It is well known that a healthy immune system is so important for our overall health and wellbeing. Our Immune system is our bodies defence to potentially damaging bacteria, viruses, pathogens and toxins which are detrimental to our health. Without a healthy immune system, we are more susceptible to infections and diseases, which we know can have lasting negative impact on our health. Building a healthy immune system can reduce our risk and severity of illness, which not only positively impacts our physical health but also our mental health and quality of life.
How does Exercise help?
Research shows a clear relationship between moderate exercise and a reduced illness risk. People who exercise regularly, but not too intensely, generally enjoy a healthier immune system. When we exercise at a moderate intensity the number of immune cells in the bloodstream and lymph fluid increases. The increased blood and lymph flow during and following exercise, helps the body to distribute these immune cells efficiently to the tissues. This circulation increase occurs after each bout of exercise but is short-lived. Despite this, the immune benefits of exercise does build up over time. Therefore, our immune system is healthier when we undergo regular exercise over a period of time, as opposed to sporadic bouts of activity.
As we age our immune system naturally declines. Evidence suggest that regular exercise delays the onset of this age-related immune dysfunction. In the elderly population, the combination of resistance training combined with regular cardiorespiratory exercise is shown to have the best outcomes for immune health.
Our immune system is composed of two components. The innate immune system and the adaptive immune system.
Innate Immune System
This is our first line of defence and begins with the skin and mucous membranes. If germs get past these then our specialised immune cells and network of enzymes come into action. These include cells that can help fight inflammation, viruses and bacteria. Natural killer cells are the third part of the innate immune system and can identify cells that are infected with viruses as well as other abnormal cells that have the potential to become cancer cells.
Adaptive Immune System:
If the innate immune system doesn’t successfully control the threat then the adaptive immune system kicks in. This system targets the specific germ that is responsible for an infection. It is slower to respond because it needs to recognise the specific germ and this takes time. This system can also remember germs so that future exposures can be addressed quickly. This system is made up of cells such as T cells, B cells and antibodies. When we receive a vaccination or suffer certain illnesses, such as chicken pox, our adaptive immune system is able to remember them and prevent repeat infections.
It is important that the immune system not only recognises potential threats but that it is able to do its job quickly and then reduce its activity until needed again. There are a number of lifestyle factors that can result in chronic low-grade inflammation that means our immune system is constantly working harder than it should and this can lead to increased cell and tissue damage. These can include:
- Lack of exercise
- Poor diet
- Inadequate sleep
- Smoking
- Excess alcohol
Can I exercise too much?
Intense exercise, as opposed to moderate exercise, has been shown to actually compromise immune function. In athletes who are undergoing intense training and competition, there is an increased illness risk during these periods. This may be seen in training such as half marathons or exercising at a challenging pace for 90 minutes per day.
Studies suggest that if you are undergoing intense exercise, consuming carbohydrates and polyphenol rich foods, before, and in the hours immediately after, can help to minimise exercise related immune disturbances, so consider consuming something like a banana and berry smoothie following an intense exercise session. On top of this, training recovery is so important, so ensure you are not overtraining and are prioritising adequate recovery periods.
Further reading:
- Understanding Immune System Health
https://www.mayoclinic.org/~/media/80569BAD2DF84A7394895F041D2726C5.pdf
- The compelling link between physical activity and the body’s defence system
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821
- Regular exercise has long-term benefits for immunity- it’s important to stay active
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Training For Bone Health
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