REPs UK PTIA REPS NZ

Exercise and Mindfulness Reduce Colds

by Shirley Archer, JD, MA on Jan 28, 2013

Mind-Body-Spirit News

In addition to getting a flu shot, you may want to exercise or meditate consistently to help protect yourself against winter colds and flus. New research shows that simple preventive measures like engaging in daily physical activity or mindfulness meditation may be almost as effective as a flu vaccine for lowering the odds of succumbing to an acute respiratory infection.

“The results are remarkable,” said lead study author Bruce Barrett, MD, PhD, an associate professor of family medicine at the University of Wisconsin-Madison. “We saw a 40 to 50 percent reduction in respiratory infections. When we give flu vaccines, which is one of the most well-proven and beneficial interventions that we have, it only protects at a level of 50 to 60 percent and only for a few strains of the [flu] virus,” said Barrett. Aside from research on hand washing, this is the first study to prove that a prevention strategy can be successful in reducing acute respiratory infections.

Researchers randomly divided 154 subjects among three groups—exercise, meditation and control—for 8 weeks during the winter cold and flu season; 149 completed the study. The exercise group met once a week for a 2½-hour indoor group session in which they received instruction on being physically active, worked out on equipment and were guided on how to do moderate-intensity exercise such as walking or jogging for 45 minutes a day. Meditation group members followed the Mindfulness-Based Stress Reduction program developed by Jon Kabat-Zinn. They met once weekly for a 2½-hour group meeting that included instruction and discussion on mindfulness with practical examples such as walking, yoga and breathing exercises; they were also guided on how to practice mindfulness meditation at home for 45 minutes a day. Investigators instructed control group subjects not to make any lifestyle changes. Data on respiratory infections (numbers, duration and severity), absences from work, and other health markers were collected from all subjects.

Data analysis showed that people in both the exercise and meditation groups had significantly fewer bouts of acute respiratory infection than those in the control group. Exercisers had fewer episodes of illness, but the infections experienced by meditation subjects were less severe and didn’t last as long. Researchers don’t yet fully know the reasons for the differences, but the findings are highly encouraging.

Barrett told IDEA Fitness Journal, “We already know that exercise is very important and that meditation may reduce stress. This study adds further evidence that taking care of oneself matters.”

The findings appeared in the Annals of Family Medicine (2012; 10 [4], 337–46). To read the report online, go to www.annfammed.org/content/10/4/337.long.

IDEA Fitness Journal , Volume 10, Issue 2

© 2013 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Shirley Archer, JD, MA

Shirley Archer, JD, MA IDEA Author/Presenter

Shirley Archer, JD, MA, was the 2008 IDEA Fitness Instructor of the Year and is IDEA’s mind-body-spirit spokesperson. She is a certified yoga and Pilates teacher and an award-winning author base...

0 Comments

Trending Articles

Eight Fascinating Facts About Fascia

Fascia has been enjoying the limelight in the fitness industry as one of the hottest topics in recent conference programming, workshops and ...

Breathe to Lose Weight?

When a person loses weight, have you ever wondered where it goes? Scientists at the University of New South Wales in Australia have put toge...

Health Benefits of Mediterranean Diet

Crous-Bou, M., et al. 2014. Mediterranean diet and telomere length in Nurses’ Health Study: Population based cohort study. British Med...

Does Exercise Order Really Matter in Resistance Training?

Research on resistance training design finds that the chief variables include intensity, volume, recovery between sets and exercises, workout frequency, equipment and speed of movement (Simão et al....

Cardio and Creative Core

Group fitness participants can’t seem to get enough of creative core and cardiovascular exercises. If you need innovative ideas to cha...

The Mythology of Modern-Day Dieting

Whether it was Rita Mae Brown or Albert Einstein who first said it, the quote “Insanity is doing the same thing over and over again an...

Excessive Thoracic Kyphosis: More Than Just Bad Posture

Excessive thoracic kyphosis (ETK) is a disproportionate forward rounding or curvature of the middle and upper back, also known as the thorac...

Wake Up Your Glutes!

It’s a sad fact of modern life that the gluteus maximus, the largest muscle in the body, often becomes inhibited and “turns off.” Ironically, this inhibition can be the culprit behin...

Anaerobic Training: Program Design

Most personal trainers design anaerobic workouts for their clients—it is an innovative strategy that helps many people reach their goals. Competitive athletes have been training anaerobically fo...

Meditation Can Stimulate Ideas

Next time you need to generate more ideas to solve a particular problem, try an “open monitoring” style of meditation, similar t...

Next