How Exercise can improve your immune system
I’m sure we can agree that exercise makes us feel good. We know that being physically active can help maintain a healthy weight and balance our mood, but exercise can also support our health and immune system. Medical professionals commonly advise having a regular exercise routine to maintain good health and in addition to that, you must follow a balanced diet.
Maintaining a healthy lifestyle that includes exercise can boost immunity in many ways. In simple terms, a strong immune system leads to better defenses against infection. When the body has a weak immune response, problems such as infections and diseases arise. It is therefore important to maintain a very healthy immune system. Your immune system can also be strengthened by increasing your Vitamin C intake. Vitamin C is a natural immune booster and can be found in leafy greens, citrus fruits like oranges and grapefruits, as well as in supplement form.
General exercise guidelines state that healthy adults should incorporate moderate – and/or vigorous – intensity aerobic activity into their weekly routine. Furthermore, activities that maintain or increase muscular strength and endurance are important to include into your routine for greater positive effects. Integrating sports supplements into your regimen can help reinforce the benefits you’ll reap from consistent exercise.
3 Ways Exercise help strengthen the immune system
1. Exercise helps slow the effects of aging on the immune system
The process of aging has a lot of effects on the human body. One of those effects is a decreased function of the immune system that refers to the aging-related decline in the immune system. Although a natural process, it can be counteracted or delayed by reshaping our lifestyle. Collagen Supplements can help protect your joints and enhance the quality of your skin as you work to build immune strength through exercise. Data from recent research support that regular exercise can also help to regulate the immune system.
2. Exercise supports blood circulation and enhanced immunosurveillance
Moderate amounts of aerobic activity support hear health and encourage healthy blood circulation. This boost in circulation mobilizes important cells of the immune system and in turn enhances immunosurveilance. An enhanced immunosurveilance means the body is more alert and ready to fight against infections. In other words, exercise facilitates an antioxidant and anti – inflammatory state.
Just like a healthy diet, exercise can contribute to general good health and, therefore, to a heathy immune system. It may contribute even more directly by promoting good circulation – allowing immune system cells to move through the body freely and efficiently. Niacin, also known as Vitamin B – 3, can help support a healthy circulatory system by optimizing and balancing blood flow throughout your body.
3. A recent article, published in the Journal of Sports and Health Sciences mentions increasing evidence that regular, moderate physical activity has an overall anti-inflammatory influence.
The author of this study mentions that this effect may be more pronounced when accompanied by weight loss. The article also mentions that obesity and several chronic illnesses involve a constant state of low – grade inflammation, oxidative stress and immune dysfunction. Exercise supports healthy immune response and reduces the oxidative stress found in these conditions.
A routine of moderate aerobic exercise and a healthy diet can make a difference in maintaining good health.
1. Niaid.nih.gov. 2020. Overview Of The Immune System. [online] Available at: https://www.niaid.nih.gov/research/immune-system-overview
2. ACSM Exercise Guidelines | 3 Essential Resources. Acsm.org. https://www.acsm.org/all-blog-posts/certification-blog/acsm-certified-blog/2020/09/03/acsm-
exercise-guidelines-resources. Published 2020.
3. Simpson RJ, Lowder TW, Spielmann G, Bigley AB, LaVoy EC, Kunz H. Exercise and the aging immune system. Ageing Res Rev.
4. Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. J Sport Health Sci. 2019
5. How to boost your immune system – Harvard Health. Harvard Health. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system.
Published 2020. Accessed December 16, 2020.
6. de Heredia FP, Gómez-Martínez S, Marcos A. Obesity, inflammation and the immune system. Proc Nutr Soc. 2012 May;
7. Kohut ML, Arntson BA, Lee W, Rozeboom K, Yoon KJ, Cunnick JE, McElhaney J. Moderate exercise improves antibody response to influenza immunization in older
adults. Vaccine. 2004 Jun 2
8. 5 Ways Exercise Boosts Your Immune System. Dr. Juan Jose Reyes, MD iHerb.com