Exercise Boosts Your Immune System

With autumn officially here, we become more prone to colds, coughs, sneezes, sniffles, runny noses, and sore throats that will make us feel miserable through the winter months.

 　

As seasons and weather change, our immune system becomes more vulnerable and less resistant to various infections

　

Fortunately, finding ways to bolster your immune system is not exactly rocket science.

　

The good news is that something as simple as regular exercise can keep all those pesky viruses, germs and bacteria at bay. Among many other benefits of physical exercise is that it is a great immunity booster.

 　

In fact, research cited by the American College of Sports Medicine (ACSM), a leading organization in sports medicine and exercise science,shows that regular exercise can help boost the immune system by either stopping viruses in their tracks before they attack us, or by reducing the duration of cold symptoms by half as compared to those who do not exercise.

 　

These findings are borne out by various studies demonstrating that regular exercise produces macrophages, the cells that defend the body against bacteria. 　

During a moderate workout, these cells circulate through the body, killing viruses and bacteria. And although the immune system returns to its pre-exercise levels very quickly, each workout session appears to reduce the risk of infection over the long term.

　

That may explain why – as studies indicate – people who work out regularly report fewer colds than non-exercisers.

　

Certainly, exercise is not a cure-all for whatever ails you, and even the most ardent fitness aficionados will get sick once in a while. However, there is all this compelling evidence suggesting that exercise may lower your risks of common infections.

　

Now that you know just how beneficial regular workouts can be for your immune system, what kind of fitness regimen should you choose?

　

Luckily, exercises that are most effective in strengthening the immune system are also those that are great for your heart, weight control, and your health in general, so it’s a ‘win-win’ situation. Boot camps and functional training are really terrific because they focus on the entire body, as well as on core and cardiovascular fitness, balance, strength and agility.

　

And since boot camp workouts are fun and varied, there is less risk of getting bored than with a regimen that is either monotonous or depends heavily on gym equipment.　

If boosting your immune system – and health in general – is your goal, then you certainly shouldn’t choose a fitness routine that will get you into a rut and will make you want to give up. The point is to make exercising so enjoyable that you will want to continue. And our progrms do just that.　　

Dehydration can it be chronic?

Well we are in the midst of another heat wave here on the East Coast and the biggest concern for us, is staying hydrated. Be sure to drink enough water throughout the day, especially if you are exercising outside. So we emphasize greatly to our Boot campers to hydrate, stay away from caffeine, alcohol and sugary drinks and stick with fresh water, fresh fruits and veggies to help you hydrate.  Yet ironically enough you could already be dehydrated before the heat wave started?

How is that possible? And how do you know?

Many things can be a factor in causing your body to be in a state of dehydration, the obvious things would be caffeine, alcohol, soda pop.  But have you ever taken a medication that has a warning label stating it may cause dry mouth?  Or do you find it difficult to consume just plain old water, so you add a little flavoring in the form of a powder and you think that will help you get hydrated?  Are you currently consuming prepackaged, processed foods such as hot dogs or lunch meats? Or maybe you are someone who likes to add salt even before tasting your food.  Anything that has high levels of sodium could be depleting your body of water as well.

Unfortunately there are quite a few factors that can contribute to dehydration; but their are quite a few symptoms you could be experiencing that could tell you if you are dehydrated.

1. Fatigue and Energy loss
2. Constipation
3. Digestive Disorders
4. High or low blood pressure
5. Gastritis or stomach ulcers
6. Respiratory troubles (even misdiagnosed asthma)
7. Acid-Alkaline imbalance
8. Excess weight and obesity
9.  Excema
10.Cystitis, urinary infections
11. High Cholesterol
12. Rheumatism
13. Early Aging

So take the time today to notice if you are experiencing any of these symptoms.  Be aware of what are the factors causing your dehydration.  Remember if you are experiencing fatigue and hunger you might just be thirsty. If you are experiencing excessive joint pain you could be lacking on water. So don't discount the healing factors of water, just start drinking.
You should start by moderately increasing your water intake, everything in moderation.

One thing I do need to disclaim, anything in excess can be detrimental, so chugging gallons of water all in one sitting will not help you get hydrated it can be deadly.

Till next time or the next heat wave.

Try to maintain a healthy balance in your life with regular exercise, healthy eating and drinking lots of water...

Did you know the "average American can gain 9lbs during the holidays and never lose it?

Have you ever sat down to a meal whether you are home or out and stressed over what you were going to eat?  The whole time you were eating you focus on what foods are "good" and "bad" and forget to taste your food? You mentally check out of eating and compartmentalize your foods into the "forbidden" and "allowable" foods?  Did you ever eat, then forget what you just ate and suddenly become hungry again?
The holidays have the ability to bring your relationship with food to the forefront.
Let's take a leap on the wild side and say that eating what you want during this time of year is not a bad thing.  If your holiday pleasure comes from eating those family favorites then take this time to embrace that pleasure you get from those foods.  Those foods do not make you gain weight, it is the amount of time you take to eat and the quantity of those "forbidden" foods, that assist in your weight gain. 
If you are setting yourself up to stress about the consumption of these foods, your stress level can affect your appetite and your metabolism.  If you are thinking about what you are eating in a negative way rather than experiencing the actual intake of the food, your body will not realize it has consumed those wonderful foods and still crave those foods.  In other words, you need to pay attention to what you are eating.
Mindlessly doing anything can be bad, especially driving, however eating mindlessly can also be detrimental to your wasteline.  So, try not to text while you drive or eat while you drive.  Don't be part of the American population that runs from experience to experience looking for a solution, gratification or results in less than 10 seconds.  Help yourself this holiday season and balance your life. Relish those wonderful treats you crave all year long, take the time to taste every bite and fill your soul with the wonderful memories you should experience with your friends and family.