How Exercise Can Support Your Immune System
We are about to face an avalanche of colds and flus BUT did you know that exercise is a powerful tool that can boost your overall immunity?
Research has shown that regular physical activity can help strengthen your immune system and reduce your risk of infections, including respiratory infections such as the common cold and flu.
In this blog, we’ll explore the ways in which exercise can support a strong immune system, and provide some tips to help you stay motivated to exercise during the winter months.
How Exercise Supports a Strong Immune System
Exercise can have a direct impact on your immune system by increasing the circulation of immune cells in your body. This increased circulation can help your immune system more effectively target and eliminate harmful pathogens.
Exercise also triggers the release of endorphins, which can help reduce stress and boost your mood. Stress is known to weaken the immune system, so reducing stress through exercise can have a positive impact on your overall immune function.
One study found that moderate exercise can improve the immune system's ability to detect and respond to harmful pathogens. The study showed that regular moderate exercise increased the activity of natural killer cells, which play a critical role in the immune system's defense against viruses and tumors. The study also showed that regular moderate exercise can reduce inflammation, which is linked to a range of health issues, including autoimmune disorders.
Another study found that regular exercise can help reduce the risk of respiratory infections, such as the common cold and flu. The study showed that individuals who engaged in regular moderate exercise had fewer and milder respiratory infections compared to individuals who did not exercise regularly.
Tips to Get Motivated to Exercise in the Winter
It can be challenging to stay motivated to exercise during the winter months when it's cold and dark outside. Here are five tips to help you stay motivated and make exercise a part of your winter routine:
Find an exercise buddy – Having a friend or family member to exercise with can help keep you accountable and motivated. Schedule regular workout sessions together and encourage each other to stay on track.
Mix it up – Variety is the spice of life, and it can also help keep your exercise routine interesting. Try different types of exercises, such as yoga, strength training, or swimming (ina heated pool), to keep things fresh.
Set achievable goals – Setting achievable exercise goals can help you stay motivated and focused. Start with small goals, such as exercising for 20 minutes a day, and gradually increase your goals over time.
Create a routine – Creating a regular exercise routine can help you make exercise a habit. Choose a specific time of day to exercise, and stick to that schedule as much as possible.
Reward yourself – Rewarding yourself for meeting your exercise goals can help keep you motivated. Treat yourself to a healthy meal, a massage, or a new workout outfit when you reach your exercise milestones.
Essentially regular exercise can help support a strong immune system and reduce your risk of infections. By following these tips to stay motivated to exercise during the winter months, you can make exercise a regular part of your routine and enjoy the many benefits it offers for your overall health and well-being.
If you are struggling to find the right motivation or are being held back by an injury or condition, it may be time to talk to the friendly team at PACE Health Management!
References:
Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of sport and health science, 8(3), 201-217.
Matthews, C. E., Ockene, I. S., Freedson, P. S., Rosal, M. C., Merriam, P. A., & Hebert, J. R. (2002). Moderate to vigorous physical activity and risk of upper-respiratory tract infection. Medicine and science in sports and exercise, 34(8), 1242-1248.