EXERCISE TO BUILD IMMUNITY
It is well established that engaging in moderate, consistent exercise can help strengthen your immune system. A balanced routine that includes a mix of aerobic, strength and mind-body activities is most effective.
Regular aerobic activity and exercise improve cardiovascular health and enhances the circulation of white blood cells and antibodies that fight off illness. Anything from brisk walking for 20 to 30 minutes daily as an easy way to get consistent, moderate exercise to running or jogging, and/or cycling and swimming are effective for boosting immunity by increasing blood flow and circulation.
It is important also to strength train or incorporate resistance exercise into your routine to help reduce chronic inflammation and strengthen the body’s immune response by increasing the number of immune cells in the blood. Some examples of strength exercises are bodyweight exercises such as lunges, push-ups and squats that are effective and require no special equipment; using resistance bands and moderate weightlifting, all of which can support immune function and overall fitness.
While physical exercise alone is very beneficial, considering the high stress environment and constant exposure to blue slight and social media interactions, I strongly recommend mind-body exercises such as yoga, stretching, Pilates, Tai chi, Pranayama and mediation. They can help build immunity by lowering stress hormones such as cortisol and improving lymphatic flow. They also improve lung capacity, lower stress, increase circulation and balance the nervous system.
Important considerations while exercising, especially if you are a beginner or resuming exercise after a long gap is that moderation is key. Start small and keep improving. Remember consistency is key to your wellbeing. Please note that sometimes high intensity workouts or intense burst of exercise can temporarily suppress the immune system, making you more susceptible to infections.
Learn to listen to your body. If you have symptoms of illness below the neck, like chest congestion or a fever, you should prioritise rest. For milder, above-the-neck symptoms like a runny nose, light exercise is acceptable.
Your sleep, rest and food also play an integral role in your wellbeing. Ensure you eat nutritious well-balanced meals at regular intervals, stay well hydrated, get adequate rest and sleep, and at least have 30 minutes to an hour of me time that you use for things you love.
