5 ways exercise can strengthen your immune system

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By Juan Jose Reyes M.D.

In this article:

The health effects of exercise have been proven for a long time. We all know that physical activity can help maintain a healthy weight and help fight mood swings. But exercise can also have noticeable positive effects on health and the immune system.

Health professionals often recommend exercising regularly to maintain good health. You should also eat a balanced diet that includes proteins, fruits, vegetables and cereals, and – on the recommendation of a doctor – take multivitamins and nutritional supplements

A healthy lifestyle that includes exercise can positively impact immunity in several ways. In this article, we’ll talk about five ways exercise can support our immune system and overall health.

The role of the immune system

In simple terms, a strong immune system is better at protecting the body from infections.

The immune system is a complex network of cells and organs that help our bodies fight disease. Immunity recognizes harmful agents such as bacteria or viruses, chemicals or toxins, and sometimes even our own cells, which can be dangerous or damage the body. The immune system responds to these harmful antigens by protecting itself. This reaction is called an immune response.

When the body responds with an ineffective or weak immune response, problems such as infections or diseases arise. Therefore, it is very important to maintain a healthy immune system. Vitamin C Is a natural immune-boosting agent found in leafy greens, citrus fruits such as oranges and grapefruits, and various nutritional supplements.

‌‌‌‌How much do you need to exercise?

According to a study published in the Journal of Sport and Health Science, exercise has a positive effect on immune health at moderate levels of exercise. Some studies have noted a temporary negative effect on the immune system of exhausting, prolonged, high-intensity physical activity, such as a marathon run.

General guidelines for exercise, also known as physical activity guidelines, state that healthy adults should include moderate-intensity aerobic activity and / or high-intensity aerobic activity in their weekly schedule. In addition, the activity required to maintain or increase muscle strength and endurance is very important to achieve even greater positive effects. Turning on multivitamin for physical activity in your diet can help you achieve greater benefits from regular exercise.

Keep in mind that exercise levels can vary from person to person. The type of exercise performed can also differ depending on the person and their lifestyle. Hence, you should consult your doctor before starting physical activity.

‌‌‌‌5 Ways Exercise Can Strengthen Your Immune System

1. Slowing down the effect of aging on immunity

The effect of exercise on the immune system will peak as the body ages. Several studies show that exercise markedly reduces the negative effects of aging on immunity.

The aging process has a very strong effect on the human body. One of the effects of aging is a weakening or imbalance of the immune system – the so-called “aging” of the immune system. This is a natural process, but you can fight it or try to postpone it by changing your lifestyle. Collagen supplements can help protect your joints and improve skin health while you strengthen your immune system through exercise.

Evidence from recent research suggests that regular exercise can help regulate the immune system and postpone aging. Another effect of aging, the progressive growth of pro-inflammatory conditions (also known as “inflammation-aging”), can cause disease.

A study published in Ageing Research Reviews found that regular exercise has a positive effect on immune system effector cells such as T cells, neutrophils, and natural killer cells. It revealed a quantitative growth and increased activity of these cells, as well as a decrease in the number of old and less active T cells. Black cumin has also been shown to be an effective natural killer cell (NK) cell supplement that, when combined with regular and habitual exercise, helps regulate the immune system and may slow the aging of the immune system.

2. Supporting blood circulation and enhancing immune surveillance

Moderate aerobic activity supports heart health and improves circulation. Increased blood circulation mobilizes important elements of the immune system such as T cells, cytokines, neutrophils, etc.

High mobilization of these cells leads to improved immune surveillance. Improved immune surveillance means the body will be better able to monitor and fight infections. In other words, exercise improves antioxidant and anti-inflammatory defenses.

This immune-boosting effect of exercise has many benefits, including increased levels of lymphocytes, T cells, and natural killer cells in the blood. These effector cells get from the blood into the tissues and look for cells infected with viruses or bacteria, or cells with structural disorders.

Like a healthy diet, exercise can support overall health and, as a result, healthy immunity. The effect of exercise is not limited to this, as it can improve blood circulation by allowing cells of the immune system to move freely and efficiently within the body. Niacinalso known as vitamin B-3, can support circulatory health by optimizing and balancing blood flow throughout your entire body

3. Regular physical activity has an overall positive effect

Published in 2019 in the Journal of Sports and Health Sciences, an article describes new evidence that regular, moderate-intensity physical activity has a general anti-inflammatory effect. This effect is achieved through several different mechanisms, including improved control of inflammatory signals, the release of certain proteins such as myokines and interleukins, and oxygen enrichment.

The author of this study notes that this effect can be even more pronounced when combined with simultaneous weight loss. The article also mentions that obesity and a number of chronic diseases are accompanied by the constant presence of mild inflammation, oxidative stress and …

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