Over the past few decades, various scientific studies have confirmed the wide range of human health benefits associated with regular physical activity. Movement has also been shown to have a significant effect on the immune system.
Scientists have found that excessive physical activity, such as marathons, depletes the body and immune system, while moderate physical activity can stimulate the immune system.
What is physical activity?
Very often people use the term “physical activity” interchangeably with the term “exercise,” but it is helpful to know the difference between the two. Physical activity can be defined as movement of the body through motor activities, while exercise is repetitive physical activity.
One determinant of the relationship between activity and immunity is intensity of exertion. Generally, intensity can be divided into 3 categories – mild, moderate and high, depending on energy expenditure.
Physical Activity and Immunity
The most important factors to consider when determining the effects of physical activity on the immune system are intensity, duration, regularity, and the type of activity itself.
To boost your health, you can use steroids from Adamlabs https://itsteroids.it/adamlabs.html. You will feel different, healthy and strong
Can excessive physical activity lower immunity?
Although regular moderate-intensity exercise can improve immune function, high-intensity exercise does not improve immunity. On the contrary, they suppress immune system function.
Regular, prolonged, very high-intensity exercise increases neutrophil and eosinophil counts, which are affected by changes in blood plasma volume as the body consumes a large resource of energy. Periods of such exercise are also followed by a period of decreased NK cell (natural killer) counts, which is thought to partially increase the body’s susceptibility to infections.
In addition, regular high-intensity exercise is associated with a weak immune response due to increased release of anti-inflammatory cytokines and suppression of immune cells, resulting in an increased risk of infections.
On the other hand, various studies show that regular moderate-intensity physical activity can have positive effects on immune system function because exercise can increase natural cytotoxicity and proliferation of T-lymphocytes, decrease the production of stressed antibodies in the body, and increase T-cell, B-cell and immunoglobulin numbers.
Another study shows how regular exercise regulates so-called T helper cells, which support T-cell immunity, helping to reduce the risk of infections and autoimmune diseases in older people. Regular, moderate-intensity endurance exercise increases immune cell proliferation.
Another benefit of physical activity is that it helps the body eliminate bacteria from the lungs and respiratory tract, which reduces the risk of a cold or flu. Because exercise improves circulation, it can lead to better movement of antibodies and white blood cells, which are the army that attacks viruses and pathogens.
It has been found that regular physical activity and exercise can reduce immune aging, and that an active lifestyle is beneficial rather than detrimental to immune function.
In conclusion, exercise can have both positive and negative effects on the immune system, depending on how it is performed.
Some practical tips
- Exercise regularly, at least 3 times a week. Consistency is the key to success.
- Exercise for at least 20-30 minutes for the workout to have a tangible effect.
- Strike a balance between the following three things – intensity, regularity, and duration. The lower the intensity, the more often and longer you can work out; the higher the intensity, the shorter and less frequent.
- Train efficiently and fully recover your body. Stay focused during your workout and don’t waste time with unnecessary conversations. Give yourself enough time to rest between workouts and sleep at least 7 hours each night to restore your body.