New research by cold and flu brand Codral reveals 11.4 million Aussies are lacking motivation due to energy draining effects of cold and flu and a further 6 million missing out on exercise due to a lack of energy.
This workout has been specifically designed by Sam to help cold and flu sufferers stay energised throughout peak cold and flu season.
Question: What surprised you most about the recent Codral commissioned research findings?
Sam Wood: I couldn't believe the number of Australians suffering from cold and flu. The research, commissioned by Codral revealed 7.5 million Australians have already suffered from cold and flu in the last month. That's a huge number, nearly a third of the population!
With a lack of energy reported as the most debilitating symptom of cold and flu, as a personal trainer it shocked me to hear that 6 million Australians admitted to missing out on exercise due to a lack of energy.
Question: Can you share your top fitness hacks to keep us moving this chilly winter?
Sam Wood: My three-step flu-fighting workout can help cold and flu sufferers stay energised during peak flu period.
Part-one: The neck check
Spend 5 minutes listening to your body and symptoms:
Symptom check – if your symptoms are above the neck, sniffles, blocked or runny nose, then you're ok to do a low intensity workout. If symptoms are below the neck, make sure to listen to your body and rest. Seek medical advice if needed and manage symptoms more effectively with over the counter products like Codral.
Part-two: Warm up (preferably in the sun)
10 minute warm up, ideally outdoors so that you can expose yourself to a dose of vitamin D. Make sure you keep warm in the cooler temperature with appropriate training gear:
10 minute walk or light jog
10 minute yoga to help concentrate on your breathing and relax the body
Part-three: Sweat it out (a little)
18 minutes of low intensity cardio to help boost circulation and regain energy:
Supported squats (10-20 reps)
Elevated push-ups (10-20 reps)
Glute bride holds (10-20 reps)
Reverse lunges (10-20 reps)
Planks (10-20 reps)
Repeat enough times to work up a sweat, without exhausting yourself (about four times for someone with an average fitness level).
Question: How can exercise help us beat the winter cold and flu season?
Sam Wood: Most people don't realise that exercise is a natural immune booster. Keeping up a regular training routine can seriously help you keep a cold or flu at bay.
Question: How do you prevent cold and flu, with food?
Sam Wood: Nutrition is even more important during peak cold and flu season. Stick to a balanced diet and foods that will boost your immunity like garlic, ginger and turmeric but also that are rich in vitamin C; think berries, broccoli, cauliflower, brussel sprouts.
Question: If we do get a cold, should we continue to exercise?
Sam Wood: Always listen to your body and acknowledge your symptoms. I follow the neck check (mentioned above).
If your symptoms are below the neck, give your body much needed rest.
For me, Codral is my go-to for treating cold and flu symptoms for when I just want to get on with life but I'm feeling especially fluey and in desperate need of a good night's sleep!
Interview by Brooke Hunter