As we head into flu season, it’s important to prioritize your health and wellness. Regular exercise, a good diet, plenty of sleep, and a low-stress lifestyle are all essential to your well-being. Here are some steps you can take to build your immune system and stay healthy this winter.

Get Your Body Moving

It’s no secret that daily exercise can have major health benefits long term. Whether that means hitting the gym or making time for a quick walk on your lunch break, physical activity can boost your immune system and keep your body strong, inside and out. According to the U.S. National Library of Medicine, exercise can help flush out your lungs and airways. Sputum, a common mixture of saliva and mucus, can be found in your lungs and lead to infections or bacterial diseases, such as the flu or common cold. By engaging in physical activity, your breathing becomes quicker and deeper, loosening what’s in your lungs and allowing it to flush through your system. Regular exercise also improves circulation. Your body’s white blood cells are the disease fighters running through your veins. When you work out, your blood pumps faster, circulating white blood cells through your body and helping them quickly detect—and fight off—potential diseases and bacteria.

Maintain a Fitness Routine

Group fitness classes are a great way to get your body moving. Healthtrax offers a variety of class types for all levels, both at the gym and online, so you can exercise wherever you’re most comfortable. If you aren’t a runner or weightlifter, try swimming laps at select Healthtrax locations. You can also work with a personal trainer to develop a customized workout routine, or take advantage of our Physician Referred Exercise Program to develop a holistic health plan in partnership with your primary care provider. No matter how you choose to work out, regular exercise will help your body stay strong this flu season.

Eat a Healthy Diet

Sometimes the best way to practice healthy living is to stay on top of your nutrition. Maintaining a healthy diet and weight can decrease your chances of developing diabetes, heart disease and even some forms of cancer. You can also build up your immune system with a low-fat, nutrient-rich diet full of fruits and vegetables, with contain beneficial vitamins, minerals and antioxidants.

Everyone’s nutritional needs are a little different, and it’s important to note that healthy eating doesn’t always mean counting calories. Need help with your daily diet? Work with one of our Registered Dietitians to create a meal plan that suits your lifestyle.

Get Enough Sleep

Be honest with yourself—are you getting enough rest? According to the CDC, adults between the ages of 18 and 60 years old should sleep for 7 or more hours per day. Insufficient sleep can impact your immune system, making you more susceptible to getting sick, and ultimately lead to array of health problems. Lack of rest can also be a major stressor, making your heart work harder to balance off the extra release of cortisol in your body.

Need help falling asleep? A few quick tips from the experts include sticking to a consistent sleep schedule, staying away from blue light before bed, avoiding mid-day naps, and exercising during the day.

Getting enough sleep at night is also a natural way to boost your mood. When you sleep well, you wake up feeling rested, with a higher energy level and lower stress level. And with all this extra energy, you may even find yourself at the gym before or after work!

Reduce Stress

Stress is a normal part of everyday life, but research shows it can weaken your immune system. Fortunately, there are a number of ways to relieve stress—and daily physical activity is one of them. According to the Anxiety and Depression Association of America, regular aerobic exercise can decrease tension, alleviate anxiety, and boost your mood. Physical and mental relaxation are equally important. Meditation, yoga, massage, and deep breathing not only help ease your busy mind, they can also release endorphins.

Eating the right foods, getting enough sleep and keeping up with a consistent workout routine are the keys to a happy, healthy lifestyle. Stop by a Healthtrax location near you and get started today.

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