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    There are numerous benefits to being active. Exercise can help you lose weight, improve your mood, and boost your energy levels. But what about your immune system? Does exercise help or hurt it? In this blog post, we will explore the effects of exercise on immunity. We will also discuss some things you can do to boost your immune system!

    Regular exercise has several benefits. First, it helps to improve our overall physical health and mental well-being by boosting our energy levels, mood, and self-esteem. Regular workouts help us maintain a healthy weight, which is crucial for preventing obesity-related diseases such as heart disease, stroke, cancer, and diabetes.

    A fifteen minute  workout daily brings in several changes in our body. During the first week of regular exercise, the body sheds toxins stored in the muscles and other tissues. The liver also starts detoxifying the blood, which reduces the number of cancer-causing chemicals in our system.

    After a month of regular exercise, we start to see a decrease in bad cholesterol and blood pressure levels and an increase in good cholesterol levels. Our body also becomes more efficient at using oxygen, which reduces our risk of developing heart disease.

    After three months of regular exercise, we start to see a reduction in our risk of developing cancer. Our bodies also become better at fighting off infections, and our cells start regenerating faster.

    By now, we know how important regular exercises are for your health.

    Does exercise improve immunity as well?

    According to scientific research, moderate-intensity exercise is the most effective way to improve immune function. Moderate-intensity enhances your heart rate and makes you sweat. This could include brisk walking, jogging, biking, or swimming.

    Walking or running for 60 minutes or less is recommended for the immune-boosting advantages.

    So, does exercise help or hurt your immune system? The answer is- it depends. If you are regularly active and exercise at a moderate intensity, you can expect to see improvements in your immune function. However, if you are new to exercise or have a sedentary lifestyle, you may experience a temporary decrease in your immune function.

    How does exercise boost immunity and help fight off infections?

    When you exercise, the following changes happen in your body:

    Increased Antibodies and White Blood Cells:

    Exercise increases the number of antibodies and white blood cells in your system, which helps fight off infection. Exercise also increases the production of cytokines: Cytokines are proteins that help regulate the immune response. Exercise increases the production of cytokines, which help to fight infection and inflammation.

    Increased Temperature 

    Exercise increases the temperature of your body, making it warmer and sweat. This increase in body temperature helps to kill bacteria and viruses.

    Increased Levels of Glutathione

    Glutathione is a powerful antioxidant that helps to protect your cells from damage. Exercise increases glutathione levels in your body, which helps fight off infection and inflammation.

    Getting Rid of Bacteria 

     Physical activity causes us to breathe deeply and rapidly, which helps get rid of bacteria and other toxins from our lungs.

    How to stay physically active?


    Cycling is an excellent exercise to stay active. Cycling has the following advantages:

    • Low Impact: Cycling is a low-impact exercise, making it easy on your joints.
    • Wide Range of Motion: Cycling allows you to move your arms and legs in a wide range of motion, improving your overall flexibility.
    • Cardiovascular Exercise: Cycling is a cardiovascular exercise, which means it helps to improve your heart health and overall fitness.
    • Weight Bearing: Cycling is a weight-bearing exercise that helps build and maintain bone density.

    Stress-free walking for at least 30 minutes a days

    Walking helps reduce stress, does not need any equipment, and is a great way to connect with nature. In addition, regular walking for 30 mins a day can help reduce the risk of chronic disorders such as heart disease, stroke, cancer, and diabetes.

    Workouts, Zumba, aerobics, yoga, or any dance

    A recent study revealed that aerobic workouts, such as Zumba, aerobics, or yoga, led to a significant rise in antibodies and white blood cells. These workouts are a great choice to stay physically active. In addition, when done in groups, these exercises can be a great choice to socialize and connect with your friends. 

    Involvement in outdoor games or sports

    Playing outdoor games, such as football, cricket, or basketball, can help you stay active. These games involve a lot of running and jumping, which helps increase your heart rate and improve your overall fitness.

    So go ahead and get moving- the benefits to your health are worth it!

