AUTHOR
STEPHANIE FRADE Stephanie Frade is the director and principal Exercise Physiologist of immune exercise physiology , research manager for the Ingham Institute Rheumatology department , and sessional lecturer at the Australian Catholic University . Stephanie is also a PhD candidate at the University of Southern Queensland , with a passion in developing realistic and accessible exercise opportunities for people living with an autoimmune disease .
THE ROLE OF EXERCISE IN YOUR IMMUNE HEALTH
Exercise physiologist Stephanie Frade explains how exercise can help us avoid sickness .
Our immune system is made to keep us healthy and protect us against bacteria , viruses and more . When the cells in our body kill or overwhelm intruders to remove infection or disease , this is called an immune response .
Physical activity is defined as any movement that is carried out by our muscles and requires energy . It can be unplanned and unstructured .
Exercise however , is planned , structured , repetitive and intentional movement aimed to improve or maintain physical fitness and / or achieve certain goals . Exercise can be performed at various intensities , durations and frequencies , and can be different types , such as aerobic , strength / resistance , or range of motion .
How does exercise and physical activity help immune health ?
During and after exercise , various pro-inflammatory and antiinflammatory chemicals called cytokines are released in our body , and blood flow ( circulation ) increases . How this affects our immune response depends on factors such as regularity , intensity , duration , and type of effort applied to the exercise .
} In addition to this , regular physical activity over our lifespan reduces systemic inflammation and improves other aspects of immune function and aging .
Now , how much should I exercise ?
The Australian Physical Activity Guidelines recommend adults engage in a minimum of 30 minutes of physical activity per day , with an accumulation of 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity of physical activity per week .
Examples of moderate intensity physical activity include :
} Brisk walking , golf , dancing , bike riding , recreational swimming , Pilates , yoga and even household chores such as vacuuming , raking and gardening .
Examples of vigorous intensity exercise include :
} Heavy weightlifting , running , bike riding at a greater speed , high intensity interval training type workouts and spin classes .
It is also recommended to perform strengthening exercises twice a week and to frequently break up sedentary time ( limiting it to no more than one hour at a time ).
Here are my five tips to strengthen your immune system :
} Sleep : Make an effort to get 7-8 hours of good quality sleep every day .
} Fuel : Eat a varied and nutritious diet .
} Exercise : Find the right exercise type , duration , and intensity that works for you ! There is no ‘ one size fits all ’ approach to exercise . Best to start light and gradually build up from there and listen to your body . Remember that some days can be better than others .
} Mind : Find ways to unwind and relax . You can try meditation , yoga , take a hot bath , or do something you enjoy !
} Move : Limit sedentary time by getting up every hour and finding ways to be active throughout the day .
In summary , there is strong evidence to suggest that being physically active and exercising regularly strengthens the immune system and reduces the incidence of disease . Sometimes this is easier said than done . However , if you focus on finding the right balance and listening to your body , your immune system will thank you for it !
14 YMCA HEALTHY LIVING MAGAZINE