You probably know that our immune system is responsible for protecting us against various microorganisms that can cause diseases. When it fails to do so, we get sick. But how can we prevent that? The answer is rather simple and logical – by improving our immune system! How to do that? Various factors influence our first line of defense. But let’s take one step at a time and focus on how to boost your immune system with exercise.
How can we strengthen our immunity?
General guidelines for healthy living are the ones that will lead you to an improved immune system as well. Here are some pieces of advice to follow:
- Eat more fresh fruits and vegetables.
- Avoid alcohol or consume it moderately and occasionally.
- Eat food that is rich in proteins – meat, fish.
- Don’t consume heavily processed food and don’t overeat – yes, we know this is easier said than done, especially during winter, but you should check out some of our tips for staying healthy during holidays.
- Sleep at least 6-8 hours a day.
- Take care of your hygiene, especially when it comes to food preparation and eating.
- Move – boost your immune system with exercise.
- Try to maintain a healthy weight.
What happens to your body when you work out?
Regular exercise is not only crucial for maintaining healthy body weight. It also lowers blood pressure and improves cardiovascular health. Having a workout routine will protect you from various diseases and infections.
When we do exercise, our blood circulates faster. It’s proven that exercise causes change in antibodies and white blood cells. Those cells are known as the body’s immune system cells. They are responsible for fighting diseases. Since blood circulation drives them faster throughout the entire organism, they can detect illnesses earlier.
Also, during a workout and right after it, your body temperature is slightly higher than usual. That may prevent bacteria from growing. Do you see how you can boost your immune system with exercise?
How much exercise is enough to boost your immune system?
All of us are prone to making excuses for something that we don’t feel like doing at the moment. That is why we are quick to say that we cannot find time for working out, or that gym membership is too expensive. You probably don’t even have the right equipment or clothes and shoes for doing exercise, do you? But those are all excuses! People who work out regularly know that, and now is the time for you to realize that too.
If you knew that being physically active only twenty minutes a day is enough to boost your immune system, would you make exercise your daily habit? We are pretty sure you would. Well, it is true! You do not have to sweat for hours each day to be healthy. Scientists have proven that twenty minutes is all it takes. And, they are talking about moderate exercising.
Exercise can help alleviate stress
Along with all the positive effects that exercise has on our physical health, it can also improve our mental state. When stress hormones are released, they affect our entire body, making us feel weak and vulnerable.
Unfortunately, it is almost impossible to avoid stress at work and in many situations during our everyday lives. The negative energy that we absorb has to be released somewhere, and working out is the best time for it. Our blood will circulate faster, and the level of stress hormones will decrease. That is why we feel so great and energetic after a good workout!
Don’t overdo it!
Doing exercise is does wonders for you, but you shouldn’t cross the line. Too much of it can lead to exhaustion, and that is not good for your immune system. If your goal is to boost your immune system with exercise, some 20 minutes a day will be just fine, just like we mentioned. That doesn’t have to mean going to the gym every day to work out. Even the slightest changes to your everyday habits might be enough. For instance:
- You can get off the bus a stop or two earlier than you would usually, and that’s your twenty minutes of daily exercise!
- Try cycling to work instead of driving whenever the weather is beautiful – not only will you boost your immune system with exercise, but you will shape up too. Plus, you will save on gas.
- Take the stairs instead of an elevator wherever you can.
- Buy more comfortable clothes and shoes that will stimulate you to be more physically active.
- Enroll in yoga or some other light exercise classes – the healthiest cities in America earned their title for providing their citizens with abundant options for precisely this type of recreation!
On the other hand, if you are aiming to lose some significant weight or to reshape your entire body, you should consult the professionals. As mentioned before, too much exercise won’t do you any good, and it can cause you some serious injuries. Seek people who can help you achieve your goals while staying healthy and safe.
Why is it important not to give up?
The modern way of living doesn’t leave us with enough time to take care of ourselves. But, we must set our priorities and make healthier choices whenever we can. According to many reports, even though it seems like younger generations are more aware of their health and wellness, it is still not enough. Many health conditions affecting Millennials prove it. Now that you know how to boost your immune system with exercise, pick some of the tips you have read and try to make it your routine. Your body will reward you.
Author’s bio: Maria Morrison is a personal trainer working as a consultant for dubaipt.com. She is also a motivational speaker whose mission is to raise the general awareness of the importance of working out and regular physical exercise. In her free time, she likes watching movies and hanging out with friends.