Disease prevention is very important and even today, despite the virus called corona, all people should try to stay away from the disease. Undoubtedly, you are familiar with the health tips to stay away from diseases, especially coronary heart disease: frequent hand washing, social distancing, eating a healthy diet and eating foods that strengthen the immune system, and many other strategies. But another important factor that affects the overall health of the body and can protect you from disease is regular exercise!
Exercise has many benefits and there is no doubt that it is useful, but Despite the fact that all people are aware of these benefits, we still see that many do not exercise under various pretexts. Lack of time, high cost of clubs, coronas and holidays and many other excuses that have led people to be less active and harmful to be sedentary.
Exercise can help you feel happy and happy, you Teach to have a goal and achieve it, reduce the risk of heart disease, improve sleep quality, help increase energy levels, increase strength and flexibility of the body, strengthen memory, increase self-confidence And also increase longevity. So if you are not an athlete, you should plan for exercise and physical activity as soon as possible.
Despite all this, we do not want to focus too much on the benefits of exercise and why you should exercise. Instead, we want to see if exercise can really boost our immune system. Many athletes and experts believe that exercising can keep the body healthy and less sick. But is this belief really true? Can doing any sport lead to this result? In this article, we will examine this issue. Stay tuned.
Can exercise boost the immune system?
You should exercise or at least keep your body active under any circumstances. Aside from the benefits mentioned above, exercise can also affect mental illness, including depression and anxiety. In addition, according to a 2019 study, exercise even affects the immune response and immune system to reduce the risk of disease and inflammation.
This study on strenuous exercise Medium to severe, lasting less than an hour, concentrated. Researchers claim that the human body has a small number of immune cells that circulate throughout the body. These cells are commonly found in tissues and lymphatic organs, including the spleen. In these organs, the body fights and kills viruses, germs, and bacteria that cause disease. Researchers have concluded that by exercising and increasing blood circulation, you can also increase the circulation of immune cells. Increase the body to fight viruses and bacteria more quickly. In addition, exercise can activate specific immune cells to make the body safer. In the study we mentioned, some people walked briskly for 45 minutes and were able to see an increase in the circulation of immune cells throughout the body up to three hours after exercise.
However, when exercising immediately, the immune system is stronger and the body It becomes safer, but this effect will eventually be neutralized. But if you exercise regularly, you can always benefit from this increase in safety. This event can be compared to eating. If you eat a meal, your hunger will go away. But after a few hours you get hungry again and have to eat again. The relationship between exercise and the body's immunity is similar. You need to exercise regularly throughout the week to keep your immune system high at all times.
Another example is assuming you hired someone to clean your house. Assume that this person comes to your house 5 days a week for 45 minutes (just like a weekly exercise program). On the first day, you will see how clean the house is and how your life has changed. But the interesting thing is that with each passing day and regular cleaning of this person, the house becomes cleaner and always looks clean. It will also make the person's job easier and less hassle-free to clean the house.
The key point is that your house needs to be cleaned regularly to make it easier to clean, which is why the house is always clean. Stay. Exercise is exactly that. You need to exercise regularly and not work out unplanned. You can not clean the house one day, then leave it alone for a few weeks, because it gets dirty again. Therefore, in order to enjoy a clean home and a healthy body, you should always clean and exercise regularly.
Finally, we mention another benefit of exercise. Exercise can reduce inflammation in the body, and this reduction in inflammation also increases the body's immunity. In fact, some studies have shown that people who are athletic and fit usually experience fewer signs of inflammation in their bodies.
If inflammation occurs in the body, immune cells fight it and They endanger the immune system. So the more you prevent inflammation from forming, the healthier and stronger your immune system will remain. Exercise can have this positive effect as well.
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What are the best exercises to improve your immune system?
For other sports, it is recommended that you apply enough pressure to get your heart rate to 70% of your maximum. Or get 60% of your maximum oxygen consumption. Maximum Oxygen Consumption refers to the amount of oxygen your body consumes during exercise, and is one of the determinants of a person's maximum strength and endurance for exercise.
Unfortunately for other training methods Not much has been done. For example, good research has not focused on intermittent and stressful exercises that are very effective and popular. But in general, it seems that this exercise can also be useful or at least not have a negative effect on the immune system. Because it has short periods of varying intensity and can have benefits such as aerobic exercise. The important thing is that intense sports courses are not long and uninterrupted. Periodic and tension exercises have the same characteristics and only put a lot of pressure on the body for a short time.
