By Aaron Boike, B.S. Kinesiology, ACE Certified Personal Trainer, USECA Certified Running Coach
In the midst of a global pandemic, one thing is on the mind of nearly every one of us: “How can I strengthen my immune system?” While immune function is a complicated subject, there are simple things we can all do to prepare our body for foreign pathogens. You’ve heard it all before, eat right, sleep 7-9 hrs per night, and keep your stress levels low. Mounting evidence is also showing that exercise can have a profound affect on an individuals immune function, even specifically when it comes to the body’s response to Covid-19.
Research shows that regular exercise improves the body’s natural defense system at several levels, including improvements in the response of key immune cells (neutrophils, monocytes, natural killer cells, t-cells, and cytokines), as well as helps to fight excess inflammation in the body and reduce the aging of the immune system.
Another key topic that relates to exercise and the immune system is co-morbidities, sometimes referred to as “underlying health conditions.” Co-morbidities make Covid-19 a much more dangerous virus. But what are “Co-morbidities?” Co-morbidities are conditions that increase the risk of having a severe case of Covid-19 if one becomes infected. Many of these are directly impacted by exercise and activity, such as overweight and Obesity, Heart Disease, High Blood Pressure, Type 2 Diabetes, and some cancers. Therefore, it would be a logical assumption that exercise could prevent co-morbidities, helping to decrease ones risk of a severe case of Covid-19.
So what type of exercise is best for strengthening the immune system? Research supports immune system benefits of both strength training and regular aerobic training. Generally, it is recommended that an individual gets 75-150 minutes of aerobic activity per week (greater duration for lower intensities) and strength training 2-3x/week. Intense exercise that pushes the heart rate beyond 85% of it’s maximum is also shown to benefit the immune system and possibly provide additional protection against co-morbidities. Research also supports the importance of consistency with your routine, so aim to establish a routine and stick with it.
We’re living in strange times and we all have the goal of making it through this global pandemic healthy and strong. Getting consistent with your exercise can be an additional tool for you to keep your immune system in top shape and reduce your risk of getting infected with or experiencing a severe case of the Coronavirus.
Sources:
Da Silveira, M., Da Silva Fagundes, K., Bizuti, M., Starck, É, Rossi, R., & De Resende E Silva, D. (2020, July 29). Physical exercise as a tool to help the immune system against COVID-19: An integrative review of the current literature. Retrieved October 23, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/
Sitlinger, A., Brander, D., & Bartlett, D. (2020, April 28). Impact of exercise on the immune system and outcomes in hematologic malignancies. Retrieved October 23, 2020, from https://ashpublications.org/bloodadvances/article/4/8/1801/454550/Impact-of-exercise-on-the-immune-system-and
5 Steps to Strength Your Immune System with Exercise. (n.d.). Retrieved October 23, 2020, from https://health.usnews.com/wellness/fitness/articles/strategies-for-strengthening-your-immune-system-with-exercise