You know that vigorous exercise burns fat and builds muscle (and it may even help fight cravings)—and now you might be able to add “fight the flu” to its list of accomplishments, according to research recently released at National Science and Engineering Week.
Through an online survey, researchers at the London School of Hygiene and Tropical Medicine polled more than 4,800 people on their health habits and found that those who exercised vigorously for at least two and a half hours a week were about 10 percent less likely to come down with a flu-like illness. Meanwhile, moderate exercise didn’t seem to have any effect on the flu.
While all exercise is known to increase immunity, previous research in the European Journal of Preventative Cardiology shows that high-intensity exercise is better than moderate exercise at improving the body’s aerobic capacity, a marker of overall health and fitness. And the fitter you are, the more likely your immune system will be able to wipe out nasty cells like the flu bug.
However, it’s important to remember that overdoing it on high-intensity exercise can actually wear down the immune system, per a 2014 study in the Journal of Strength & Conditioning Research. Luckily, two and a half hours of high-intensity exercise a week is all your need to reap the flu-fighting benefits of hardcore exercise.
Think you’ve already beaten this year’s flu? Not so fast. While we are nearing the end of the season, the nasty bug can strike any time of year, note the researchers.
So for good measure, we’ve rounded up 10 of our favorite high intensity workouts. Try them out, and fight the flu and weight gain at the same time!