Can Exercise Boost Your Immune System?
Have you ever thought about how exercise affects our body’s immune system?
In today’s pandemic, with the Corona Virus (COVID-19) among us, your immune defense system is more important than ever. It is no surprise that engaging in some sort of physical activity and being in shape can boost your immune system. However, there are a variety of different factors that play a role in your immune system reactions to exercise, such as the duration and intensity of the exercise.
In a review published in the Journal of Sport and Health Science, small bouts of exercise and physical activity have been shown to enhance the exchange of leukocytes in tissue circulation. Moderate exercise shows to directly produce anti-inflammatory effects, which in coherence improves your glucose and lipid metabolism. On the other side, longer duration and intensive exercise have been linked to immune system dysfunction, increased inflammation, and muscle tissue breakdown. According to the article published in the Journal of Sport and Health Science, most investigators in exercise immunology support that the immune system shows an increase of physiological stress experienced by the individual partaking in the prolonged and intensive exercises.
Just as you must find a balance in most aspects of life, you must find a balance in the type of exercise you participate in to reap the most immune system benefits. Exercise in the right amount, which is different for each individual, is shown to be very effective in reducing your risk of chronic health conditions.
How can you focus on integrating the proper amount of exercise to boost your immune system you ask? Start with these few strategies:
Be Consistent
- Finding a routine and staying consistent allows your body to continue to build and strengthen itself from the inside out. Each exercise adds a new benefit to the last exercise as your immune system continues to grow and become stronger. If you are infrequent, your immune system will suffer and take a step back to where you will have to rebuild that block that was once there.
Embrace Intensity
- As said before, acute and intense workouts can increase your immune system by driving the circulation of blood cells.
Rest and Recover
- Although you may think more = better, this is not always the case. Your body will need time to rest and repair itself in order to grow and adapt to the exercise stress you have placed on it. Your body shows it’s own signs that it needs a break such as: fatigue, excessive muscle soreness, and decreased exercise performance.
Mix up your exercise routines
- Previous studies emphasized aerobic, or cardio, exercise for immune benefits. Recently, studies have shown resistance training can increase muscle strength, which increases immunity.
Take a walk
- Don’t just rely on the gym or the comfort of your living room for exercise. Be sure to take a walk outside, exercise at a local park, etc. Outside exercise can increase your immune system through vitamin D intake.
Finding the right balance of exercise in your life can truly change the way you live. Exercise has so many magnificent benefits for everyone and the best part is exercise can be completely individualized to meet everyone’s needs. If you are wondering how to find that perfect balance or just starting out don’t forget to use your resources such as, a personal trainer, online trainer, athletic trainer, doctor, physical therapist, etc. You have endless opportunities to better your health, it’s time to go out and take it!
Cheyenne Autry, MS, ATC, CPT
Cheyenne Autry Coaching, LLC