The same can be said about strength training and weightlifting. Because little research has focused on how they relate to the immune system. However, strength training may also be helpful in boosting the body's immune system. Even some researchers believe that strength training can improve the body's immunity. But the important point here is that these exercises should not be high intensity and put a lot of pressure on the muscles.
If you put very heavy weights and put a lot of pressure on the body, you may slow down the recovery process and Negatively affect the immune system. In general, if you do strenuous exercise and your body does not recover well, you will experience fatigue and problems caused by excessive exercise.
Excessive exercise can reduce the body's immunity and the following problems in Note:
- Changes in heart rate
- Increased body aches and bruises
- Joint pain
- Mood swings, anxiety or depression
- Constant tiredness
- Changes in appetite
- Feeling more thirsty than usual
- Digestive difficulties And digestion
- Irregular periods or changes in the menstrual cycle
- Increased cortisol levels and consequently weight gain
- Adrenal fatigue or inability of the body
- Muscle loss and loss of strength
Therefore, it is better to maintain moderation and balance and do not put too much pressure on your body. By doing this, you will enjoy the benefits of exercise and avoid the dangers of exercise.
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Does exercise also have a negative effect on the immune system?
If you overdo any good deed, you will neutralize its positive effect and you will face negative results. Excessive exercise, as we have said, can lead to pain and in the long run lead to infection and inflammation.
Of course, the negative and dangerous side effects of exercise only if you exercise a lot or do it vigorously Do the above. For example, research has tested 90 minutes of strenuous exercise, such as brisk cycling. Many people may not exercise as much as they should, so they are less likely to exercise.
Another point is that each person's body is different. 90 minutes of cycling may be very difficult for one person, but it is also easier for another person than drinking water! For this reason, you need to know your body and abilities in the first place. See how long exercise is right for you and try not to exercise more than that.
Apart from that, recovery and rest also play a very important role in this. One of the main reasons for burnout is the lack of recovery of the body. You need to give your body enough rest to recover and heal its muscles and joints. If you do not get at least two or three days of complete rest during the week, if you have long exercise sessions, if you do not sleep well and also do not have a healthy diet, exercise will undoubtedly harm you and destroy your immune system. With all of this in mind, exercise is a great way to stay healthy, but you should not overdo it. Therefore, have a regular and balanced plan and also give your body enough time for recovery and recovery. The following tips can also help you recover better and faster:
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- Does Eating Cocoa Milk After Exercise Really Help Your Body Recover ?
- 15 good exercises to cool down after exercise
- 12 common exercise mistakes that endanger your health
- 14 foods for fast body recovery After a morning run
Exercise has many benefits for physical and mental health, and everyone should try to have more physical activity in their life. Although other healthy habits such as eating fruits and vegetables, managing stress and mental problems, quality sleep and having a healthy lifestyle can also help reduce the risk of disease, but exercise can be said to be the best and most effective way to improve body health and distance. Staying is a different disease.
Even if you are not a professional athlete, you can enjoy the unique benefits of exercising. Therefore, you do not need to exercise for hours and spend most of your time in the gym. Even as soon as you get up and walk, it will be enough. As a result, you can start with 10 minutes of walking or running sessions and do 3-4 sessions a day. Then increase the amount and intensity of your exercise over time to get more positive results. Of course, be careful not to overdo it in sports so that the positive results are not neutralized and you do not face the problems of training.
If you think that there is not enough time or money to go to the club, there is no need to worry. Simple exercise at home can also be helpful and helpful. To do this, we suggest you read the following articles and exercise easily at home:
- 14 home exercises that you can easily do indoors
- Introducing the Home Workout app; Exercise at home without equipment
- The most important tips for exercising at home without a club and trainer
- 6 important benefits of weight training (and its superiority over bodybuilding machines!) li>
- 3 simple 10-minute workouts you can do at home
- 16 workouts to strengthen your wrist and forearm muscles at home or at the gym
- The best home exercises to strengthen Foot and fat burning without the need for equipment
Despite all this, remember that if you exercise and eat a healthy diet, you should still try not to get sick. As long as the coronary heart disease is still present and not eradicated, you should still follow the health tips and stay away from getting the disease. Just because you exercise, you should not think you are invincible and your immune system is strong.
In any case, you should still wash your hands and keep as much distance as possible to stay healthy Be social. With these tips in mind and adopting a healthy lifestyle, you can live in perfect health for many years and live a life free from disease.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .