“The Worst Exercise for Your Immunity and the Best Ways to Improve it Naturally”

 

Working out is a great habit for your immune system, but it can become an issue if you're pushing yourself too hard for too long. If you've been looking into how to help boost your immune system and strengthen your body's defenses against infection and disease, you've probably read by now that exercising is a good idea. Plenty of research indicates that exercise does the immune system a world of good. This study, published in the Journal of Sport and Health Science, concludes that moderate-to-intense exercise lasting under 60 minutes can kick the immune system into overdrive and "stimulate the ongoing exchange of distinct and highly active immune cell subtypes between the circulation and tissues." Additionally, another research project published in the same scientific journal reports that while growing old, putting on excess weight, and leading a sedentary lifestyle all serve to weaken the body's defenses, consistent moderate-to-intense exercise improves both "immunosurveillance against pathogens" and reduces overall mortality risk in the event of a respiratory illness. With the above findings in mind, the relationship between exercise and immune function appears to be clear cut: work out diligently and your immune system will thank you! While that is true for the most part, there's an important caveat to keep in mind. One distinct type of exercise appears to have the opposite effect, resulting in a weakened immune system and greater susceptibility to infection. Keep reading to learn about the worst exercise for your immunity. 

 

HIGH INTENSITY CAN BE HIGH RISK: Just like pretty much everything else in life, it's very important not to overdo it while exercising. It may be tempting to push yourself to keep going that much harder and longer, but moderation is an important aspect of fitness. Overtraining can actually backfire from an immunity perspective, leading to a weakened immune system and higher risk of coming down with an illness. "Overtraining that leads to chronic fatigue, performance decline and mood disturbances can decrease immune function, resulting in increased odds for respiratory infections," David Nieman, DrPH, FACSM, professor of health at Appalachian State University and director of the Human Performance Lab at the North Carolina Research Campus, told Runner's World. Importantly, Dr. Nieman is one of the main authors on both of the studies mentioned earlier, so he's certainly qualified to comment on the complex relationship between exercise and immune function. Another study co-authored by Dr. Nieman published in The Journal of Sports Medicine and Physical Fitness found that runners may be more likely to develop an infection after participating in a marathon. Why? Well, a marathon is about as exact a definition of intense, super-long exercise as possible. Moreover, the first study mentioned above also concludes that "high exercise training workloads, competition events, and the associated physiological, metabolic, and psychological stress are linked with transient immune perturbations, inflammation, oxidative stress, muscle damage, and increased illness risk." In summation, workouts should be kept to under 90 minutes with only short bursts of high-intensity exercise sprinkled in here and there. Affording your body enough time to rest up in between gym sessions is another important factor. "I recommend keeping exercise training at normal levels until this pandemic gets under control," Dr. Neiman told Runner's World.

 

ADDING SLEEP TO THE EQUATION: Besides exercise, getting enough sleep on a regular basis is another pillar of strong immune function. In short, if you’re not sleeping enough, your immune system is going to decline. So, it's important to consider the effect of exercise timing on sleep. Recent research published in Sleep Medicine Reviews finds that exercising pretty much any time prior to roughly two hours before bedtime will help you fall asleep faster and stay snoozing longer. That's all well and good from an immunity perspective but be sure not to break a sweat just before bed. The study authors add that exercising within two hours of hitting the sack often results in tossing and turning all night. If you make the mistake of exercising shortly before bed, it can result in both poorer sleep, and as a consequence, diminished immune function.

 

OPT FOR SOME SUN: If you can, working out during the day in an outdoor setting is a great way to reap even more immune system benefits. Soaking in some sun rays will boost your body’s natural production of Vitamin D. Vitamin D is integral to immune system regulation and functioning. A number of diseases and conditions are linked to vitamin D deficiency, and recent research even suggests that maintaining high vitamin D levels may help protect against COVID-19.

 

MODERATION IS KEY: If all of this has left you feeling afraid to break a sweat, don't overthink it. Exercise, in general, is a great habit for our immune systems and bodies in general, and only hinders immune function when we push ourselves too hard for too long. Something as simple as going for a walk can go a long way toward fostering improved immune protection. One research project published in Medicine & Science in Sports & Exercise reports a 30-minute walk is enough to increase white blood cell count. 

THE BEST WAYS TO IMPROVE YOUR IMMUNITY NATURALLY: Research proves you don't need supplements to give your immune system a boost. Try these natural steps. You may not notice it most of the time, but your immune system always has your back. Over the course of a typical day, we all come into contact with countless germs, bacteria, and other pathogens. Thankfully, it's the human body's immune system that keeps us happy, healthy, and productive—at least most of the time. We all know the occasional illness or infection will inevitably break through, and if the COVID-19 pandemic has taught us all anything, it's that a robust immune system is always a good idea. Hopefully, you were already taking care of your immune system long before COVID-19, but if the past two years have you thinking about your body's defenses more often, you're certainly not alone. One survey commissioned by the brand Emergen-C found that 69% of Americans "care more" about their immune health now than prior to COVID-19. Interestingly, the same poll also found that over half of Americans (52%) wrongly believe that they can't change or improve their natural immunity levels. This, of course, couldn't be farther from the truth. There are a number of ways to naturally strengthen your immune system and put yourself in the best position possible to fight off disease or infection.

