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Do you need to take a handful of supplements every day to maintain your fall immunity? Not necessarily! Do you believe the saying, "Exercise is good for your health"? I'll prove to you that it's worth following this saying every day, especially in the fall and winter when your immune system is vulnerable.

Research conducted by David Nieman's team, a well-known expert in immunology (Appalachian State University, North Carolina, USA), has shown that regular moderate physical activity for 1-2 hours a day can reduce the risk of upper respiratory tract infections by up to one-third. Other studies have confirmed that people who walk at an intensity of 70-75% for 40 minutes a day significantly increase their aerobic capacity (VO2max), reducing the frequency of colds and infections. Research also shows that physical activity positively affects the immune system, reducing the risk of these infections and colds. Regular exercise can increase the number and effectiveness of macrophages, which are key cells in defense against antigens. Moderate-intensity exercise also supports the activity of other important immune cells, such as Th lymphocytes, reducing the risk of autoimmune diseases. Additionally, physical activity can increase the level of antibodies and the production of essential defense substances, such as interleukins 2 and 4, and interferon γ. These benefits subside after the exercise, so it's worth investing in regular training to prolong their effects.

However, it's important to note that excessive training and excessive physical exertion can lower the body's immunity. Intensively trained individuals have a higher risk of viral infections, such as the flu and the common cold, compared to those who are moderately active. This is confirmed by studies of marathon runners, where the risk of upper respiratory tract infections is elevated, even up to 72 hours after the exercise.

What activities to choose?

Due to the complex relationship between physical activity and the functioning of the immune system, the key is to choose the right type and amount of exercise and prepare accordingly. It is believed that our immune system is best stimulated by moderate exercise performed daily for at least 40 minutes, avoiding fatigue. Engaging in intense physical activity should allow for sufficient recovery time to restore proper immune system function.

Can you exercise when you're sick?

Since physical activity affects our immune system, the question arises about exercising during an infection. Dr. Nieman mentioned earlier suggests that people with a runny nose or a sore throat can safely perform low-intensity exercises. However, it is not recommended to exercise with a fever, muscle or joint pain, vomiting, diarrhea, or cough that impairs breathing. In such cases, it's best to wait for training until around two weeks after the symptoms have subsided, and then gradually increase their intensity.

Summary

It's worth taking care of physical activity, especially moderate activity, as it can improve your overall fitness and strengthen your immune system. So, regardless of the weather, get off the couch and go for a walk, but don't forget the proper protection! On chilly, rainy autumn days, a good waterproof jacket from PROS SPORTS will come in handy. ;)

1. Gleeson M. "Effects of exercise on immunefunction." Sports SciExch 2015, 28(151), 1-6.

2. Nieman DC. "Exerciseeffects on systemicimmunity." Immun Cell Biol 2000, 78, 496-501.

3. Nieman DC, Henson DA, Austin MD, Sha W. "Upper respiratory tractinfectionisreduced in physicallyfit and activeadults." Br J Sports Med 2011, 45, 987-992.

4. Romeo J, Wärnberg J, Pozo T, Marcos A. "Physicalactivity, immunity and infection." Proc NutrSoc 2010, 69(3), 390-399.