5 Ways That Exercise Supports Immune Function
The Benefits of Physical Activity For Immune Function
5 Ways That Exercise Supports Immune Function
““The immune system’s goal is to protect the body against invaders either from without, such as microbes, or from within, such as cancers.””
What is the framework for maintaining and improving one's immune health to tackle infectious disease? There are a few things that can undoubtedly help.
Thorough handwashing [1] and social distancing [2] remain one of the best defences against picking up viruses such as COVID-19 [3].
Critical components of reliable protection against viruses also include:
and a well-nourished diet [6][7]
Indirectly physical activity is of benefit as it improves sleep [31] and reduces stress [32] but wouldn't it be great if movement could directly protect you against all the nasty bugs floating around too?
Physical activity does wonders for the body, an essential role in reducing the risk of non-infectious disease such as cardiovascular disease, some cancers and type II diabetes [8] as well as being proven to support our mental health.
Physical activity has more health benefits than any other single intervention. The chances are you've heard the message that "exercise is good for you" for years—there is lots of evidence cited as to why movement is medicine at PrimalPlay.com. But what about movement and infectious disease prevention?
There's now countless evidence out there to prove that your immune system is crying out for a more active lifestyle. Research shows that physical activity diminishes the risk of contracting a range of upper respiratory tract (includes mouth, nose and throat) and lower respiratory tract (includes bronchial tubes and the lungs) viral and bacterial infections. [9][10][33]
five reasons why Physical Activity supports immune Health.
#1. Protection against infectious disease
It should go without saying that increased protection against infectious disease is the first benefit of exercising your way to improved immune function [9][10]. Nevertheless, one concern is that as we age, we have an increased risk of acquiring infectious diseases such as influenza and pneumonia as immune function declines; this is termed immunosenescence [15].
However, we can counter this with physical activity. A study of non-smoking amateur cyclists aged 55–79 years old [11] revealed that regular exercise could provide a boost when your immune system needs it the most. The researchers found these cyclists still had the immune systems of 20-year-olds.
There are various reasons for this link between immunity and fitness but, most notably, researchers believe that working out regularly helps your body with the production and circulation of white blood cells [12], primarily T cells [13] which recognise antigens on the surface of a cell infected with a virus.
T cells are the natural killer cells in your body's defence system; they bind to and kill infected cells. Exercise boosts the function of the natural killer cells in the immune system to fight harmful substances, germs and pre-cancerous cells [12][14][24].
By boosting both the production and speed of your white blood cells with your fitness efforts, you thus ensure that you have a more robust frontline of defence. As simple as that, colds and other such infections don't stand a chance against your natural fortress. And, as for more severe infections, they stand much less chance of taking serious hold than they ever would if you fell foul to a sedentary lifestyle.
Infections are more likely to be linked to inadequate diet, stress, lack of sleep, and exposure to pathogens at social events such as marathons, rather than exercise itself.
#2. Reduces Chronic Inflammation
As if fighting disease weren't enough, boosting your immune system with regular exercise efforts also opens you up to a generally healthier lifestyle. This is because the immune function does more than simply fight on the frontline. Your immunity to infection can also help you to feel more durable for longer, and lead to more youthful energy levels.
This increased physical activity reduces immunosenescence [15] and reduces the pro-inflammatory health markers associated with ageing—known as inflammageing [16].
Is All Inflammation A Bad Thing?
Acute inflammation [17] is short term and can occur after bouts of exercise, usually evidenced by muscle soreness. Some inflammation is necessary to benefit from your workouts. It's part of the renewal process as the body adapts to the stress the workout caused.
The body relies on the inflammatory response to heal—when inflammation does not resolve, that cycle becomes chronic, and health issues can occur. Chronic inflammation is associated with the development and symptoms of many chronic lifestyle diseases [18]. Getting into a regular exercise routine that suits you could also help to fight chronic inflammation in the body, which would otherwise be detrimental to your health despite your best efforts elsewhere. In other words, the healthier you are, the less likely you are to be impacted by the complications of infectious disease.
#3. More energy for more movement
Along the same lines, it's also worth noting that using exercise to improve immune function could see you enjoying a more energetic lifestyle in general. Everything gets a little sluggish when you're sedentary [19], and your immune system is no exception. This becomes a vicious cycle as various infections and illnesses strip you of energy and leave fitness totally off the cards even after you begin to recover.
