Image: Krallerhof
Boosting your immune system: How to stay
fit throughout the autumn
As the days get shorter and the sun makes fewer appearances, your body needs a Plan B too. Suddenly, you can hear people coughing everywhere again – at the gym, in the office, on the yoga mat. But the cold isn’t the enemy; it’s just a test.
If you understand how the immune system works, you can train it specifically – and this works best where exercise, recovery and nutrition work together perfectly: at the hotelsINshape partner hotels.
Exercise – getting active without burning out
A strong immune system needs to be stimulated regularly. Moderate exercise boosts blood circulation, strengthens the respiratory tract and stimulates immune cells.
However, constant stress and overtraining weaken the body’s defences. Anyone who constantly pushes themselves too hard opens the so-called ‘Open Window’ – a window of opportunity during which viruses have an easy time of it.
In the fitness hotels and sports hotels from hotelsINshape strike the right balance:
modern fitness centres for targeted strength training, yoga and Pilates studios for relaxation and flexibility, and fantastic outdoor opportunities for gentle endurance sessions.
Whether it’s morning yoga with mountain views, trail running through autumnal forests or interval training in the panoramic gym – every session provides stimuli that boost the immune system.
Tip: 2–3 moderate workouts a week are ideal. If you ensure you recover properly after intensive training sessions, you’ll strengthen your immune system in the long term.
Light, air and cold – natural allies
The easiest way to boost your immune system is to get outdoors. Daylight raises vitamin D levels, fresh air strengthens the mucous membranes and temperature fluctuations help to regulate the circulation.
Many hotelsINshape partner hotels are situated so that you can head straight out into nature from your room – for walking, running or cycling. And if you’re feeling brave, you can go even further: ice bathing or cold chambers are becoming a regular feature of the recovery programme at an increasing number of hotels.
These controlled cold stimuli put the body on high alert, boost blood circulation and activate the immune cells. Studies show that people who regularly expose themselves to brief cold stimuli fall ill less often and recover more quickly after physical exertion.
Tip: Use cold exposure in moderation – always after exercise and never when you’re feeling unwell.
Heat as a counterbalance – sauna, steam & infrared
Cold invigorates, heat relaxes. And it is precisely this combination that is the secret behind many wellness hotels with a focus on fitness.
A sauna session has a similar effect to a mild fever: the temperature rises, immune cells are activated and blood circulation improves. Afterwards, cold water or snow provides vascular training – a biological reset for body and mind.
Almost all hotelsINshape partner hotels feature spacious sauna areas with steam baths, infrared cabins, plunge pools and fresh-air rooms. Some supplement this with modern longevity treatments: cryotherapy, red light therapy, PEMF or vagus nerve stimulation – small tools with a big impact on recovery and the immune system.
Nutrition – the body’s internal defence mechanism
Around 70 per cent of the immune system is located in the gut. A varied, plant-based diet strengthens the gut flora and helps keep inflammation at bay.
Pay particular attention to the following:
- Vitamin D: levels are almost always too low from autumn onwards – a blood test will provide clarity.
- Zinc & selenium: important for antibody production; found in nuts, eggs, fish and meat.
- Omega-3 fatty acids: have anti-inflammatory properties; salmon, mackerel or algae oil are ideal sources.
- Antioxidants: found in berries, broccoli, sea buckthorn and herbs – they neutralise free radicals.
The kitchens of many hotelsINshape partner hotels demonstrate how this works in practice: regional ingredients, seasonal dishes, clear nutritional profiles – enjoyment without compromise. Eating like this strengthens your immune system a little more every day.
Our tip: It’s not just nutrients that count – an overall balanced diet, low in sugar and processed foods, also helps to keep inflammation at bay and ensures that the gut (home to a large part of our immune system) remains healthy.
Sleep, mindfulness & conscious relaxation
Rest is not a standstill, but the foundation for performance. Whilst you sleep, the immune system switches to repair mode: cells are renewed, inflammation is reduced, and the body’s defences are regenerated.
Many of our hotels combine yoga, meditation, breathwork or sound healing with restorative spa treatments. These methods lower cortisol levels and promote deep sleep – a state in which the body heals itself.
Those who consciously slow down not only strengthen their defences but also their inner stability.
A ritual that works: the immune-boosting tea
On cold days, ginger and lemon tea is more than just a comforting drink. Slice fresh ginger, pour boiling water over it, and allow it to cool slightly before adding lemon juice. Only stir in the honey once the tea is warm enough to drink – this preserves the enzymes and antibacterial compounds.
This ritual warms you up, soothes the mucous membranes and provides antioxidant plant compounds. Perfect after an outdoor workout or a sauna session.
A strong immune system doesn’t just happen by chance. It is the result of exercise, a mindful diet, targeted recovery and the right balance between cold and warmth.
That is exactly what the hotelsINshape partner hotels offer – places where you can really feel the benefits of good health and where your body can be the best version of itself.
Here you can train, recover and recharge your batteries – for a winter that will make you stronger.