Improves Immune System Through Physical Exertion?
Playing sports or pumping iron since gym class hasn't just been about looking buff or avoiding the coach's wrath. As it turns out, physical activity packs a potent punch for your health in numerous ways. Here are a few reasons why you should lace up those sneakers and hit the road.
First and foremost, exercise supports a better night's rest and reduces the risk of countless diseases. But what you may not know is that regular exercise also boosts your immune system to better ward off germs and, more importantly, make vaccines even more effective.
To understand how exercise strengthens your immune system, let's dive into an immunology lesson.
Your immune system keeps the bad guys out with a two-pronged approach: innate and adaptive immunity. The innate immune system responds to invading pathogens quickly, while the adaptive immune system develops specific responses tailored to the invader.
With exercise, your body releases a cocktail of cytokines and chemokines - akin to the horns blaring on a battlefield. This well-timed call to arms prepares your immune system to act faster and more effectively in response to infections. Plus, exercise helps ensure your immune system activates just the right amount of response, which is crucial for avoiding overreactive responses that can lead to inflammation.
When it comes to COVID-19, that inflammatory response can result in fluid buildup in your lungs, tissue damage, and more. Recent research indicates that those who are physically active face a lower risk of serious inflammatory responses to the virus.
But, that's not all. Exercise also helps make vaccines more effective. Vaccines trigger an antibody response like an infection would, but without making you sick. The strength of your antibody response depends on several factors, including your genetics, age, diet, and exercise. In general, a healthier lifestyle, including regular exercise, results in a more robust antibody response post-vaccination.
While you don't need to break any records to see benefits, aim for the standard recommendations of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Both aerobic and resistance training can support your immune system, so listen to your body and go at your own pace.
However, remember that too much of a good thing can be detrimental. Overexertion can increase your risk of infections, so make sure to balance your workout routine with adequate rest to avoid overtraining.
Enjoy your sweat sessions confidently knowing that every step, every lift, and every lap strengthens your immune system and prepares your body for the battles ahead.
Engaging in regular exercise, as part of a health-and-wellness routine, not only enhances physical fitness but also significantly contributes to mental health. Moreover, consistent workouts can boost your immune system's capacity to fight off a variety of diseases and make vaccines more effective by stimulating the production of essential immune system messengers called cytokines and chemokines.
