Strengthen your immune system: how to get through autumn fit

The days are getting shorter, people are coughing on the tram and the first wave of colds is going around the office. No wonder many people now want to strengthen their immune system. The good news: you don't need expensive miracle products. Your defences benefit above all from things you have in your own hands every day: movement, sleep, nutrition and a more relaxed approach to stress.

The immune system is not a single organ but a finely tuned network of cells, messenger substances and organs such as the spleen, lymph nodes and gut. It works around the clock and responds sensitively to how you live. If you exercise regularly, sleep well and eat a balanced diet, you create the best conditions for this system to work reliably.

In this article you will learn which habits really matter, how much training makes sense and what to watch out for if you do get ill. You can also find more background knowledge on our page about immune system and training.

Why movement strengthens your immune system

Physical activity is one of the most effective measures for supporting the body's own defences. At moderate intensity, immune cells circulate more actively in the blood and can carry out their “patrol rounds” through the body more efficiently. Regular training also has an anti-inflammatory effect, improves blood circulation and helps you maintain a healthy body weight.

The dose is what counts. The WHO recommends 150 to 300 minutes of moderate activity per week for adults, supplemented by strength training on at least two days. That sounds like a lot, but it is easy to split up: three 45-minute training sessions plus brisk walks in everyday life already get you into the recommended range.

Moderate instead of extreme

Very long and intense loads without sufficient recovery can put temporary strain on the body. For most people, the rule is therefore: train regularly and moderately rather than rarely and to exhaustion. A good mix consists of:

• Endurance training such as brisk walking, cycling, rowing or running
• Strength training for muscles, bones and an active metabolism
• Mobility and relaxation, for example through yoga or stretching
• Exercise in fresh air, even when it is grey outside

So increase volume and intensity gradually and listen to your body's signals.

Sleep: the underestimated defence strategy

While you sleep, your immune system works at full speed. In deep sleep, important messenger substances are released and the body repairs what was stressed during the day. If you consistently sleep too little, experience shows you are more prone to infections and recover more slowly from training.

Most adults need seven to nine hours of sleep per night. Helpful measures include fixed bedtimes, a dark and cool bedroom and a screen break before going to bed. You will find more practical tips in our article on sleeping better.

Nutrition for strong defences

Your immune system needs building blocks. A varied diet with plenty of vegetables, fruit, wholegrain products, legumes and high-quality protein provides vitamins, minerals and secondary plant compounds. Vitamin C, vitamin D, zinc and selenium are particularly important, among others. Protein also plays a central role, because antibodies and many immune cells are made of protein.

A healthy gut is also important, as a large part of the immune cells are located there. Fibre from vegetables, oats or lentils, as well as fermented foods such as yoghurt or sauerkraut, support a diverse gut flora. Dietary supplements are usually only worthwhile if there is an actual deficiency. If in doubt, have this checked by a doctor.

If you want to approach your nutrition in a more targeted way, update Nutrition supports you with knowledge and practical recommendations for everyday life.

Reducing stress and planning recovery

Chronic stress is a real opponent of your defences. Persistently elevated stress hormones can dampen immune function. Exercise is doubly valuable here, because it breaks down stress hormones and clears your head. In addition, short breaks during the working day, breathing exercises or a walk without your phone help.

Deliberately schedule rest days too. Muscles, tendons and the immune system need time to adapt to training stimuli. Anyone who goes flat out every day is more likely to end up overloaded than gaining extra fitness.

7 tips to strengthen your immune system in everyday life

Here is a compact checklist you can put into practice straight away:

1. Be active on at least three days per week in a targeted way, for example with a mix of strength and endurance training.
2. Go outside every day, ideally in daylight. This is good for your mood and your vitamin D levels.
3. Sleep seven to nine hours and keep to fixed times where possible.
4. Eat colourfully every day: at least five portions of vegetables and fruit as a guideline.
5. Drink enough, especially water and unsweetened tea, so that your mucous membranes stay moist.
6. Wash your hands regularly, especially after training and before eating.
7. Allow yourself breaks and plan recovery just as firmly as your training.

Training with a cold: yes or no?

Even with the best lifestyle, an infection can catch you. As a rough rule of thumb, there is the so-called “neck check”: if the symptoms are limited to the head area, such as a slightly runny nose, light exercise is often possible. With fever, body aches, coughing or a general feeling of being unwell, you should stop training completely. Training with a fever puts unnecessary strain on the cardiovascular system.

After an infection, it is best to return with reduced intensity and build up gradually over several days. If symptoms persist, infections keep recurring or you have an existing illness, please seek medical advice. You can read detailed tips on returning to training in our article on training with flu.

Frequently asked questions

How quickly can I strengthen my immune system?

There is no switch that turns your defences up overnight. Positive effects come from habits that you maintain over weeks and months. Consistency is more important than intensity.

Is sauna bathing good for the immune system?

Many people find regular sauna sessions soothing and relaxing. However, only go into the sauna when you are healthy and drink enough afterwards. If you have cold symptoms, it is better to skip it.

Is walking enough as training?

Brisk walking counts as moderate activity and is a great start. Where possible, add strength training so that your muscles and bones benefit too.

Conclusion: strengthening your immune system starts in everyday life

A strong immune system is not a coincidence but the result of many small decisions: regular movement, enough sleep, colourful nutrition and deliberate recovery. You don't have to change everything at once. Start with one point from the checklist and gradually build up further habits.

Want to start with training that suits you? Book your free trial training at update Fitness: a coach will show you the equipment, define your goals with you and create a personal training plan, so you stay active in winter too.