Boost Your Immune Health This Flu Season
Flu season is here, and along with the usual recommendations like washing hands, getting enough sleep, eating healthy, and taking the flu shot, there’s another crucial factor for boosting immune health—regular physical activity. Exercise is more than just a means to strengthen muscles, protect bones, maintain weight, and improve cardiovascular health. It also plays a significant role in enhancing your immune function.
The Connection Between Exercise and Immunity
Ongoing research in the fitness field is unveiling the intriguing link between physical activity and immunity. Researchers are discovering how closely our muscles and immune systems are interconnected.
How Muscles Contribute to Immune Function
Your muscles are not just for movement. They also act as an endocrine organ, releasing chemical messengers known as myokines when they contract. These myokines communicate with other organs throughout your body, aiding in the regulation of inflammation, metabolism, and various immune functions.
One of the most researched myokines, interleukin-6 (IL-6), although generally associated with inflammation, can trigger anti-inflammatory responses when released by muscles during exercise. Thus, your muscles do much more than burn calories; they send beneficial signals throughout your body that may contribute to a healthier immune environment.
Exercise: A Catalyst for Immune Cell Movement
Notably, our immune cells react positively to exercise. Our immune system contains specialized cells that identify and respond to viruses, bacteria, and abnormal cells. During moderate physical activity, certain immune cells temporarily increase in the bloodstream.
These include natural killer cells, which play an essential role in our body’s early defense against various threats. Physical activity mobilizes these cells, allowing them to circulate through the body before redistributing into tissues. This repeated movement of immune cells is believed to be a reason why those who regularly engage in physical activity generally have better immune health. And, it doesn’t require strenuous activity—a brisk 20-to-30-minute walk can cause a temporary increase in circulating immune cells.
Evidence-Based Benefits of Regular Physical Activity
A comprehensive 2021 systematic review published in the journal Sports Medicine explored the association between regular physical activity and immune health. The study found that people who are regularly active had about a 31% lower risk of community-acquired infectious diseases compared to less active individuals. There was also a correlation observed between regular physical activity and a stronger antibody response to vaccination.
While these findings do not suggest that exercise will completely prevent you from getting the flu, physical activity is a beneficial way to support immune health. It is, however, not a replacement for vaccination or other preventive measures.
Resistance Training and Immune Health
The question might arise whether strength and resistance training have similar immune-boosting effects as cardio. Recent studies indicate that resistance training also plays a vital role in a well-functioning immune system.
As we age, we naturally lose muscle mass unless we actively work to maintain it. This process, known as sarcopenia, affects more than our strength and balance. Skeletal muscle is involved in regulating inflammation and metabolism—two critical factors in overall immune health. Strength training can help reduce inflammation and improve overall health resilience.
While research on strength training and infection prevention is ongoing, it is known that regular resistance training enhances various health aspects that contribute to a more resilient body.
Recommended Exercise for Immune Health
The good news is that you don’t need to spend countless hours at the gym. Current physical activity guidelines recommend at least 150 minutes of moderate-intensity aerobic activity each week, with muscle-strengthening exercises at least twice a week. This could look like a 30-minute walk or run five days a week, two strength-training sessions, along with some balance exercises mixed in.
Consistency is more crucial than intensity. Remember to listen to your body and allow it time to rest and recover. Overexerting yourself when you’re sick, tired, or not fully recovered isn’t beneficial. Rest and recovery are essential parts of maintaining good health and muscle build-up.
Every Bit of Movement Matters
As we step into the flu season, consider your workouts as an additional tool for staying healthy. Each walk, strength training session, and active afternoon is an investment in your overall health.
For those looking to join a community activity, consider participating in a one-hour group walk every Tuesday at 4:30 p.m. Regardless of your fitness level, everyone is welcome to join.
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