Immune Boosting Pilates Routine

Winter weather increases the chance of becoming sick as we spend more time indoors, but Pilates provides a powerful solution to boost our immunity! Colds, flu, and other respiratory illnesses are more common in colder months, but exercising more can decrease our risk of becoming sick. Adults who engaged in aerobic exercise at least five days per week had 43% fewer days with upper respiratory symptoms over 12 weeks than those who exercised no more than once per week. Another study found that adults who exercised at least three days per week were 26% less likely to have the common cold during a yearlong period. Pilates is known for its sweat-inducing cardiovascular benefits and by committing to a Winter Routine, we can boost our immunity while supporting our overall health. This month, we've created a plan to boost immunity and help you to remain active! Check out our guide and activate motivation in your daily routine: 

1. Affirm Your Why: Every incredible journey begins with a purpose. Pause and think about why movement matters this season. Colder weather can quickly deflate our desire to move, but if we start with our "why," then we are more likely to stay motivated. Take a minute and write down your reason for moving more this season. Winter officially arrives on December 21st and will last until March 20th, 2025. Use these 90 days to make new habits, starting with more activity! 
2. Get Enough Sleep: Research shows a direct correlation between getting enough sleep and a healthy immune system. Sleep helps the brain consolidate learning and memory, and it suggests that sleep strengthens immune memory. The interaction of immune system components during sleep reinforces the immune system’s ability to remember how to recognize and react to dangerous antigens. By getting enough sleep, you are laying the foundation for a balanced and healthy immune system. Not sure how much sleep you should be getting? Experts recommend that you get at least 7 hours each night. Take a look at your schedule and choose a bedtime. Create a bedtime routine to help you unwind and decompress. Use this Winter to rebalance your sleep schedule and fortify your immune-boosting routine! 
3. Choose to Move: Make minor shifts with a seismic cardiovascular impact! If you're driving to the store, try parking farther away to get in more steps. If you're taking public transportation, try exiting at the stop before yours and walking more. If you're binge-watching your favorite show, set a timer and get up every 15 minutes for a 5-minute walk through your space. Multitask and use this time to clean dishes, fold laundry, or tidy up! If your show is an hour long, you will have squeezed in 20 minutes of movement. Where there's a will, there's a way! 
4. Plant Visual Prompts: Unroll your Pilates Mat and leave it in an easily accessible place. Place a water bottle, sweat cloth, and socks by your Frame Reformer. Plan and take the guesswork out of preparing! By simplifying your workout so that all you need to do is show up, you are more likely to jump in and get started. Planning to workout increases the likelihood that you'll do it! Remember, adults who exercise three times a week are 26% less likely to get the common cold in a year! Focus on your why and begin.
5. Try Tracking: If you aren't a fan of technology and find items like fitness trackers, watches, and apps cumbersome, try doing it the old-fashioned way and writing it down! Begin with a goal and aim to get a Pilates workout twice weekly. After staying consistent for two weeks, move to three times and eventually five times. Do you prefer a fitness tracker, watch, or app? Scientists evaluated data from almost 400 studies around the world, involving 164,000 people of all ages and varying health. The findings suggested that trackers encouraged people to walk 40 more minutes daily, resulting in about two pounds of weight loss per person in about five months. Check out holiday deals and invest in one that can carry you through this Winter as you commit to your immune-boosting goals! 

This Winter, resist the urge to hunker down and instead invest in decisions that will boost your immunity and improve your health!