Ah, the festive season – the sun’s shining, the waves are calling (and so is your cousin asking you to come over for a braai), and the vibes are at an all time high. Perfect, right? Unless…you’re down with any sort of seasonal sniffle or sickness that strikes at precisely the wrong time. And that’s where fitness dances in to save the day. Let’s take a look at how fitness fortifies our fortress against the enemy (germs) and boosts our immune system for when we want to be making the most of our days!

December is calling, Trojans! So, join us on a journey to discover how getting active not only adds spice to life but also packs a punch against those pesky pathogens. Grab that Trojan gear, and let’s get moving!

Your Body’s A-Team: The Immune System

Our body is nothing short of an architectural marvel. One of its central pillars? Your immune system! Think of it as the SWAT team of your body. White blood cells, antibodies, and many more elements play a significant role in fighting off any unwelcome sickness-bearing guests. When there’s an invader alert, this team swoops in to defend and protect. Whether it’s the bacteria on the doorknob or that virus sneezed into the air, your immune team is on it! With white blood cells as the soldiers, antibodies as the squad leaders, and lymph nodes as the operational bases, it’s an intricately woven network. But like any good team, they need proper training and care. That’s where exercise comes in!

Gym Time = Immune Boost: Dive Deeper into the Benefits

Engaging in regular exercise does wonders for both your physique and your immune system. Let’s delve deeper into the types of workouts that not only sculpt your body but also amplify your immune function, providing that extra edge against unwanted invaders.

1. Cardiovascular Workouts:

    • Why it’s Beneficial: Cardio exercises, – be it running, cycling, or swimming, – ramp up your heart rate and improve your blood circulation. This increased circulation ensures that your white blood cells and antibodies get to the frontlines faster, dealing with potential threats before they can take hold.
    • Workout to Try:
      • Interval Running: Start with a 5-minute warm-up walk. Then, run at a high intensity for 1 minute, followed by a 2-minute walk or jog. Repeat this cycle for about 20-30 minutes, then cool down with a 5-minute walk.
    • Trojan Must-Have: Trojan’s Treadmills which include a range of speeds and incline options. This nifty range of Trojan machines provide a dynamic platform for a heart-pumping session.

2. Strength Training:

    • Why it’s Beneficial: While those weights are chiselling out your biceps and triceps, they are also playing a crucial role in optimising your immune system’s efficiency. Regular strength training sessions have been shown to reduce markers of inflammation in the body, indicating a healthier and more responsive immune system.
    • Workout to Try:
      • Full Body Circuit: Rotate between squats, push-ups, deadlifts, and overhead presses. Do 12 reps of each, rest for 1 minute, then repeat the circuit 2-3 times.
    • Trojan Recommendation: The Trojan Adjustable Dumbbell Set. Switch up the weight to match your needs, ensuring both versatility and efficiency in your routine. Weights are endlessly versatile!

3. Flexibility & Balance Workouts:

    • Why it’s Beneficial: Exercises that emphasise flexibility and balance, like yoga or tai chi, are known to reduce stress levels in the body. Lower stress translates to lower cortisol levels, ensuring that this stress hormone doesn’t dampen your immune function. If you’re new to this bendy stuff, check out our handy guide to Yoga!
    • Workout to Try:
      • Morning Yoga Flow: Start with a gentle Child’s Pose, transition into a Downward Dog, flow into a Warrior sequence, and end with a tranquil Savasana. This flow not only stretches your body but also centres your mind. Again, we have a guide to this!
    • Trojan Go-To Gear: Trojan’s selection of Yoga mats. Your yoga mat of choice provides the ideal surface for both invigorating sun salutations in the morning and calming meditation sessions in the evening.

Remember, Trojans, consistency is key! A dedicated fitness routine not only shapes your physique but also offers a mighty shield against those pesky pathogens. So, gear up and stay fit to keep the flu at bay!

Your Diet: The Fuel to Supercharge Your Immune System

We’ve all heard the saying “you are what you eat.” Well, when it comes to your immune system, this couldn’t be more true. Exercise is your body’s physical defence trainer, but nutrition is the ammunition it provides to your immune troops. Consuming a well-balanced diet that’s rich in essential nutrients not only energises your daily activities but also ensures your immune system is operating at its peak.

For instance, antioxidant-rich foods like berries help combat free radicals, those unstable molecules that can harm cells. Dark, leafy greens such as spinach are chock-full of vitamins and minerals essential for immune cell function. Nuts, especially almonds and walnuts, offer vitamin E, a powerful antioxidant. And don’t forget about omega-3 fatty acids found in fish oil; they’re essential for reducing inflammation in the body.

Hydration isn’t just about quenching your thirst either—it’s about creating an environment where your cells can function optimally. Drinking enough water aids in detoxifying the body, ensuring your system is clean and ready to tackle any germs that come your way.

Trojan Tip: The Trojan Sports Bottle will keep you hydrated in style!

Sleep: The Immune System’s Repair Time

The festive season is all about late-night adventures, be it with movies, books, or friends, often pushing sleep to the backseat. But remember, it’s during these hours of slumber that our body is in full-on maintenance mode. Each night, as you enter a state of rest, your body’s repair crew gets to work. Damaged cells are repaired, toxins are eliminated, and energy stores are replenished. Furthermore, sleep aids in the proper functioning of immune cells, preparing them for another day of defence.

Lifestyle Choices: Your Day-to-Day Immune Armor

While a chunk of our immune defence system depends on exercise, diet, and sleep, it’s our daily lifestyle choices that shape its overall effectiveness. Chronic stress is like a chink in your armour, making your immune system more vulnerable. Simple activities like meditation, taking up a hobby, or practising deep-breathing exercises can be your shield against the detrimental effects of stress.

Moreover, cleanliness is more than just a good habit—it’s a direct deterrent against harmful microbes. Regular hand washing, especially during flu season, can drastically reduce your risk of infections. Steer clear of smoking; not only does it harm your lungs, but it also weakens your immune system. And when it comes to alcohol, moderation is the key. Overconsumption can impair your body’s ability to fight off infections, so drink responsibly (even if it IS “Dezemba”).

In a nutshell, Trojans, our immune system’s strength doesn’t just depend on one factor. It’s an amalgamation of physical activity, nutrition, rest, and wise lifestyle choices. Here’s to making choices that keep us fighting fit!

Say Farewell to Flu!

In the hustle and bustle of our busy lives, health often takes a backseat. But remember, Trojans, our body is the only place we have to live. By combining exercise, balanced nutrition, adequate rest, and positive lifestyle choices, we can fortify our immune fortress. So, the next time you pick up those weights or tie those trainer shoelaces, know that you’re not just working towards a toned body but a healthier life overall.

This festive season, let’s commit to a healthier, happier self. Here’s to an Immune boosted celebration and endless Trojan energy! Cheers to the good times, and may your immune system always dance in top gear!

(Oh, and speaking of gear, get yours at Makro or Game near you today!)


This blog provides general information and discussions about fitness and health subjects. The information and other content provided in this blog, or any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.

If you or any other person has a medical concern, you should consult with your healthcare provider or seek other professional medical treatment. Never disregard professional medical advice or delay seeking it because of something that you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.

The opinions and views expressed on this blog and website have no relation to those of any academic, hospital, health practice or other institution.


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