Boosting Your Immune System Through Exercise:
Insights from Research As personal trainers, we are passionate about helping our clients achieve their fitness goals. But beyond aesthetics and strength gains, there’s another critical aspect of health that exercise significantly impacts: our immune system. Let’s delve into the fascinating world of exercise immunology and explore how physical activity can bolster our defences against illness.
The Immune System and Exercise: A Dynamic Relationship
Dr. David C. Nieman, a pioneer in exercise and nutrition immunology, has shed light on the intricate connection between exercise and our immune response. His groundbreaking research has revealed several key insights.
Moderate Exercise Lowers Infection Rates:
Regular moderate exercise has a profound effect on our immune system. It reduces the incidence of upper respiratory tract infections (URIs) like the common cold. During each bout of moderate exercise, our immune system experiences positive changes. Enhanced recirculation of immune cells—such as immunoglobulins, neutrophils, and natural killer cells—persists for up to three hours after exercise.
T Cells: The Unsung Heroes:
T cells, specifically regulatory T cells (Tregs), play a crucial role. These inflammation-countering warriors emerge during muscle inflammation caused by exertion. Tregs enhance muscle energy utilisation, improve endurance, and contribute to overall exercise performance. Beyond autoimmune diseases, Tregs now emerge as key players in our immune responses during exercise.
Exercise-Induced Inflammation and Health Benefits:
Exercise temporarily damages muscles, triggering an inflammatory response. But this inflammation isn’t harmful; it’s part of the healing process. Understanding the molecular underpinnings of exercise is essential. Protecting against cardiovascular disease, reducing diabetes risk, and shielding against dementia are just a few of exercise’s well-established benefits. Unravelling the immunological cascade within the muscle itself provides valuable insights into exercise’s anti-inflammatory effects.
Practical Strategies for a Stronger Immune System
Consistency Matters Most:
As explained by Dr. Nieman, think of the lasting immune effect of exercise like this: Say we have a housekeeper come over to clean our home for 45 minutes most days of the week. The house will look a lot better on that first day than if someone never came. But the more frequently the housekeeper returns, the better and cleaner the house will look. “Exercise really is a housekeeping activity, where it helps the immune system patrol the body and detect and evade bacteria and viruses,” said Dr. Nieman. We can’t train one day here and there and expect to have an illness-clearing immune system. Aim for a consistent routine to reap immune benefits. This applies even as we age.
Get Stronger:
Strength train. Lift heavy and often. When you get stronger, you increase your muscle mass (granted if you eat the right way to support the growth). With more muscles, your body has a greater pool of amino acids to signal effective immune response.
Nutrition Matters Too:
Combine exercise with a balanced diet rich in nutrients. Flavonoids help attenuate exercise-induced inflammation. Fill your plate with mostly wholefood. Last but not least, strike a balanced macronutrients ratio that works for your goal.
Hydrate adequately to support immune function.
Listen to Your Body:
Pay attention to how your body responds to training. Overtraining can weaken immunity. Rest and recovery are essential for maintaining a robust immune system.
Conclusion: Exercise as Immune Medicine
Dr. Nieman’s research underscores exercise’s multifaceted impact on our health. It’s not just about burning calories or building muscle; it’s about fortifying our immune defences. So, lace up, hit the gym, and know that every training is an investment in your immune well-being.
The message is clear: exercise isn’t just about looking good; it’s about feeling good and staying healthy from the inside out.