- Walking: You can start going for a walk every day for 20 to 30 minutes. Walking is easy to incorporate into your day: you can walk to work instead of taking a bus, take your dog on little adventures to the nearest park and back, or meet a friend every day for a chat and a walk.
- Cycling: Increasingly popular with all age groups, cycling is a great way to get your workout in and get where you need to go every day. If you live in a big city with frequent traffic jams, taking a bike ride instead of driving can quickly become a pleasant, relaxing beginning and end to your working day. Taking family bike trips is also a great way to bond, have fun, and exercise together.
- Strength training: When we talk about weights, we normally think about the gym. Going to the gym every other day.
- Swimming: whether at the beach or the swimming pool, swimming is a great activity you can do all year. As an exercise performed in water, it reduces the stress in the joints, increases a person’s physical strength, and reduces body fat!11
- Football (and other team sports): Team sports are not only a great way to exercise, but also to form and maintain friendships. You can usually find local amateur teams playing football at the nearest field, or you can start a team of your own with friends!
- Playing with kids: Your kids have boundless energy and they love spending time with you, so why not treat playtime as an opportunity to get your exercise? You can play catch or hide and seek in your backyard, teach your kids to play ball or simply go for a family run!
Whichever type of physical activity you choose, exercising makes you feel more energized and can improve your overall sense of wellbeing. So start including exercise in your daily routine today, develop a good habit and enjoy feeling healthier!
1. How to prevent infections. Harvard Medical School, 2016. (Accessed 10/02/2020, at https://www.health.harvard.edu/staying-healthy/how-to-prevent-infections.)
2. Cox AJ, Gleeson M, Pyne DB, Callister R, Hopkins WG, Fricker PA. Clinical and laboratory evaluation of upper respiratory symptoms in elite athletes. Clin J Sport Med 2008; 18:438-445.
3. Cox AJ, Pyne DB, Saunders PU, Callister R, Gleeson M. Cytokine responses to treadmill running in healthy and illness-prone athletes. Med Sci Sport Exerc 2007; 39:1918-1926
4. Gleeson M, McDonald W, Pyne D, Cripps A, Francis JL, Fricker P et al. Salivary IgA levels and infection risk in elite swimmers. Med Sci Sports Exerc 1999; 31:67-73
5. Exercise and immunity https://medlineplus.gov/ency/article/007165.html