Exercise and immunity
Battling another cough or cold? Feeling tired all the time? You may feel better if you take a daily walk or follow a simple exercise routine a few times a week.
Exercise helps decrease your chances of developing heart disease. It also keeps your bones healthy and strong.
We do not know exactly if or how exercise increases your immunity to certain illnesses. There are several theories. However, none of these theories have been proven. Some of these theories are:
- Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness.
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Exercise causes changes in
antibodies
and white blood cells (WBC). WBCs are the body's immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before. However, no one knows whether these changes help prevent infections.
Antibodies
An antibody is a protein produced by the body's immune system when it detects harmful substances, called antigens. Examples of antigens include micr...
Image - The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better. (This is similar to what happens when you have a fever.)
- Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness.
Exercise is good for you, but, you should not overdo it. People who already exercise should not exercise more just to increase their immunity. Heavy, long-term exercise (such as marathon running and intense gym training) could actually cause harm.
Studies have shown that people who follow a moderately energetic lifestyle, benefit most from starting (and sticking to) an exercise program. A moderate program can consist of:
- Bicycling with your children a few times a week
- Taking daily 20 to 30 minute walks
- Going to the gym every other day
- Playing golf regularly
Exercise makes you feel healthier and more energetic. It can help you feel better about yourself. So go ahead, take that aerobics class or go for that walk. You will feel better and healthier for it.
There is no strong evidence to prove that taking immune supplements along with exercising lowers the chance of illness or infections.
References
Abalos KC, Petri WA. Infectious Disease and Sports. In: Miller MD, Thompson SR eds. DeLee & Drez's Orthopaedic Sports Medicine . 4th ed. Philadelphia, PA: Elsevier Saunders;2015:chap 20.
Asplund CA, Best TM. Exercise physiology. In: Miller MD, Thompson SR eds. DeLee & Drez's Orthopaedic Sports Medicine . 4th ed. Philadelphia, PA: Elsevier Saunders;2015:chap 7.
Eunice Kennedy Shriver National Institute of Child Health and Human Development. How does physical activity help build healthy bones? Updated May 6, 2014. www.nichd.nih.gov/health/topics/bonehealth/conditioninfo/Pages/activity.aspx . Accessed March 22, 2016.
Lanfranco F, Ghigo E, Strasburger CJ. Hormones and Athletic Performance. In: Melmed S, Polonsky KS, Larsen PR, Kronenberg HM eds. Williams Textbook of Endocrinology . 13th ed. Philadelphia, PA: Elsevier;2016:chap 26.
Walsh NP, Gleeson M, Shephard RJ, et al. Position statement. Part one: immune function and exercise. Exerc Immunol Rev . 2011;17:6-63. PMID: 21446342 www.ncbi.nlm.nih.gov/pubmed/21446352 .
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Yoga - illustration
Yoga is a mind-body exercise which combines stretching and controlled breathing to achieve relaxation and a stabilized mood.
Yoga
illustration
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Benefit of regular exercise - illustration
Physical activity contributes to health by reducing the heart rate, decreasing the risk for cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Physical activity also helps the body use calories more efficiently, thereby helping in weight loss and maintenance. It can also increase basal metabolic rate, reduces appetite, and helps in the reduction of body fat.
Benefit of regular exercise
illustration
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Exercise 30 minutes a day - illustration
You get the most benefit from exercise if you do it for at least 30 minutes a day for 5 to 6 days a week. But you do not have to do 30 minutes in a row. Studies suggest that you get the same benefits if you work out for 10 minutes 3 times a day as you do during a longer session.
Exercise 30 minutes a day
illustration
-
Yoga - illustration
Yoga is a mind-body exercise which combines stretching and controlled breathing to achieve relaxation and a stabilized mood.
Yoga
illustration
-
Benefit of regular exercise - illustration
Physical activity contributes to health by reducing the heart rate, decreasing the risk for cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Physical activity also helps the body use calories more efficiently, thereby helping in weight loss and maintenance. It can also increase basal metabolic rate, reduces appetite, and helps in the reduction of body fat.
Benefit of regular exercise
illustration
-
Exercise 30 minutes a day - illustration
You get the most benefit from exercise if you do it for at least 30 minutes a day for 5 to 6 days a week. But you do not have to do 30 minutes in a row. Studies suggest that you get the same benefits if you work out for 10 minutes 3 times a day as you do during a longer session.
Exercise 30 minutes a day
illustration
Review Date: 1/10/2016
Reviewed By: Linda J. Vorvick, MD, Medical Director and Director of Didactic Curriculum, MEDEX Northwest Division of Physician Assistant Studies, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Isla Ogilvie, PhD, and the A.D.A.M. Editorial team.