Improvement in the Natural Killer Cells and Hormone Release

Improvement in the Natural Killer Cells

Natural killer cells or NK cells seek and destroy harmful microorganisms that have been marked by the antibodies. Exercise also improves the functioning of these killer cells which in turn results in faster improvements from infections.

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Improved Hormone Release

Stress has been associated with the release of hormones such as catecholamines and cortisol. These hormones are known to suppress the functioning of the immune system. The levels of these hormones are also high in individuals who lead a sedentary life. The resultant effect is increased vulnerability to infections. Regular exercise can reverse this effect by significantly reducing the levels of catecholamines. Further it also results in the increased formation and release of beneficiary hormones such as oestradiol (in women), that have a boosting effect on the immune system.

The benefits of exercise and body conditioning are widely researched topics in the field of medicine. The positive effect of exercise on the immune system is now becoming an accepted phenomenon. Studies by several researchers have thrown light on the mechanism by which exercise improves the immune function. It is now well proven that exercise not only helps in reducing weight or building muscles, but also helps improve the function of the immune system. However, it should be noted that exercising at very high intensities may have a suppressing effect rather than improving effect on the immune system.

The American Heart Association and American College of Sports Medicine recommends 30 minutes of moderate intensity activity for a minimum of five days per week in case of adults between the ages 18-65 years.⁶ Adults older than 65 years may require exercises of lesser intensity. Also remember to consult with a healthcare provider before initiating exercises especially if you: have never exercised before, suffer from any underlying disorders/conditions, are taking any medications or have any other conditions that may be affected adversely.

Best Exercises for Boosting your Immunity

To boost immunity through exercise and body-conditioning techniques, it's essential to engage in a well-rounded fitness routine that incorporates various types of workouts. Here are some of the best workouts for immunity boosting:

1. Cardiovascular exercises: Activities that get your heart rate up, such as brisk walking, jogging, running, cycling, swimming, or dancing, are excellent for improving circulation and overall cardiovascular health. Cardiovascular exercises can help enhance the immune system's ability to circulate immune cells throughout the body.

2. Strength training: Resistance exercises, like weightlifting or bodyweight exercises (e.g., push-ups, squats, lunges), help build lean muscle mass and improve bone density. Strong muscles support the body's immune function and help with overall physical resilience.

3. Yoga: Yoga combines physical postures, breathwork, and meditation, making it a great choice for reducing stress and promoting relaxation. Stress reduction is vital for a healthy immune system, as chronic stress can weaken immune responses.

4. Pilates: Pilates focuses on core strength, flexibility, and body alignment. It can help improve posture and overall body awareness, contributing to better physical function and immune support.

5. High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief periods of rest. HIIT workouts can be time-efficient and beneficial for improving cardiovascular fitness and metabolic health.

6. Tai Chi: Tai Chi is a mind-body practice that incorporates slow, gentle movements and deep breathing. Regular practice of Tai Chi has been associated with improved immune function and overall well-being.

7. Outdoor activities: Exercising outdoors, especially in natural settings, can have additional benefits for immunity. Exposure to sunlight allows the body to produce vitamin D, which plays a role in immune health.

8. Low-impact exercises: For individuals with joint issues or who prefer low-impact activities, options like swimming, water aerobics, or using an elliptical machine can provide effective workouts without excessive stress on the joints.

Remember, consistency is key when it comes to reaping the immune-boosting benefits of exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, spread across several days. Additionally, incorporate strength training exercises at least two days a week, targeting major muscle groups.