is Fitness Director at Women’s Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).

With Black Friday 2024 just around the corner, now is a great time to spruce up your home gym with shiny new equipment. Whether you are looking to buy one of the best rowing machines or get a new yoga mat, there are plenty of opportunities to save money in the run-up to Christmas. But which deals are really worth the hype? We have some strong contenders this year.

At Live Science, we know a thing or two about fitness, having tested plenty of exercise equipment over the years. Plus, we are continuously browsing online retailers and comparing prices. Result? Hand-picked fitness deals we would happily invest in ourselves. From some of the best exercise bikes to tried-and-tested adjustable dumbbells, here are ten Black Friday exercise equipment deals we recommend.

The Navy will not require some sailors to undergo the Fitness Enhancement Program if they do not pass the Navy’s Body Composition Assessment portion of the Physical Fitness Assessment.

Starting next year, sailors who do not meet the BCA standards but do score an Excellent-Low or above on the Physical Readiness Test — completing the pushup, forearm plank and cardio portions of the test — will be exempt from undergoing the Fitness Enhancement Program, according to a new naval administrative message.

“The purpose of this exemption is to recognize that some sailors who do not meet the BCA standard are still able to maintain operational readiness,” the NAVADMIN said.

Those exempt must complete a nutritional educational program, such as the Navy’s official weight management program, known as ShipShape, or the Nutrition Self-Study Course found on the Official Navy PFA app.

Other approved nutrition programs include the Mission Nutrition Course, offered at Navy fitness centers, and the Navy Operational Fitness and Fueling System, which provides individualized meal plans.

The command fitness leader, or CFL, is in charge of overseeing a sailor’s enrollment status in these nutrition programs in the Physical Readiness Information Management System.

“Upon selecting a nutrition education option, sailors must inform their CFL of which option they choose and provide proof of completion or progression within 30 days of nutrition enrollment,” the NAVADMIN said. “The completed education option is only valid for one PFA cycle.”

Historically, those who have failed a portion of the PFA have been required to undergo the Fitness Enhancement Program, which also requires sailors to undergo nutrition education as well as additional fitness sessions.