How Does Regular Exercise Help to Strengthen Immunity?

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How Does Regular Exercise Help to Strengthen Immunity?

Exercising is a regular physical activity that plays a crucial role in maintaining sound health and preventing illnesses as exercise contributes to overall health, which may help support the strong immunity and its functions.

Types of Exercises

There are many types of exercises but the following exercises are those which can support strengthening of the immune system. 

1) Walking: Regular moderate exercise such as 30 minutes active walk is beneficial in maintaining a sound immune system. Daily routine can increase the number of immune cells. One study said that those who walked for 30 to 45 minutes a day had 43 percent less sick days than those who didn’t. When walking, it is important to start pacing at a moderate rate first and gradually increase the intensity of the routine. 

2) Aerobic Exercise: Aerobic is the type of exercise where breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. Aerobic exercise is the best for the heart and helps maintain a healthy weight, decreasing chances of developing heart diseases, diabetes, stroke, and cancer. Aerobic exercises tend to elevate the body temperature, which helps fight infection in the body. Aerobic activities should be done at least 30 minutes a day to maintain the optimal health..

3) Strength Building and Training: It is also known as immunity booster exercise. Regular and continuous strength training allows the body to constantly stretch to repair muscles and leave them stronger. This type of exercise requires the use of assistive devices such as springs or dumbbells. Strength training helps burn calories, reduce fat, and improve muscle mass in older adults.

Benefits of Regular Exercises

Regular exercises not only help strengthen the immune system but support the wellbeing of overall health. The benefits of exercises are as follows: 

  • Weight control
    Exercising regularly will help to control weight. If you do not have time to fully exercise, always look for opportunities to be physically active, such as walking up the stairs instead of using the elevator. 
  • Prevent chronic diseases and other health problems
    Regular exercise can help prevent and control the worsening of certain diseases and health problems. 
  • Boost Self Esteem
    People who are physically active feel better or more satisfied with their bodies and themselves, feeling more self-confident. 
  • Stronger overall 
    People who exercise regularly have stronger muscles as exercise transports oxygen and nutrients to the tissues helping the cardiovascular system work more efficiently. 
  • Prevent Insomnia
    Exercising regularly helps to fall asleep faster and stay asleep, leaving the body energetic and strong.
According to research published in the academic journal “British Journal of Sports Medicine”, it was found that patients with COVID-19 with a history of less than 150 minutes of physical activity per week have a rate of severity of disease symptoms higher than patients with regular physical activity of 150 minutes or more per week. The World Health Organization (WHO) recommends proper physical activity in each age by dividing physical activity into 3 levels:
  1. Low Intensity: Normal body movement, standing and walking
  2. Moderate Intensity: It is an activity that causes breathing to increase from normal to fast, such as brisk walking, cycling and watering the plants
  3. High Intensity: It is an activity where the heart rate beats significantly faster than normal until making you feel tired, such as aerobic dancing and Zumba

If you want to know more about how to strengthen your immunity, you can come for a consultation at PrimoCare Medical Clinic and join the personalized lifestyle medicine program designed for individuals. We are ready to take care of your health and your mind to be completely strong.  You can inquire or make an appointment in advance here.




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