The link between physical exercise and the body’s ability to defend against illness is compelling. There’s plenty of data to suggest that physical activity, both acute and chronic, strengthens the immune system and protects against illnesses. This connection is especially important as we’re living through a pandemic and entering what could be a difficult winter season. Let’s discuss some ways that exercise can help your immune system.
Firstly, it’s important to note that moderate physical activity has a positive effect on the immune system. High intensity, prolonged (>90 minutes) physical activity without adequate rest can actually decrease cellular immunity, making people more susceptible to diseases.
Reduces inflammation
With regular physical activity, inflammatory responses are reduced. Acute inflammation is an immune response that can be protective (like if you strain a muscle). However, there are a number of lifestyle factors (inactivity, chronic stress, dietary habits, smoking) that can lead to a chronic inflammatory response. Chronic inflammation has been linked to a decrease in immune response, making a person more susceptible to disease. Exercise helps reduce this chronic inflammatory response and improve immune function.
Decreases stress hormones
Stress hormone (cortisol) levels are reduced with exercise whereas the circulation of immune cells, like white blood cells, are increased. This helps improve the immune system and fight against infections like COVID-19. Each bout of exercise stimulates millions of cells that help the immune system, delivering them via the bloodstream to areas like the respiratory system, where Coronavirus can wreak havoc in some individuals.
Prevents metabolic syndrome
Physical activity is a pillar to living a healthy lifestyle. It helps protect individuals from developing metabolic diseases like heart disease, diabetes and obesity. Reducing these risk factors is a large part of maintaining a healthy immune system to be able to fight off infections. If you already have one or more of these diseases, engaging in physical activity is an important step to getting healthier. As previously mentioned, each bout of exercise circulates millions of cells that help the immune system. No matter what your fitness level is or your history of exercise, engaging in exercise will help protect you from infections.
Exercise recommendations
The American College of Sports Medicine (ACSM) recommends moderate aerobic physical activity for a minimum of 30 minutes, 5 days a week. Or vigorous physical activity for a minimum of 20 minutes, 3 days a week. Moderate physical activity can mean taking a walk, doing yoga, riding a bike or lifting weights. What you do for exercise isn’t as important as making sure that you are engaging in physical activity and meeting those recommendations.
Fit Focus Laconia is currently open 24 hours a day. We’re doing extensive cleaning to maintain a healthy environment for our members. Stop in or sign up online today and schedule a free assessment with one of our personal trainers. We’re here to offer guidance, help you reach your goals and keep you healthy and active this winter.
