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Immunity |
Moderate exercise appears to have a beneficial impact on the immune system. It does this by increasing the responsiveness of the cells that help to defend your body from attacks by invading pathogens such as virus’s and bacteria. Over time, this can relate to fewer days of sickness with illnesses such as the common cold or other upper respiratory tract infections. Regular exercise is therefore linked to substantial benefits in the immune system over the long-term. |
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Regular Exercise Can Benefit Your Immune System |
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| Moderate exercise appears to have a beneficial impact on the immune system. It does this by increasing the responsiveness of the cells that help to defend your body from attacks by invading pathogens such as virus’s and bacteria. Over time, this can relate to fewer days of sickness with illnesses such as the common cold or other upper respiratory tract infections. Regular exercise is therefore linked to substantial benefits in the immune system over the long-term. |
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However, Be Careful Not to Overdo It… |
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During times of heavy training, the body produces certain hormones that temporarily lower immunity. Stress hormones such as cortisol and adrenaline are released into the bloodstream and can affect a number of the physiological processes in your body; for example they can raise your blood pressure, increase cholesterol levels and also they may temporarily suppress the immune system. This mechanism is thought to underpin the increased susceptibility to infection in athletes who train extremely intensively over long periods of time, such as marathon runners.
A poor diet can also compound the negative effects of heavy training on the immune system. Dietary deficiencies of protein and certain vitamins and minerals are known to be associated with reduced immunity. An adequate intake of iron, zinc and vitamins A, C, E, B6 and B12 is particularly important for maintenance of the immune system. Thus, eating a healthy balanced diet is crucial for maintaining the immune system. Where in doubt, a well designed multi-vitamin and mineral supplement may help.
Runners exercising with low glycogen (carbohydrate) stores also experience larger increases in circulating stress hormones which may negatively affect the immune system. Thus starting a training session with full glycogen stores and topping these up during the session, perhaps with a sports drink, can help support the immune system at these times.
Other factors that can help support your immune system include keeping stress to a minimum, getting adequate sleep and maintaining a consistent healthy weight. |
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