Last updated on July 23rd, 2022
Our immune system protects the body to stay away from numerous diseases. Fitness experts often link working out with our immune system and suggest exercise to increase immunity. As believed, the more you exercise, the more strength you gather to fight against diseases!
But, is it true?
The researchers of the 1980s and 90s inferred that a tightened workout schedule is the reason for lower immune strength which again increases the chance of opportunistic infection.
But the recent research has deduced that exercise has been helpful in the process of boosting immune functionality and resisting medical conditions.
To reach an understanding, continue reading the article to find out the true impact of workouts on our bodies.
How Precisely Exercise Dominates Our Immunity
Working out is a way to enrich our immune function, but it is not the sole route to achieving perfect immunity. The process of exercising includes walking, running, cycling, freehand exercises, and many others.
Once you are in the motion of working out, the brain senses it as psychological stress.
As a result of which the WBCs (white blood cells) begin to flow into the bloodstream. They start coming out in much more numbers than normal.
As verified by exercise immunology researcher David Nieman “White Blood Cells are very powerful and specialized immune cells that behave like the Military Army Ranger”.
These cells after your workout get over and reduce in the bloodstream which was initially considered to be immunosuppression.
But the latest lab test showed that they move to those areas of the body where it is needed the most or to any infectious body part if found and perform immunosurveillance [Source].
It lasts for 3 hours after the end of each period of exercise. So, the total process will repeat itself only if the working out session is continued regularly.
It is reported that people who continue to work out tend to fall less sick than others.
To sum up, exercising may activate the immune system and save you from the invasion of germs to too much extent but it is not that you can never fall sick if you are working regularly.
Is It Possible to Boost the Immune System by Working Out?
Exercise increases the blood flow and activates immune cells
Moderate to vigorous exercise that runs for an hour activates the immune cells which scatter throughout the body. These cells are likely to destroy the power of viruses, bacteria, and other microorganisms which cause illnesses.
As exercise is responsible for the contraction of muscles and increase of blood and lymph flow. The immune cells start to travel around the body in large numbers and multiple times.
Also, exercise promotes some highly specialized and unique cells like the T cells that kill the pathogens. And thus it tries to make your body fit under all circumstances.
Regular exercise curtails inflammation and promotes immunity
A study by Nieman and team – “British Journal of Sports Medicine”, tells us that those who regularly did aerobic exercises consecutively for 5 days a week (for 12 weeks) have decreased the number of upper respiratory tract disorders by more than 40% .
Additionally, working out daily has a good effect on inflamed bodies. As suggested by Nieman “When immune cells try to fight inflammation, your immune system also comes under a chronically inflamed state.”, which reduces the function of the cells to fight diseases.
Don’t Overdo It
Though researchers have suggested exercise to increase immunity, yet one important aspect of working out is that you should never overdo it. As it crosses the threshold of acuteness. Pushing too hard can create a negative impact on your body.
Your body may sense it as a shock, and the immune system may not accept this sudden stress and may start to dysfunctional. To keep your health at top-notch, it is advised not to continue the high-intensity workout for more than an hour.
Exercise to Increase Immunity, and Covid-19
In the current pandemic situation that invited a new disease named ‘Covid-19’, moderate exercising has become a must to face the nutritionally disputed environment. Moderate exercising promotes body immunity and respiratory function.
To boost immunity, every individual needs to maintain a healthy physique, a good sleep, and be high on nutrition. Although there is no classified research that justifies a direct relationship between Covid-19 with exercise.
But it is important to stay protected with a good immune response to deal with the disease.
Moreover, exercising has a good response to depressive symptoms. This is beneficial for one and all to remain active in this isolated period.
How to Stimulate the Immune System by Working out
7 Immunity Boosting Exercises
If you want to become active in your daily routine and maintain a healthy immune system, working out is the only key to success.
Enjoy your workouts and treat them as a prayer for your body!
Wondering, which is the best exercise for the immune system? Here are a few best easy exercises that will help you be fit for the world.
1. Walking: the easiest exercise to increase immunity
The easiest and most flexible exercise to include in your routine is walking. A 30 minutes walk around the park, on the terrace, or any other suitable place is good to keep you going.
