In this post you’re going to learn about how to boost your immunity naturally through exercise. When the Australian summer is in full swing, it's important to stay cool and hydrated, but did you know that exercise can also play a big role in strengthening your immune system?
Exercise and the Immune System
When we exercise, we improve our circulation of blood and lymph, which helps mobilise and prime our immune cells such as macrophages and neutrophils, as well as our white blood cells, to be ready to attack and destroy any pathogenic microbes such as viruses, bacteria, or fungi. Studies have shown a correlation between being active and having a stronger immune response. Other studies have even shown an increase in immunity by 300% just by exercising 20 to 40 minutes a day, three to five times a week.
Choosing the Right Exercise
To get the most out of your exercise routine, it's important to choose an activity you enjoy. This could be anything from walking, jogging, swimming, yoga, martial arts, weightlifting, or playing a sport. Anything that gets you moving and that you enjoy at least 20 to 40 minutes a day, and if possible, three to five times a week. Just be sure to consult with a personal trainer or healthcare professional if you're new to exercise, to make sure you're using the right form to stay safe.
How Too Much Exercise Can Decrease Immunity
It's also important to note that while low to moderate intensity exercise is good for your immune system, too much high intensity exercise can have the opposite effect. It taxes the nervous system, takes energy away from certain organs such as the spleen, which can in turn decrease your immune system. So, it's best to moderate your exercise routine and avoid long high intensity sessions every single day.
Body Fat and the Immune System
Lastly, studies have shown that people with a higher BMI (body mass index) are more susceptible to contracting certain illnesses, viruses, and bacteria, and also have a longer duration of symptoms. So, it's important to exercise to keep your body fat down and stay within a healthy range.
The Last Word
In summary, low to moderate intensity exercise can have a big impact on your immune system. By choosing an activity you enjoy and exercising 20 to 40 minutes a day, three to five times a week, you can increase your immunity and stay healthy.
As always, feel free to get in contact with Centred Fitness with any questions.