 

SLEEP STEADILY: A lot can go wrong when we're not sleeping, but did you know that inadequate sleep will inevitably lead to a weakened immune system? Staying up all night can be fun at times, but keep in mind that regular shuteye keeps your body's defenses as strong as possible. This is supported by plenty of research. Consider this study, published in the scientific journal 

 

SLEEP: Researchers tracked a group of over 160 generally healthy adults and found that those who usually slept less than six hours per night were much more likely to develop a cold. Similarly, research published in Behavioral Sleep Medicine reports that young adults dealing with insomnia were more likely to develop influenza than those with normal sleep patterns—even after getting the flu shot. Why is sleep so important for robust immune functioning? When we sleep, the body has a chance to rest, recharge, and replenish—and that goes for the immune system as well. One study published in the European Journal of Physiology explains that various immune cells such as cytokines and T-cells are created and dispersed throughout the body while we venture through dreamland. Moreover, a fascinating study published in Nature Neuroscience finds that one specific type of immune cell rewires and repairs the brain during sleep. So, getting at least seven hours of sleep per night won't just keep your body healthy, it will also provide immune cells with an opportunity to patrol the brain and spinal cord for any signs of infection, injury, or dead cell buildup.

 

DE-STRESS: A little bit of stress isn't necessarily a bad thing. At a manageable level, short-term stress can serve to motivate. At the same time, though, we can all relate to the occasional (or frequent) moment when stress is overwhelming and debilitating. Chronic stress can have a similar effect on the immune system. As explained in this study published in Current Opinion in Psychology, long-term stress leads to a buildup of the stress hormone cortisol. When that happens, all that excess cortisol actually blocks the immune system from doing its job. Another study published in Immunologic Research concludes that "chronic stress can suppress protective immune responses and/or exacerbate pathological immune responses." Now, de-stressing is often easier said than done. Stressful situations and developments have a knack for appearing at the worst of times. Still, there are plenty of strategies that show promise in the fight against chronic stress. Some methods will be better suited for certain people, but recent research suggests meditation, yoga, or even just petting a friendly pup for a few minutes can all go a long way toward lowering stress levels.

 

EXERCISE REGULARLY: It's common knowledge that regular exercise will keep muscles, joints, and bones strong, but steady sweat sessions are also a great way to keep your immune system humming. Research published in the Journal of Sport and Health Science states that exercise reduces bodily inflammation, boosts immune responses, and lowers the overall risk of illness. Another study released in BMC Public Health tracked over 1,400 people and found that those working out at least three times per week were 26% less likely to develop a cold. Similarly, a report published in the British Journal of Sports Medicine tracked participants over the course of three months. Those engaging in aerobics five times weekly experienced 43% fewer upper respiratory tract infections. If you're looking to start exercising more for your immune system's sake, following the guidelines laid out by the CDC is a great starting point. Try to achieve at least 150 weekly minutes of moderate exercise, like walking or cycling, as well as two weightlifting sessions per week.

 

SPEND TIME IN NATURE: One surprising way to boost immunity that's especially natural is getting out in nature. Modern living is super convenient, but so many of us barely ever find ourselves surrounded by a little bit of greenery and wildlife. Consequently, many are missing out on some major immunity benefits. One review published in Frontiers in Psychology concludes spending time around nature may boost natural protection against a litany of diseases including cancer, depression, obesity, diabetes, ADHD, and heart disease. "I pulled every bit of the research in this area together that I could find and was surprised to realize I could trace as many as 21 possible pathways between nature and good health—and even more surprised to realize that all but two of the pathways shared a single common denominator," study author Ming Kuo from the University of Illinois comments. "Finding that the immune system is a primary pathway provides an answer to the question of 'how' nature and the body work in concert to fight disease." When we spend time in nature, our bodies naturally become at ease. This state of relaxation and looseness frees up the immune system to build up its disease-fighting defenses. "When we feel completely safe, our body devotes resources to long-term investments that lead to good health outcomes—growing, reproducing, and building the immune system," Kuo adds. "When we are in nature in that relaxed state, and our body knows that it's safe, it invests resources toward the immune system." Also, spending time in nature has been shown time and time again to help relieve stress and improve mental health. So, nature can also help with immunity via its stress-fighting benefits.

 

BY: John Anderer, Eat This, Not That, OCTOBER 5, 2021

FACT CHECKED BY: Faye Brennan

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