8 Tips To Stay Healthy At The Gym During Cold and Flu Season

8 Tips To Stay Healthy At The Gym During Cold and Flu Season

We visit the gym to enhance our physical fitness, improve our bodies, relieve stress, and improve our overall wellness. What we don't think about is the danger of the hidden germs that may lurk there. There is no getting around it; cold and flu season is here. However, the chance of contracting germs at your gym can be decreased when you know how to best take care of yourself and protect your immunity. 

1. Wash your hands often.

The first and most effective line of defense against germs is washing your hands. According to one study, routine hand washing can reduce respiratory illnesses by more than 20%. Make it a daily routine, and wash your hands as often as possible. Rinse your hands and give them a 20-second scrub with soap and warm water. 

This is especially important after working out at the gym. The gym has many high-contact surfaces that can easily spread germs. Keep your hands away from your mouth while working out, and scrub your hands when you arrive and before heading home. 

2. Use hand sanitizer

Use an alcohol-based hand sanitizer with at least 60% alcohol if soap and water aren't accessible. According to studies, sanitizers that contain between 60 and 95 percent alcohol are more effective at destroying germs than those that have lesser amounts or aren't alcohol-based.

When you head to the gym, bring a pocket-sized bottle of hand sanitizer with you. Rub a small amount between your palms after using each piece of equipment. This will help protect you from any germs that may be present. 

3. Cover your mouth

Cold and flu viruses can travel nearly 20 feet in the air when you cough! Even more potent than coughs, sneezes can launch germs more than 25 feet into the air. Cover your cough and sneeze out of consideration for the other gym patrons. When you start coughing during your group exercise class workout, be considerate and leave the room until you are ready to return. You can also wear a mask to keep from spreading potentially harmful germs. 

4. Clean your equipment

Cold and flu season is a crucial time to follow this rule. In a perfect world, the person who came before you would have painstakingly cleaned every machine, but this isn't always the case. Before you begin your workout, take the time to thoroughly wipe down the machines to ensure you are not transferring any germs from someone else's sweat. Of course, do the same when you are done to help protect the next person.

5. Get outside more often.

We spend a lot of time indoors throughout the winter, contributing to the spread of illnesses. Our lungs can benefit greatly from opening a window to allow in some fresh air or taking a little walk outside. Instead of spending all of your time working out indoors, bundle up and go for a brisk stroll, a run, or a hike in the great outdoors. This will not only help you stay in shape during the winter months, but it will also help you feel invigorated and full of energy. Plus, you won’t be exposed to as many germs which will keep you healthier throughout the cold and flu season. 

6. Keep up a regular exercise routine.

Your immune system is strengthened by regular exercise. Studies suggest that exercising may reduce the frequency and severity of colds you catch. For instance, one study indicates that women who walked for 30 minutes a day for a year had half as many colds as those who didn't exercise. Why? Exercise increases your white blood cell count, which helps you fight off infections.

7. Get lots of sleep

People who sleep for less than seven hours a night are three times more likely to contract a cold than those who get at least eight. Regularly getting good sleep enhances your immune system, which helps your body fend off colds, the flu, and other diseases. It also has numerous additional advantages, like giving you the extra energy you need to smash out your next sweat session at the gym.

8. Nourish your body

Including the proper vitamins and nutrients in your diet can strengthen your body's resistance to disease. According to some studies, vitamin C may even help to prevent colds or at least lessen their duration. A common cold may not last as long if you take zinc, and vitamin D3 has been proven to strengthen your immune system.

One of the best things you can do for your body during cold and flu season is to eat a healthy diet. A diet filled with whole foods will give you all the nutrition you need to stay healthy. You will receive the vitamins, minerals, and macronutrients required to fight off infection, keep your body at a healthy weight and give you the energy needed to power through your busy days. However, finding the time to prepare healthy meals all week long can be challenging. An easy way to fix this problem is to enlist the help of a meal prep service. These services will deliver wholesome meals right to your door that are ready to eat when you are.

At Clean Eatz Kitchen, we know how important it is for you to stay healthy during cold and flu season and throughout the rest of the year. Our meals are created with the freshest, most nourishing ingredients. You can select meals that best suit your individual preferences, and we deliver them right to your home. Choosing Clean Eatz Kitchen ensures that your body is getting nourished the way it should be - without added chemicals, preservatives, and poor-quality foods. Our meals will help keep you healthy, feeling full, and completely satisfied. Give Clean Eatz Kitchen a try today, and notice the difference that eating healthy can make.