Physical exercise has numerous effects on the human body. Including the immune system which was quoted by Matthew at el. in the study. They did to check the effects of exercise on immunity. It is well known that mild to moderate exercise helps to boost the overall immune system and activity of key white blood cells.
Although exercising analogy is considered a relatively new area of scientific discovery. When 90% of papers being published after 1990, some of the earlier studies were published well over a century ago.
In 1902 Lara Bee provided evidence that changes in white blood cell differential counts in boston marathon runners, parallel those that are seen in certain disease conditions. He also observed that the exertion had gone far beyond the physiological limits and our results certainly show that, where this is the case we make it a considerable leukocytosis of an inflammatory type. Which basically meant that prolonged strenuous running in marathon runners leads to a decreased function of white blood cells.
Over the last four decades many studies have investigated how exercise affects the immune system. It is widely agreed that regular moderate intensity exercise is beneficial for your immunity.
But a view is held by some that more sternness exercise can suppress the immune system, leading to an open window of heightened infection risk in the ours and days following the exercise. which basically means that you may become prone to viral flu and other respiratory illnesses after heavy sternness exercise as done by marathon runners.
In a benchmark study in 2018 this open window hypothesis was challenged by dr. Campbell and dr. Turner they reported. In a review article that the theory was not well supported by scientific evidence summarising that there is limited reliable evidence that exercise suppresses the immunity.
Concluding instead that exercise is only beneficial for the immune system. They said that in the short term exercise can help the immune system find and deal with pathogens and in the long term regular exercise slow sound changes that happen to the immune system with aging, therefore reducing the risk of infections.
In a new article published by dr. Turner and dr. Campbell debated whether the immune system can change in a negative or positive way after exercise, and whether or not athletes get more infections than the general population. The article concluded that infections are more likely to be linked to inadequate diet, psychological stress, insufficient sleep, travel and most importantly pathogen exposure a social gathering events like marathon runners.
Rather than the act of exercising itself co-author dr. John Campbell added people should not feel that their immune system will be suppressed by exercise placing them at increased risk of corona virus.
Provided exercises carried out according to the latest government guidelines on social distancing regular exercise will have a tremendous positive effect on our health and well-being both today and for the future.
Key takeaway points from this studies
1. Exercise improves immunity.
2. Exercise improves white blood cells and increases their movement and potential for fighting diseases.
3. The data that sturdiness heavy exercise decreases immunity is not clear.
4. A fourth point in exercise physiology that is particularly important at this point time the researchers underlined the importance of maintaining up good personal hygiene when exercising including thoroughly washing hands following the exercise to give the body. Its best chance at firing of infections they suggest in addition to doing regular exercise people need to pay attention to the amount of sleep they get.
Regular moderate intensity aerobic access such as walking, running or cycling is recommended with the aim of achieving 150 minutes per week in my personal life.
Don’t ignore exercise
• It’s a powerful medicine for our heart and arteries.
• It strengthens your cardiovascular system allowing your heart to pump more blood with less effort.
• It makes your tissues more sensitive to insulin which means cells throughout your body more easily absorb and burn blood sugar for energy.
• It helps will lower your levels of triglycerides, tiny packages of fat that float around in the bloodstream.
• Exercise also helps to decrease inflammation and prevent blood clotting which can lead to stroke heart attack and other problems.
• Exercise creates physiological changes in the brain that lead to an increased sense of well-being confidence and an improved mood.
5 lifestyle changes to boost immunity
5 lifestyle changes that you can start practicing from tomorrow, that will help you to boost your immunity and fight off infections.
1). Adequate sleep
Adequate sleep is one of the most important aspects of having a good functioning immune system. Create a good sleep hygiene ritual and I am sure there are hundreds of other you videos on YouTube that will help you in this regard.
2). Small vox
Taking small Vox maybe 10 to 15-minute walks in your workspace or your home.
3). Minimize stress
Minimize stress in your life, do meditation, yoga, good social relations etc. that will help you to minimize stress in your life.
4). Hydrate
Water plays many important roles in your body including your immune system.
5). No shortage of supplements
There is no shortage of supplements claiming that they can stimulate your immune system, but be wary of these promises the one that has been trusted since ages is only vitamin C. 500 milligrams of vitamin C a day is adequate for a properly functioning immune system.
