As I further explore the prescription for “living longer – living well,” I am increasingly impressed by the power of movement, exercise, and self-strengthening. As I’ve mentioned in recent blogs, although movement includes everything from dance to tai-chi and sports, medical research emphasizes the benefits of two specific types of exercise: muscle strengthening (resistance training) and interval training with a cardiovascular workout (HIIT).  These two practices are equivalent to an anti-aging “pill” and given their “feel good” and “be good” outcomes, I’ve recently wondered if these exercise regimens could also be successfully applied in illness-prevention and mental health.

No one has yet developed a cure for the common cold – caused by a plethora of different viruses, now including corona. These past few months I’ve witnessed the repercussions of viral infections on morbidity and mortality, including personal, social, and economic impacts. After decades of work in the ER, I can’t recall seasons worse than those of the past 5 years. And it’s not just my imagination; due to multiple factors including the natural evolution of pathogens, the CDC has reported (2022-2025) higher infections rates and increased hospitalizations for diseases such as (invasive) Strep A, RSV, and various strains of influenza.

This winter season I’ve witnessed the effect of viral infections on my parents (both in their 90’s) who, until a few months ago, were fully independent, vibrant, and active seniors. After both contracting influenza A, they became incapacitated by cough, nausea, and eventually pneumonia. They are even now still recovering, months later. In the meantime, I’ve personally had two bouts of viral “URI” (upper respiratory tract) infections – the first one likely covid, as I lost my taste for a while, and the second one likely parvovirus, rhinovirus, or some other of a host of nasty cold viruses. Whatever contagion it was, it had me sniffling like a baby, crying like a toddler with an earache and ringing in one ear, cough with sleeplessness for nights on end, and a relentless sore throat.

My other, albeit anecdotal, observation through all of this is the following: my husband hasn’t been sick for years! He doesn’t do resistance training, but he DOES do daily cardio – biking a tough 30 minutes most days up a steep hill on the way home from work. He eats super well – naturally gravitating to all those colored fruits and vegetables that I don’t include in my diet as readily as he does. So, given an observational study of one, I’ve decided that a) maybe cardio is even more important than we realize in illness prevention and b) rainbow-colored fruits and vegetables keep you healthy.

Today marks nearly 4 weeks of my second nasty virus in 3 months and I finally decided to stop feeling sorry for myself and head outside for a game of pickleball – my “go to” remedy for anything that ails me. But as I took in the warm sunshine, the friendly banter of friends, and the power coursing through my arms as I drove the ball, I couldn’t help but wonder about the potential healing physiology of exercise. So, with my husband as inspiration and my recent track record for colds, I’m committing this blog to the science of exercise as a cure for, and prevention against, general infections like strep, colds, and coughs.

It turns out that scientific research does indeed support the theory that regular moderate-intensity exercise significantly strengthens the human immune system, leading to a substantial reduction in the risk of contracting and dying from infectious diseases. Engaging in consistent physical activity enhances vital immune markers, such as antibody responses and white blood cell counts, thereby helping the body better manage both viral and bacterial threats. While moderate movement provides a protective shield, the relationship follows a J-shaped curve, meaning that excessive, high-intensity exertion may cause temporary immune suppression. Clinical data further suggest that active individuals who do fall ill often experience shorter recovery times and less severe symptoms compared to sedentary people. Ultimately, even minimal weekly activity can improve oxidant-antioxidant balance and lower systemic inflammation, offering a proactive defense against sepsis and respiratory infections.

In other words, that “magic pill” of exercise, and specifically HIIT or “higher cardio” exercise, boosts a multitude of physiologic substances that not only promote healthy longevity but aid with infection prevention as well. Whether it’s flu season or not, remember that “apple a day” practice, plus handling a few weights and a quick cardio session – you might just beat the odds against the common cold. Here’s another pearl: in addition to feeling great, your mental health will likely also benefit.

I think a healthy, active lifestyle is a precursor to “mental health empowerment” – a term I’ve coined that refers to our ability to cope with the “bad stuff” – like chronic disease, acute illness, and stress from environmental factors that we can’t control (natural disasters, loss of any kind, and war, for example). We have known for decades that chronic stress impacts cortisol levels and affects our health physically and mentally. Likewise, endorphins released during exercise, provide “feel-good” chemicals that promote a better sense of well-being and even euphoria. It makes sense to engage in a vigorous exercise regimen to help maintain both a healthy mind and body. But the mind is a complex thing (understatement!) and resorting to just one modality (exercise) to ensure overall health and happiness, will likely not suffice.

How to stay emotionally healthy and happy is the subject of many books, podcasts, and internet gurus. My simple recipe these days comes from a long-ago mindfulness retreat in which I learned the following acronym: each day strive to be GLAD.

G: Identify something (big or small!) for which you feel real gratitude;

L: Learn something new, interesting, or curious – that stimulates your heart and desire for more;

A: Accomplish something (big or small!) that contributes to the wellbeing of those around you;

D: Delight in something (I like to add D for “Divine”) that, however briefly, allows your soul to soar with awe and wonder.

I discussed this concept at length while walking with a good friend today; we shared our ideas about what constitutes delight and how we might find it. Included in the list was everything from culture, music, art, and new food sensations. I suggested regular “mini” bucket lists (why wait until retirement or that next vacation?) that can be achieved on a weekly basis – like a trip to the local library, a visit to a neighborhood artist, or embracing the escape of a really great book. You can make your own “D” list; half the fun is discussing it with a partner over a good cup of coffee or glass of wine. Pleasure and delight go hand in hand.

Along the lines of delight in the divine, I will close with the unique insights of Dr. Deepak Chopra who says the following of everyday health:

“If you could shrink yourself down and walk inside your body at the microscopic level, you would enter a universe of relationships. Trillions of cells are talking, listening, sharing resources, and adjusting to one another in real time. No cell survives alone. Each is supported by the whole and contributes its unique function to the well-being of the whole organism. Hidden in the design of a cell is a model of intelligent cooperation that our families, workplaces, and societies urgently need. At the level of your body, cells relate perfectly, offering a model with important lessons for everyday life.”

Maybe we need to start listening more to our inner body and the wisdom that is there – nurture it, support it by feeding and treating it well – and in turn, our minds, relationships, and outer worlds will thrive and thank us.

Please enjoy the podcast that accompanies and compliments this blog: