Everyone is aware of the vast health rewards of frequent physical activity - from mood enhancement, to lowered likelihood of chronic ailments such as hypertension and heart disease, and maintaining fitness - just to mention a few. However, did you realize that exercise can also play a role in boosting your immune system? Yes, the research verifies this! Considering colds and flu are prevalent this season, it's high time to think about cranking up your fitness routine with optimal exercises to fortify your immunity. We had an opportunity to chat with Mike Bohl, MD, MPH, ALM, a fitness and nutrition aficionado who is involved in our program, offering his top advice for health-improving exercises.
Engaging in regular workouts can assist in the relocation of bacteria from your lungs and airways, potentially lowering your risk of such ailments as the flu and other infections, according to MedlinePlus. Dr. Bohl adds that exercise could aid in enhancing your immune defenses providing additional protection from infections. The reasons remain unclear, however, some theories exist. For instance, while exercising your body temperature increases, which might debilitate bacteria or strengthen your body's defense against them. In addition, more intense breathing during exercising might help to expel microbes from your lungs. Plus, physical activities can boost your blood circulation, and cause changes in white blood cells and antibodies that could have a positive impact on your immunity. As if you required more persuasion, staying active helps alleviate stress, benefiting your immunity system.
It's critical to keep in mind that if your plan is to leverage workouts to improve your immunity, exercise wisely. Intense exercise performed on a regular basis can ironically have an adverse effect and make you more susceptible to illness. So if you're up for bringing some fresh ideas to your fitness regimen to be ready for the cold and flu season, continue reading for the best moderate fitness exercises that can assist your immunity. Don't miss out on the...
Walking or Jogging
You might find it astonishing, but plugging in your running shoes for a walk or jog can potentially enhance your immune system. Dr. Bohl suggests taking 30 to 60 minutes daily to indulge in walking or jogging, and undoubtedly, it's worth it! As per a research published in the British Journal of Sports Medicine, those who incorporated a minimum of 20 minutes of walking into their daily routine for at least five days per week, recorded 43% reduction in sick leave compared with those who only worked out once a week.
Cycling
Cycling is more than just an enjoyable exhilarating sport. Based on a research published in Aging Cell, regular cycling could help maintain a youthful and robust immune system. This study included 125 physically active cyclists, ranging from 55 to 79 years old. Researchers inspected the presence of T cells in the participants' blood, which helps your body to fight off diseases, viruses, and bacteria. The number of T cells observed was considerably higher in the group of active cyclists compared to their less active counterparts. What's fascinating? The cycling seniors created the same quantity of T cells as youth in their second decade of life!
Participating in a Sport Like Tennis
Engaging in sports, for instance, tennis, not only aids in maintaining youthfulness, improving social interaction, and fostering fitness, but also promotes the fortification of your immune system. This racket-based game offers numerous hidden extras such as improved quickness, increased energy, and assistance in injury avoidance, as stated by United States Tennis Association. Moreover, you can enjoy this game inside during fall and winter months.
Weightlifting and Resistance Training
One key aspect of any exercise routine, be it using weightlifting equipment, resistance bands, or relying on body-weight exercises, is incorporating strength conditioning. Dr. Bohl advises performing comprehensive strength enhancements around three times weekly, preferably at your local fitness center. The payoffs are worth it. A study featured in Experimental Gerontology suggests that doing resistance exercises could significantly improve your body's immune response, making you less prone to catching infections. Not only that, but it also enhances the effectivity of immunizations.
Yoga
In conclusion, Dr. Bohl advises using yoga as an effort to enhance your immune response. As per Mass General Brigham, focusing on your breathing during yoga practices helps circulate oxygen better and can assist you in managing stress levels. It could even boost your efficiency if you're experiencing a productivity decline. Further, yoga can aid in reducing inflammation as well as improving your immunity positively. Therefore, regardless of whether you perform a rejuvenating morning routine or join a session with peers, your body and immune system are receiving some impressive gains.
