For more Strength and Stability: 5 Effective Exercises to Get through the Winter healthy

Especially in the cold months you should take good care of your body, because in addition to the ongoing pandemic comes the flu wave.

Due to the bad weather and the current home office duty, many people suffer from lack of exercise. However, health expert Alexander Srokovskyi knows what to do. “To strengthen the body in a targeted manner, the defense system, stability and strength can be promoted through special training sessions,” he explains. In the following article, the physiotherapist and expert in pain management explains five exercises that have a positive effect on the body, especially in winter.

Train your immune system properly

First of all, it is important to know that a short time after starting a training exercise, there is an increase of killer cells in the body. These are important for fighting off cells that have become infected with viruses. At the same time, crucial defense cells are stimulated by the physical activity. In this way, the exercises not only help stabilize the metabolism, heart and circulation, but also boost the immune system.

However, care must be taken not to over-exert the body. In principle, sporting activity has a positive effect on the organism. However, if too much training leads to exhaustion, there is a risk of temporary impairment of the body’s defenses. Between three and 72 hours, for example, there may be a higher risk of infections

Pay attention to the right amount of training

Whether sporting activities have a beneficial effect on the immune system, similar to a vaccination, or whether it proves to be more of a poison, depends on the amount of exercise. For example, if a run is made over hills, it takes two days for the body to regenerate. The amount of white blood cells decreases during this period, which in turn gives pathogenic viruses and bacteria an advantage.

Exercise 1: How smart is the body?

The first exercise is for an upright posture and should be held for one minute. To do this, the legs are placed shoulder width apart. The arms move a little away from the body, the fingers are spread and stretched. Then it goes slightly into the squatting position. The knees must not protrude above the tips of the toes. If the feeling of tipping in the back direction occurs, it is better to reduce the depth of the squat.

Next, tighten the abdomen and buttocks and increase the pressure under the feet. This applies simultaneously to the outer side and the big toes on the ball of the foot. For three seconds this tension is built up. This is followed by relaxation, also for three seconds, while continuing to maintain the basic position.

Exercise 2: Mobilize the nerves of the upper extremities

The following exercise helps against tension and should be repeated ten times: The first step is to stand against a wall. The arms are stretched horizontally away. The chin is pulled to the chest, while the head should remain against the wall. The resulting tension is held for three seconds.

Exercise 3: smart posture

The 45-second exercise “Smart Posture” strengthens the deep muscles. It involves moving slightly into the squat position. The buttocks are largely pushed backwards. There should be a slight pull on the back of the thighs as the knees are pushed back. The arms are stretched up next to the head. The fingers should also be extended with the thumbs pointing towards the ceiling.

Übung 4: Planke

The fourth exercise has a strengthening effect on the trunk muscles and should be held for one minute. The plank involves assuming a position on the abdomen and placing the elbows. The next step is to raise the body from the floor to the forearms and toes.

Exercise 5: Doing sports with endurance

Finally, Alexander Srokovskyi gives the tip to do endurance sports for at least 150 minutes a week to boost the immune system. This includes sports such as swimming, cycling, running, water gymnastics and yoga.

exercise, workout

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