Exercise is good for us. We all know this—especially from a weight/heart/mental health standpoint. However, did you know that exercise can also help boost your immunity? Yup, that is right. Exercise could help you not get the sniffles as much. Here is how.
For starts exercise helps to mobilize pathogen and inflammation fighting cells throughout the body according to a 2019 study published in the Journal of Sport and Health Science. Ultimately, this mobilization helps your body to slow the effects of aging on your immune system.
It is also worth noting that exercise can help to flush out bacteria from your lungs and can cause positive changes in antibodies/white blood cells to help fight infections. By decreasing inflammation levels in your body, exercise can decrease the severity of chronic health conditions.
If we have sold you on starting an exercise routine that will boost your immune system you are in luck because we have a few ideas on how to get started.
How to Boost your Immunity through Exercise
Be consistent. The more regular your exercise routine is, the more immune system benefits you reap. This is because every time you exercise you are building off the last time you did it. It’s a summation—the more consistently you do it, the more your efforts build off each other.
Intensity is good. Research shows that the feared “dip” in immunity from intense excise is merely a myth. Running, cycling and rowing are all great options to up the intensity of your workouts and boost your immunity
Just don’t forget that recovery is good too. When you don’t take the time to let your body rest after an intense workout you do lower your immunity. The more intense your workout is, the more intense your recovery time needs to be so you don’t over-stress your system. Make sure you are getting enough sleep, do relaxing activities such as reading, eating healthy, drinking lots of water and stretching your muscles.
Make sure you train for strength as well. That doesn’t mean you can’t have a favorite that you go to between cardio or strength training, but it is important to get a mix of both. Maintaining a healthy level of muscle is important to strengthening your immunity.
Find ways to get moving outside when possible. Obviously exercise inside is better than no exercise at all, but there may be added benefits to taking those workouts outside if you can. Being outside helps to increase your vitamin D levels—an important component of immunity health. Even a simple walk or jog around your neighborhood can result in positive health benefits for your immune system.
So, what are you waiting for? Get out there and get to exercising today!