As the cooler months roll in and the rain begins to settle, we naturally spend more time indoors. We’re layering up, staying cozy, and doing our best to dodge the colds and flus that seem to be everywhere this time of year. While good hygiene, a balanced diet, and enough sleep all play a part in keeping us well, there’s one powerful tool we often overlook: movement.
At Activate Physio, we believe that keeping your body moving is one of the best things you can do to support your overall health—especially your immune system. Whether you’re recovering from injury, managing chronic pain, or simply trying to stay well through winter, staying active is key to feeling strong, resilient, and energised.
So how exactly does movement support immunity? And what can you do to keep moving safely and effectively through winter? Let’s break it down.
The Link Between Movement and Immunity
It might surprise you to hear that movement is directly tied to how well your immune system functions. Research has consistently shown that regular, moderate exercise boosts immune response, helping your body fight off illness more effectively. Here’s how it works:
1. Improved Circulation
When you move, your heart rate increases, which improves blood circulation. This helps immune cells and other essential substances move through the body more efficiently. It’s like upgrading your body’s internal transport system—getting white blood cells to where they’re needed, faster.
2. Reduced Inflammation
Exercise helps regulate inflammation in the body. Chronic inflammation is linked to a weakened immune system and many health conditions. Movement helps your body maintain a healthy balance of inflammatory responses.
3. Lower Stress Levels
Physical activity helps reduce stress hormones like cortisol, which—when elevated for too long—can suppress your immune system. Even light activity like walking or stretching can calm the nervous system and support mental health.
4. Better Sleep
People who move regularly tend to sleep better—and deep, restorative sleep is vital for immune regulation and repair. That’s why regular activity can be a powerful way to fight off winter bugs.
So… How Much Movement Do You Need?
You don’t need to train for a marathon to see the benefits. In fact, moderate, consistent activity is more effective for immune support than occasional bursts of high-intensity exercise, which can sometimes suppress immunity temporarily.
We recommend aiming for:
– 30 minutes of moderate movement, five days a week, such as walking, cycling, swimming, or strength training.
– Breaking it into smaller chunks if needed—three 10-minute sessions still count!
– Adding in some stretching or mobility work to support joint health and flexibility, especially in colder months.
The Physio Approach: Supporting You Holistically
At Activate Physio, we take a whole-body, whole-person approach to your health. That means we don’t just treat injuries—we work with you to prevent them, support long-term wellness, and build habits that help you feel your best.
In winter, that might mean:
– Assessing your posture and movement patterns, especially if you’re more sedentary.
– Prescribing a custom home exercise or mobility program.
– Supporting you through chronic conditions like arthritis or back pain.
– Offering hands-on therapy to reduce stiffness or improve joint function.
By keeping your body balanced and strong, we help your immune system do its job even better.
Easy Winter Movement Ideas You Can Start Today
Not sure where to start? Try one of these low-effort, high-benefit movement options this week:
– Brisk walks (even just 15 minutes around the block)
– Physio-guided mobility routines
– Gentle yoga or Pilates for flexibility and strength
– Foam rolling or self-massage to stimulate circulation
– Resistance band exercises for joint stability and muscle tone
Need a routine? Ask us at your next appointment or give us a call—we’ll guide you through options that match your goals, fitness level, and any current limitations.