Winter: a demanding season for the body
Winter is setting in, bringing with it freezing temperatures and an increase in viral infections. According to forecasts, this winter is set to be harsher than previous ones, which will put our immune systems to the test. The cold weakens our natural defenses: our mucous membranes, the first line of defense against external aggressions, become more permeable, and our body temperature tends to drop, making our immune system less responsive. In addition, viruses, which are usually weakened by heat, find cold air an ideal environment in which to spread.
How can we prepare effectively to enjoy the outdoors without getting sick? The answer lies in adopting simple habits and, above all, in regularly practicing yoga and Zéro Gravité climbing! 👏These two activities, often seen as complementary, work together to boost our immunity, reduce stress, and optimize our overall health. Recent scientific studies published in scientific journals* confirm their benefits in activating immunity-related genes, stimulating bone marrow, and improving blood circulation.
Yoga: a holistic ally for immunity 🧘♂️
Yoga is much more than just a flexibility practice: it is a holistic discipline that affects both the body and the mind. By lowering cortisol (the stress hormone) levels, yoga reduces chronic inflammation and promotes a healthier immune response. The parasympathetic nervous system, responsible for relaxation and recovery, is stimulated, allowing the body to better defend itself against pathogens.
Inverted poses, such as sarvāngāsana (shoulder stand), śirsāsana (headstand), viparita karani (reversed leg pose), or even adho mukha śvānāsana (downward-facing dog), improve blood circulation to vital organs and areas that may be infected or injured. They also promote lymphatic drainage, an essential process for eliminating toxins and metabolic waste. Better lymphatic circulation means a faster and more effective immune response, as immune cells can circulate more freely throughout the body.
Breathing exercises (pranayama) are central to the practice of yoga. By optimizing oxygen supply, they boost the effectiveness of immune cells, such as lymphocytes, which play a key role in defending against infections. Increased cellular oxygenation also reduces fatigue and improves recovery after physical exertion.
Contrary to popular belief, yoga is not just about flexibility: it deeply engages the stabilizing muscles, thereby improving posture and physical endurance. Regular exercise promotes muscle recovery, reduces tension, and prevents injuries, which is essential for maintaining consistent physical activity, even in winter.
Climbing: a complete sport for stimulating bone marrow 🩻
Climbing is a unique physical activity. It exerts mechanical pressure on the bones, which stimulates the bone marrow and increases the production of immune cells. This particular feature makes it an excellent way to strengthen the body’s natural defenses, especially during cold weather when the body is under greater stress.
Climbing requires sustained effort, which improves endurance and respiratory capacity. Better tissue oxygenation and optimized blood circulation allow white blood cells to circulate more efficiently and fight infections more effectively. It is important to note that climbing, like any physical activity, should be practiced in moderation. On the contrary, overly intense sessions can temporarily weaken the immune system. The ideal approach would be to alternate between endurance or high-intensity sessions (to boost blood circulation) and gentler activities (such as yoga 🙂 to lower cortisol levels and promote recovery.
Climbing is also an excellent way to develop concentration and mental resilience. Pushing yourself beyond your limits and managing stress during exertion contribute to psychological balance, a factor that is often underestimated but essential for a robust immune system.
Yoga and climbing synergy: a winning combination for winter 🧗+ 🧘= ❤️
Combining yoga and rock climbing allows you to enjoy the benefits of each discipline while limiting their potential drawbacks. Yoga improves flexibility, recovery, and stress management, while rock climbing builds strength, endurance, and immune cell production. Together, they form an ideal combination for:
Stimulating blood and lymphatic circulation;
- Reduce stress and inflammation;
- Improving sleep quality, a key factor for optimal immunity;
- Maintain good physical condition;
- Boost your resilience to temperature changes.
Studies show that people who regularly engage in these two activities get sick less often and recover faster from infections.
Practical tips for rock-solid immunity!
For lasting results, aim for 3 to 4 sessions per week, alternating between yoga and climbing. Everyone is unique: adjust the frequency, duration, and intensity of your sessions according to your physical condition and goals. Restful sleep and balanced stress management are just as crucial as physical activity. Take the time to rest and listen to your body, because winter is also a season conducive to rest and recovery.
Nutrition: the cornerstone of winter immunity 🫚🥕
Mylène Arbour, our nutritionist at Zéro Gravité, emphasizes the importance of a regular and varied diet to support the immune system. “Diet isn’t everything, but it plays a key role in the proper functioning of our immune system, along with sleep, stress management, and physical activity,” she explains.
To get through the winter, focus on seasonal fruits and vegetables (squash, cabbage, spinach, carrots), which are rich in vitamins, minerals, and fiber. Vary your recipes to diversify your nutritional intake. Hydration is also essential: aim for at least 2 liters of fluids per day. In winter, vitamin D supplementation (from November to May) can be beneficial for mood and mineral absorption. Don’t forget fermented foods (yogurt, kefir, sauerkraut, kimchi, miso) and fiber (fruits, vegetables, plant proteins, whole grains) to support your gut microbiota, a major player in immunity.
Nutrition before and after exercise
Before a yoga or rock climbing session, make sure you have a source of carbohydrates in your pre-workout meal. Carbohydrates are the body’s preferred fuel for exercise. Opt for whole wheat pasta, brown rice, sweet potatoes, oatmeal, or dried fruit. If you feel hungry just before exercising, a carbohydrate-rich snack (homemade muffin, fresh or dried fruit, energy balls) can be helpful.
For sessions lasting more than 90 minutes, plan a carbohydrate snack during exercise and hydrate regularly. After your activity, focus on a combination of carbohydrates and protein to support recovery: a complete meal (vegetables + protein source + starchy food) or a post-workout snack (protein smoothie, energy bar, chocolate soy drink).
*Scientific journals:
Conclusion: embrace winter with peace of mind at Zéro Gravité!!!
Yoga, climbing, and nutrition are a winning trio for staying in shape during winter! At Zéro Gravité, you will find friendly support tailored to all levels. Enjoy the outdoors without fear of the cold by incorporating these practices into your daily routine. For personalized advice, Mylène Arbour offers in-person or online appointments (
- Nieman, D.C., & Wentz, L.M. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science.
- Kiecolt-Glaser, J.K., et al. (2010). Stress, inflammation, and yoga practice. Psychosomatic Medicine.
- Morgan, N., et al. (2014). The effects of mind-body therapies on the immune system
Written par Lucie Bouvet.
Photo credits: Richard Mardens.
