You would never consider exercise to be something that prevents bacterial and viral infections but believe it or not exercise does keep you healthy. Regular exercise contributes to your overall health, however, the frequency, duration, and intensity of your workout matters.
Moderate to vigorous intensity for 60 minutes or less daily or almost daily is best for the immune-boosting benefits of exercise. High-intensity training without appropriate rest between sessions can suppress the immune system. The Department of Health and Human Services suggests adults should get 150-300 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. HHS also suggests doing 2 days a week of muscle-strengthening activity. Being active most days of the week is a great goal.
One of the ways exercise helps your immune system is through stimulation of cell immunity by increasing the circulation of immune cells in your body. This prepares your body for a future infection by early detection as well as increases your level of immunity.
When exercising your body temperature increases and will stay elevated for a short period after your workout is over. That brief rise in temperature prevents bacteria from growing and helps your body control any infection. Better exercise also contributes to better sleep quantity and quality. Sleep loss has a negative impact on certain parts of the immune system.
Of course, it is a well-known fact that regular exercise decreases the risk of heart disease, diabetes, and other diseases. Having any of these diseases makes it difficult for your immune system to ward off infections and viral illnesses, like Covid-19. A major factor in working out is a decrease in stress.
Stress these days is at an all-time high related to financial, societal, and health issues. Moderate intensity exercise slows down the stress hormones that affect mood and behavior. Stress and depression can have an impact on the regular function of the immune system. That may lead to low chronic inflammation that produces infections, diseases, and other illnesses.
Inflammation is our body’s response when confronted with pathogens and toxins. Acute inflammation isn’t a problem, but when it remains uncontrolled and becomes chronic it leads to disease. Moderate-intensity exercise reduces inflammation if done with appropriate rest periods.
In summary regular exercise can result in better sleep, improved moods, lower stress levels, and increased circulation of immune cells, all of which favor a healthy immune system. So, get moving for better health.
Until next time,
Peace, Love, and Blessings 💖
