Did you know there are specific scientific studies devoted to exercise and its impact on the body’s immune system? It’s called exercise immunology and it’s been coming up with some striking findings.
You don’t have to be a loyal gym addict to receive the benefits of exercise. Workout immunology has actually uncovered some amazing connections between training and the immune system. Not only do the investigations back up what we already know (that exercise can make you feel amazing) but it’s also shown that a workout is essential for your overall health, including your immune cells. Some of the conclusions in this area of study likewise show us new details that you might find unexpected.
How does exercise help your immune system?
Exercise, sunlight and fresh air not only elevate your mood and get the blood pumping, but they also maintain the healthy function of the body immune system. One such study discovered that working out helps the immune system to find and destroy viruses and germs. The longer-term benefits of regular exercise consist of reducing the changes that normally take place to the immune system as the body ages, helping to reduce the likelihood of developing infections.
Workouts and gut health
When it comes to avoiding infection we do not really think about your gut health. But it’s estimated that around 70% of the body’s immune system remains in the gut. What does exercise have to do with this? Research shows that those with higher levels of physical fitness likewise tend to have a broader variety of healthy bacteria in their guts, no matter what their diets consist of. Workouts can also increase the quantities of healthy bacteria that produce a substance called butyrate. This is a sign of both total health and wellbeing as well as a healthy gut.
Building up your immunity with exercise
When it comes to improving your immune health, your training objective should be to move at a moderate intensity for as much as an hour at a time for a minimum of three times a week. However, you do need to take it easy and allow yourself sufficient rest if you feel like you’re overdoing it. Moderate-intensity workouts of no more than 60 minutes increases ‘immunosurveillance’. Immunosurveillance is a term used to describe the processes by which cells of the immune system look for and recognise foreign pathogens, such as bacteria and viruses.
Another reason that your immune system activity rises during and after workout sessions is the prevention of stress hormones like cortisol from reaching high levels in the bloodstream. When your cortisol levels are higher, your immune system function reduces. To enjoy these advantages, it’s suggested that you exercise for less than an hour at a time.
How to begin
It’s essential to keep in mind that working out is an individual thing, so your primary focus should be to train to your present ability. If you’ve slowed things down since being in lockdown or stayed indoors a little longer during the colder months, you may need to start gradually. Make it your goal to simply move your body every day. Whether it’s a 10-minute walk down the street or going for a swim at the beach, getting started is what’s important.
Don’t overdo it
If you love to work out but you’re experiencing decreased energy levels or a struggling immune system, think about these questions:
- Do you feel exhausted after a workout and find it difficult to heal?
- Are you doing several hours of intense exercise every day?
- Do you ‘forget’ to have at least one day of rest (this can be active rest such as stretching or a short walk)?
- Do you have a lot of stress in other areas of your life such as work, family, or relationships?
If you responded yes to any of these, you could be overloading yourself. Over-exercising and not getting adequate rest stops your body from being able to recuperate properly.
If you’re new to a particular workout or haven’t worked out in a while, it’s best to check in with your GP and get the all-clear first. From there, take it slowly to prevent injuries to muscles that might not be used to the new exercises.
Working out for better immune health includes a degree of mindfulness and respect for what your body requires or is undergoing each day. Start by picking an exercise or leisure activity you love and take it from there.