So preventative exercise could be just the answer you've been overlooking all this time. Think about it; improving your immune system means boosting your natural energy reserves and avoiding those dreaded days of fatigue when you can hardly move. Exercise increases the volume and number of mitochondria and thus, improving your body’s ability to produce energy and reduce fatigue. [29] Making you more robust and resilient.
This can then unlock regular exercise that you needn't compromise on because you're 'too tired.' You may just find that you're buzzing and raring to go to get in more of those fantastic movement snacks. And, that's what this journey is all about!
#4. Shorter recovery times
There's evidence to suggest that improved immune function can help to hasten wound recovery [22], which could help to increase the recovery from DOMS (delayed onset of muscle soreness) experienced after exercise as well as a swifter recovery from illness.
Sedentary periods can negatively affect the body’s ability to heal, restricting circulation and oxygenation to the affected area. Exercise mobilises white blood cells them by increasing blood flow during recovery from more intense exercise sessions, so keep moving but at low intensities with activities such as gentle walking or pandiculation.
Improved recovery times also mean that you can move more in the long run. But is there a danger of overdoing it?
What is too much?
You may have heard that too heavy an exercise routine could act as an immunosuppressant and suppress your immune function over time [20]. However, the idea that exercise can suppress immunity independent of multiple factors, including performance anxiety, sleep disruption, long haul travel/jetlag and increased exposure to people and locales experienced by these populations has recently been questioned. As such frequent exercise enhances, rather than suppresses, immune capability.
For example, there is evidence in the paper "Debunking the Myth of Exercise-Induced Immune Suppression", that suggests that rather than dampen immunity even endurance sports can boost the body's ability to fight illness [21]. Other recent research supported this fact by establishing that those who undertake strenuous exercise, such as elite long-distance athletes tended to report less sick days as well [28].
But you don't have to run marathons to realise the benefits—moderate-to-vigorous-intensity, fun activity that keeps you fit without continually pushing your body to the limits work to improve immune function too. Whatever you do, just give yourself time to recover between sessions.
Adequate recovery is critical; it’s important to pay attention to the old adage ‘there is no such thing as overtraining just under-resting.’
#5. Improved Ability To Detect and Destroy Infection
Immunological surveillance (immunosurveillance) is a process of the immune system where T cells search for virally infected or abnormal cells.
After exercise, the higher than normal lymphocyte count (lymphocytosis), which leads to a reduced level of white blood cells (lymphocytopenia) is harmless and temporary. This process is thought to be facilitated by bouts of exercise [23] and improves the bodies ability to fight infection.
HIIT (high-intensity interval training) has been shown to increase natural killer cell counts more so than moderate levels of physical activity [24] so add concise but very intense activities such as sprinting to your exercise routines too. [24]
Immunological fitness is improved with physical fitness. Regular exercise done right is a magic serum for the body. Despite that, there's every chance you're one of the one in three adults who currently aren't as active as they should be [25] if you watch my TED “Why Working Out Isn’t Working Out” [26] you will see that the numbers are much lower than that. Life is busy, after all, and it can be challenging to make exercise a priority. During difficult times, exercise is the first activity we tend to ignore.
I get it, but it's time to realise just how much you're missing out on by failing to kickstart those energetic efforts. Regular physical activity in whatever form you choose improves health, including supporting immune function. Moving more could mean less sick days and a body that feels like it serves you rather than the other way around.
Public health guidelines state that adults should be physically active daily, and aim for at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous activity and two days a week of resistance training.
Ultimately, the key to exploring this benefit is to find fun exercise routines that work with your lifestyle and make you laugh. Laughter is a great way to support immune function [27]. Reduce sedentary time, and you should soon find that your immune system starts to thank you for it!
There are many things we can't control but getting more activity in is well within our grasp. Find exercise that is right for you and engage with a trained professional if you have any questions or concerns.
#MOVE AT HOME
PLEASE NOTE: COVID-19 is an emerging and rapidly evolving situation.
Here is the current advice from Public Health England: https://www.gov.uk/government/collections/coronavirus-covid-19-list-of-guidance you should consult the most recent public health guidelines from your own national, state or local authorities to mitigate risk.
TRY SOME NEW MOVES:
Resources:
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5 Ways Exercise Supports Immune Function
