Regular exercise is one of the best ways to strengthen your immune system and help keep you healthy..
It is one of the most effective and science backed ways to keep your immune system strong and ward off illness, which is especially important now as we head into cold and flu (and now covid) season.
A 2019 review in the Journal of Sport and Health Science found that moderate exercise can boost your immune system’s defense activity and metabolic health and that it “mobilizes pathogen- and inflammation-fighting immune cells throughout the body and helps slow the effects of aging on immune strength.”
“Physical activity can also flush bacteria out of lungs and airways and causes changes in antibodies or white blood cells to help fight infections,” explains Dr. Purvi Parikh, a New York City-based allergist-immunologist affiliated with NYU Lagone Health.”
Here are 5 ‘need to follow” science supported strategies from experts, to strengthen your immune system through exercise.
1.Focus on consistency.
Regular exercise is most important when it comes to immune system health. The Department of Health and Human Services recommends adults do 150 minutes per week of moderate exercise or 75 minutes per week of high intensity exercise.
2. Don’t be afraid of intensity.
In the past Immunologists worried that high intensity exercise could cause a “dip” in immunity but recent research concludes this is not the case, so don’t limit your exercise choices.
3. Recovery is important.
“The research shows that illness related to high intensity exercise is typically related to inadequate recovery”.
4. Do both Cardio and Strength Training.
Strength training has been shown to affect the body’s immunity on a cellular level. Both types of exercise should be incorporated into your weekly routine.
5. Get outside.
“Being outside increases the body’s levels of immune-system-supporting vitamin D. Plus, taking your exercise outdoors may strengthen the immune system by activating the body’s parasympathetic “rest and digest” system, according to 2015 research published in Frontiers in Psychology.
Moving your body properly can not only strengthen your immune system but it is also very important for the health of your brain and nervous system. Combining your chiropractic adjustments with the right type of exercise (specific for you) can lead to amazing results. Please feel free to speak to us about how we can combine chiropractic adjustments and exercise for your best health possible.