We all know that exercise has many benefits but sometimes the explanation behind that knowledge is misunderstood or confusing to interpret. I’m going to break down some current research for you to let you know exactly how exercise can help (and hinder) your immune system so that you can apply it to you life starting...right now!
The positive reputation of exercise has been used by many health care professionals to help encourage others into a healthier lifestyle with many benefits. The benefits may be explained by the professional but the exercise portion of that is left up to you to decide what to do. In many cases personal trainers and fitness “experts” just go with trends and don’t check out the research behind it. Many fitness enthusiasts encourage high intensity exercise often to help you get the benefits you want physically. But did you know that exercising at a high intensity often could actually suppress your immune system?
So much research is currently being done in regards to exercise and health and it is very encouraging. The most encouraging research done in regards to exercise and immune changes are showing that moderate exercise benefits us the most. People who exercise at a moderate level experience fewer instances of sickness from the common cold or other upper respiratory tract infections. And less-competitive athletes and people following a lower intensity regiment have enhanced immune reactions to infection.
What does that look like? Well, the recommendations for exercise are as follows:
• Exercising 3-5 times per week
• Working at an intensity of 55-65% (your heart rate should be elevated but you should be able to speak in short sentences without too much difficulty)
• Working out for a time of 20-60 minutes
• Exercises that are optimal use large muscles groups such as walking, hiking, running, jogging, cycling, aerobic dance/group exercise, rowing, stair climbing, swimming, skating and other endurance sports
What are some ways you can minimize your chances of getting sick?
• Do not over-exercise
• Do not overdo high intensity training
• Eat a well balanced diet
• Get adequate sleep on a regular basis
• Keep the stress in your life to a minimum
• Wash your hands often
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