Exercise can give your immune system a leg up
DESPITE ALMOST DAILY scientific advances, researchers have yet to find a cure for the common cold or flu.
Fortunately, there’s a sensible, relatively easy way to boost your immune system and stay healthier: exercise.
“Researchers have established a link between moderate, regular exercise and a strong immune system,” says Jessica Matthews, continuing education coordinator for the American Council on Exercise (ACE) and an ACE-certified personal trainer.
Get Your Immune Cells Moving
According to Matthews, moderate, regular exercise increases the production of immune cells. During moderate exercise, these immune cells circulate throughout the body more quickly, giving them more power to kill bacteria and viruses.
She emphasizes that the word “regular” is key when it comes to getting the biggest immune-boosting bang for your buck. “Research has shown that the immune system will return to its normal functioning level a few hours after the exercise has been completed,” Matthews explains.
But exercising on a regular basis can have a cumulative effect and generate a long-term immune response, says David Nieman, Dr.P.H., a professor at Appalachian State University in North Carolina. His research demonstrated that people who walked at a moderate pace for 40 minutes a day had half as many sick days because of colds or sore throats than people who were sedentary.
Keep Yourself Active
To strengthen your immune system, Matthews recommends 30 minutes of exercise at least five days a week. Walking, cycling, taking a fitness class or using an elliptical machine at the gym are all good options.
If you find it tough to clear 30 minutes for exercise, it’s okay to break it up into three 10-minute sessions. Walk up and down the stairs at the office or ride a bike to the corner store instead of driving. Or take a walk with your family, friends or dog—a great way to multitask.
Show Your Body Some Love
All exercise is a good stress-reducer, but activities like Pilates or yoga have some added advantages.
“A lot of people gravitate toward mind-body disciplines like these for their psychological benefits,” Matthews explains. “And I believe that you need to balance physical exertion with something that gives back to your body.”
For that reason, massage therapy may be a great addition to a well-rounded exercise program, she adds. Massage therapy not only aids in muscle recovery after exercise but can also improve immunity and promote a relaxation response.
“Because stress can have a negative impact on the immune system,” Matthews says, “the stress-relieving benefits of massage may assist in boosting immunity.”
Don’t Go to Extremes
As good as exercise is for you, too much of it may actually be bad for your immune system. Matthews says there’s evidence that more than 90 minutes of high-intensity endurance exercise can suppress the immune system. If you’re training for a marathon or endurance event, balance your workouts by eating right, getting plenty of rest and giving your body a chance to recover between sessions.
But sticking to a regular routine of moderate physical activity is your best bet if you want to power up your immune system. You just might be able to give cold and flu bugs the one-two punch that will knock them right out of your system—and help you stay healthy all season long.—By Amy Lynn Smith