    How to stay active during the coronavirus pandemic?

    As new COVID-19 incidents continue to emerge, individuals are being asked to remain at home in self-quarantine. In addition, fitness centers and other places where people congregate are being closed for some time in some countries. Staying at home for lengthy periods might challenge staying physically active.

    How do you stay physically active during this time?

    Take short active breaks during the day:

     Get up and walk around the house for a few minutes every hour. Instead of taking the elevator, use your stairs to get some exercise. Put on some music and dance around your house. Playing with your kids or pets is a great way to get active.

    Do some light exercises:

    If you have some space in your house, you can do light exercises. For example, try doing a few minutes of stretching, Pilates, or Yoga.

    Follow an online exercise class:

    There are many online exercise classes that you can do from the comfort of your home. These classes are usually 30-60 minutes long and include a variety of exercises. There are many online fitness communities that you can join as well.

    Do some home-based exercises:

    Many exercises can be done at home without any equipment. Try doing some squats, lunges, or push-ups—many workout videos are also available on YouTube for help.

    So, what else can you do to boost your immune system?

    There are several things you may do to boost your immune system. The following are some examples:

    – Stress reduction techniques

    Depression and stress result in a weakened immune system. When you are under stress, your body produces the hormone cortisol, which suppresses the immune system. This makes you more susceptible to illness.

    Many different stress-reduction techniques can help you relax and reduce your stress levels. Popular techniques include deep breathing exercises, meditation, yoga, and aromatherapy.

    – Get enough sleep

    The hormone melatonin is produced when you sleep. This hormone helps to strengthen your immune system. Melatonin is also a powerful antioxidant, which helps fight off infection-causing free radicals. Most people need around eight hours of sleep per night.

    When you compromise on sleep, you are not only more likely to get sick but also less productive and more prone to accidents.

    – Following a healthy balanced diet

    A healthy balanced diet is essential for maintaining a robust immune system. Eating plenty of fruits and vegetables helps provide your body with the essential vitamins, minerals, and antioxidants to stay healthy. Avoid processed foods, sugary snacks, and alcoholic beverages.

    – Drink plenty of fluids

    Drinking plenty of fluids helps keep your body hydrated, which is essential for maintaining a healthy immune system. Water, juice, and herbal teas are all excellent choices for staying hydrated.

    – Quit smoking

    Smoking cigarettes not only increases your risk of lung cancer but also weakens your immune system. Smoking causes the body to produce more cortisol, which suppresses the immune system. Quitting smoking is one of the best things you can do for your health.

    – Maintain a healthy weight and avoid obesity

    People who are obese are more susceptible to illness because their immune system is constantly working to fight off the extra weight. Hence, it is crucial to maintain ideal body weight.

    – Limit alcohol intake

    Excessive alcohol intake can weaken your immune system. Alcohol also leads to the production of cortisol in the body. Cortisol suppresses the immune system. Therefore, limiting your alcohol intake helps keep your immune system healthy.

    – Wash hands frequently

    Wash your hands with warm water and scrub for at least 20 minutes to protect yourself from infections. Ensure that you wash your hands after sneezing, coughing, or blowing your nose.

    – Get exposed to sunlight

    Sunlight helps your body produce vitamin D. This vitamin is vital for maintaining a healthy immune system. Most people need around 20 minutes of sunlight per day. You can also get vitamin D from food sources such as fatty fish, eggs, and dairy products.

    – Include zinc and vitamin C in your diet

    Zinc and vitamin C are essential nutrients for maintaining a healthy immune system. Foods rich in Zinc are oysters, beef, pork, and poultry. Vitamin C is found in fruits and vegetables such as oranges, tomatoes, and broccoli.

    Exercise is fundamental to a healthy lifestyle and can have many benefits for your health. However, the flip side of the picture is that exercise can also have adverse effects on the immune system. By Following this post, you will be able to stay active and maintain a healthy immune system.

    Please feel free to share this post with your friends and family. And be sure to leave a comment below if you have any questions or feedback. Thanks for reading!

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