Choose to walk to work rather than depending on any conveyance or walk to your coaching class without taking the help of an automobile.
You can choose a destination from your home, walk towards that end for 15 minutes and then return.
You can also incorporate jogging into your routine. If you don’t have time, consider buying a treadmill.
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2. Cycling: a low-impact workout
Cycles being a sleek choice happen to move between the traffic and save time. Also, it is a good option for any age group.
Cycling can ideally be suited to be a part of your workout schedule. It gives you a smooth and favourable experience on today’s jammed-up roads.
You can take up your friends together, each on their cycle, exercising and building up immunity together along with having fun.
Also, buying a stationary cycle for home is a good idea. Don’t worry, they come at very affordable prices.
3. Dancing: very energetic & entertaining
Yes, it is considered to be a co-curricular activity in schools and colleges and also taken up as a profession. But, dancing also serves to be a method to stay healthy.
You will find various online videos, just follow them and groove. Dancing will reduce your inflammation and thus increase your immune power.
Start to tap your toe which will be of definite fun and at the same time work out.
4. Outdoor Games: not a bad idea to boost the immune system
Games are not just mere playthings if they are played outside the four walls of the house.
You can team up with your pals, head up to the nearest fields and play games like football, cricket, hockey, etc.
In this process, you can enjoy hand in hand with losing weight and gaining the immune power to fight all odds.
5. Swimming: increase immunity along with learning a skill
Be it a holiday or an everyday chore, swimming is preferable for all. It includes physical activity which helps our body combat diseases by improving our endurance capability.
It can be done throughout the year as it involves fun and entertainment. Join in with your friends to find more pleasure while putting on the exercise.
6. Playing with children: beautiful mental exercise to increase immunity
Kids are always excited to play and run with their parents or elders. They prefer to engage in some activity rather than sitting idle.
So, you can entertain your small ones and also be active at the same time if you play with them. You can easily take advantage of their playtime and get your exercises done effortlessly.
The playtime must include games that are based on running like hiding and seek. In this manner, dancing can be the best exercise to increase immunity.
7. Functional Exercises: a promising way to improve immunity
Leaving aside the gym, you can simply set up your home as a gym: a perfect place to exercise and boost immunity.
Running on the spot, jumping on the spot, rotating the hands clockwise and anti-clockwise direction, touching your nose to the knees, push-ups, and many other exercises can enhance your strength.
Functional exercises are the best and most promising way to stay in shape.
Helpful articles related to workouts:
How to Incorporate Exercises into Your Schedule
1. Don’t cut back on your old healthy habits
Exercise is an add-on to your daily habits, but that does not mean you will not continue with your other healthy habits like maintaining a proper diet or taking vitamin pills.
Exercising doesn’t mean you can eat anything that is served on your dining table. Read the fitness myths to get the right facts.
2. Don’t be too aggressive
There is nothing to worry about if you go under vigorous training one day. It won’t affect your immune system. But, it is advised not to work out on days when your health is not up to the mark. It will harm your body.
Give proper rest to your body to get well soon and be back to your normal routine. Being fat can also be one of the reasons for your low immune system.
Therefore, losing weight is important to get back on track with good health.
3. Clear your mind of stress
Also, to exercise optimally with the highest strength, exercise should be accompanied by a tight sound sleep of 8 hours each day. Reducing stress is equally necessary for maintaining good and active health.
Start training yourself effectively and smartly. Being sensible and reasonable while exercising will help you stay strong with a good immune system for a longer period.
The Bottom Line: Exercise to Increase Immunity
Regular Exercise in a shorter run promotes your body’s immune system and enables it to fight pathogens.
And if you keep exercising for the rest of your life, you can prevent the ill effects of ageing on your immune system, keeping your health sound for many years to come.
So, keep exercising, increase immunity, rejuvenate your body, and live longer! 🙂
DISCLAIMER: All suggested tips and suggestions are based on expert advice, research and my personal experience. The content in this article is meant for spreading awareness and not intended as a substitute for professional medical advice or treatment. It’s always better to seek the advice of your physician, fitness trainer or another qualified health care provider with any question you may have regarding health and fitness advice.