For many of you who asked whether your exercise is contributing to a healthier immune system, the answer is YES! At the same time that exercise is making your brain healthier and your heart stronger, it’s also reducing your risk of stroke and dementia.
There are a lot of pluses when it comes to exercise. It is a very important part in being physically fit. Think about what physical fitness actually means — generally good health with a reduced likelihood of becoming seriously ill. There is a definite connection between physical exercise and immunity and it has been studied over the years.
From 1900 to 1979 scientists learned that exercise Increased blood flow enabling immune system cells to travel throughout the body to fight infection. Studies between 1980 and 1989 showed that while low to moderate exercise initially improves immune system function, prolonged intense exercise leads to decreased function.
Scientists expanded their studies from 1990 to 2009 to include the relationship between nutrition, aging and cytokines to physical fitness and immunity. Currently improved technology is allowing a better understanding of how they all work together to improve immunity.
The study of physical fitness and immunity is known as exercise immunology. There are four basic areas that connect physical fitness and immunity:
- Acute and Chronic Changes
- Clinical Influences
- Nutritional Interactions
- Immunosenescence
Acute and Chronic Changes — how different levels of exercise affect the immune system. Studies show that regular moderate exercise is healthy and offers improved immune system benefits.
Clinical Influences — focuses on two areas: the immune response to acute illness and the effects of exercise on inflammation and immunity. Mental, emotional, and physical stress increase inflammation in the body. Over time, chronic inflammation can harm cells and lead to heart disease, diabetes and other chronic medical conditions.
A study in the Journal of Medicine & Science in Sports & Exercise concluded that people who participated in regular moderate exercise showed improved immune function compared to those living sedate lifestyles. Another study in the Nature Reviews Immunology Journal found that exercise offers long-term benefits against the inflammation associated with chronic stress.
Nutritional Interactions — how nutrition and diet affect health and the immune system. Proper nutrition is an integral part of physical fitness providing the energy and nutrients needed to exercise and be healthy. A study conducted by the International Society of Exercise and Immunology explains steps to connect nutrition with exercise and immunity:
- Avoid protein and micronutrient deficiencies
- Avoid crash dieting
- Increase carbohydrates for intense exercise
- Eat daily probiotics and fruits
These strategies protect and replenish the body’s nutritional supply to minimize a decrease in immunity following intense exercise. Professional athletes, marathon runners and others who participate in intensive exercise for physical fitness can improve their immunity by following these guidelines.
Immunosenescence — how physical fitness connects with the aging process to protect against chronic disease. Scientists around the world have created a position statement explaining that lack of exercise increases fat accumulation and chronic inflammation in the body. This can lead to chronic disease. Physical activity reduces these and the effects that aging has on inflammation and mobility.Physical fitness, including diet, rest, and exercise, are connected to immunity. Even as you age, exercise can help improve your immune system function.
