With the arrival of winter, cases of flu, colds and other respiratory infections increase. The combination of lower temperatures, closed environments and little air circulation favors the spread of viruses at this time of year.

Maintaining a physical exercise routine can contribute to the proper functioning of the immune system. To better understand this relationship, we spoke with the fitness coordinator at Bodytech Mont Serrat, Eduardo Dutra Roberto.

Does winter really reduce immunity?

The cold is not the only thing responsible for the increase in respiratory diseases. According to Eduardo, environmental and behavioral factors play a determining role in this scenario.

During winter, people tend to stay indoors for longer, which favors the circulation of viruses. Furthermore, drier air can compromise the natural protective barriers of the respiratory tract.

“Although winter can contribute to a reduction in the body’s protection, the main reason for the increase in cases of flu and colds is the combination of less ventilation in environments, greater proximity between people and greater survival of viruses at this time of year”, he explains.

How does physical activity strengthen immunity?

Regular exercise goes beyond physical fitness benefits. When carried out consistently, it also contributes to making the body more efficient in preventing and combating diseases.

During physical activity, there is a temporary increase in blood circulation, facilitating the movement of defense cells throughout the body. This process improves the body’s ability to identify and fight infectious agents.

According to the fitness coordinator, exercise also helps reduce chronic inflammatory processes and influences factors directly linked to immune health. “Regular physical activity improves the circulation of defense cells, helps control stress, promotes better quality sleep and contributes to maintaining general health”, he highlights.

The expert also highlights that the benefits are related to regularity and balance. Moderate and consistent exercise strengthens the immune system, while excessive training volumes, without adequate recovery, can have the opposite effect.

Benefits of training during winter

Many people reduce the frequency of exercise on cold days, but continuing to practice is what allows the benefits to build over time. Among the main benefits are:

• Strengthening immunological health;
• Improved mood and energy levels;
• Assistance in controlling body weight;
• Improved cardiorespiratory capacity;
• Muscle and bone strengthening;
• Contributes to emotional balance and mental health.

According to Eduardo Dutra, the benefits of exercise are cumulative. It is not necessary to do intense training every day to get results. The most important thing is to maintain consistency over the weeks.

Strategies for not abandoning training on cold days

Lack of motivation is one of the main reasons for putting exercise aside during the winter. However, some simple strategies can help maintain regularity.

Wearing appropriate clothing for the season, paying attention to warming up before training and establishing fixed times for practicing are measures that encourage adherence to physical activity. Furthermore, training with others or participating in group classes can increase commitment and make the process more enjoyable.

The expert also recommends working with medium-term goals, monitoring progress over the weeks. “More important than seeking perfect workouts is preserving continuity. The greatest benefits of physical exercise do not emerge in a single session, but in the sum of dozens of workouts carried out consistently”, he states.

Maintaining an active exercise routine during the winter, combined with healthy habits, helps to strengthen immunity, increase disposition and promote a better quality of life.