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The #1 Best Workout for Your Immune System, Trainer Reveals

Avoid getting sick by staying on top of your wellness game.
FACT CHECKED BY Alexa Mellardo

Fall has officially arrived, and winter cold/flu season is right around the corner. Suffice to say, it's that time of year when most people will start getting sick. This means you need to take extra care of yourself to stay as healthy as possible. There are several key steps to take, but you'll want to include the #1 best workout for your immune system to stay on top of your wellness game.

Before we get into this productive workout, it's important to discuss other ways to bulletproof your immune system. First and foremost, you need to maintain a healthy diet. This means choosing foods that benefit your gut health and are high in vitamins and minerals. Harvard T.H. Chan School of Public Health recommends consuming lots of whole grains, fresh fruits and veggies, legumes, and foods that are rich in fiber. In addition, be sure to get plenty of rest and stay hydrated.

When it comes to choosing just the right type of workout to do, I recommend strength training followed by cardio. This will provide you with the best of both fitness benefits and will boost your immune system. Exercising regularly will strengthen your entire body. This in turn will increase your chances of remaining healthy throughout the year and help you avoid getting sick. Sound like a plan?

Now, let's get into the #1 workout for your immune system to add to your routine. The sooner you get started, the better off you will be to tackle cold/flu season head-on.

Kettlebell Deadlifts

trainer demonstrating kettlebell deadlift to shrink your belly
Tim Liu, C.S.C.S.

For Kettlebell Deadlifts, stand in front of the kettlebell, and position your feet outside of the weight. Hinge your hips back, and squat down low enough to pick up the kettlebell. Make sure your shoulders are in line with the kettlebell's handle and your torso is straight. Keep your core tight and shoulders down, and take hold of the kettlebell by pushing through your heels and hips. Stand up tall, and flex your glutes at the top of the movement. Reverse the motion to put the weight down before performing another rep. Complete 3 sets of 10 reps.

Related: Regain Muscle Mass After 60 With These Free Weight Exercises

Supinated Dumbbell Rows

supinated dumbbell row exercise to slow down aging after 60
Tim Liu, C.S.C.S.

Position yourself parallel to a bench to perform your Supinated Dumbbell Rows. One hand and knee should be firmly planted on the surface to maintain balance. Grip a dumbbell with your opposite hand, keeping your palm up and your arm extended straight down toward the floor. Make sure your chest stays tall and your core's tight, then pull the dumbbell up to your hip, squeezing your lats and upper back at the very end of the motion. Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Complete 3 sets of 10 reps.

Related: The #1 Strength Workout To Live to 100 and Beyond, Trainer Reveals

Dumbbell Reverse Lunges

trainer demonstrating dumbbell reverse lunges to shrink belly fat faster
Tim Liu, C.S.C.S.

To perform Dumbbell Reverse Lunges, hold a pair of dumbbells, and take a long stride back with one leg. Firmly plant your heel on the floor, then lower yourself until your back knee touches the ground. Push through with your front leg to rise back up. Perform 3 sets of 10 reps on one leg before switching over to the other side.

Dumbbell Shoulder Presses

dumbbell shoulder press
Tim Liu, C.S.C.S.

Next up, it's time for Dumbbell Shoulder Presses. To get started, position the dumbbells up to your shoulders with your palms facing each other. Keep your core tight and glutes squeezed, and press the dumbbells up to the sky, flexing your shoulders and triceps at the top of the motion. Lower the weights using control before performing another rep. Complete 3 sets of 10 reps.

Incline Treadmill Run

incline treadmill run
Tim Liu, C.S.C.S.

Last but not least, get ready for some cardio. Set the incline to a minimum of 3.5 to 4 degrees and the speed at 5 mph. Begin running at the set speed, and try to maintain this pace for 15 to 20 minutes. As you continue to build up your endurance and get comfortable working with the higher incline, you can go for a longer duration.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim