Advertising
Advertising

The Right Exercise To Boost Your Immune System

The Right Exercise To Boost Your Immune System

Exercise has a powerful effect on your immune system, but it’s not true that the more exercise you do, the better you can fight off sickness. In fact, exercising too much is just as bad as not exercising at all when it comes to immunity.

The Truth About How Long Your Aerobic Workout Should Last

The World Health Organization recommends up to 300 minutes per week of aerobic workout for most adults. That works out to almost 45 minutes every single day.

To put it simply, that’s terrible advice.

Effects Of Long Duration Aerobics

You see, long periods of steady aerobic training actually create a smaller, weaker heart and less powerful lungs. And it can set you up for just about every disease in the book.

Advertising

Exercise The Right Way

Your risk of catching a cold or the flu or developing an infection goes down if you exercise the right way. But if you exercise for too long a period of time, your risk goes right back up. In fact, your risk shoots up higher than if you did nothing at all.

In one study, researchers divided mice into two groups. One group rested in their cages. The other ran on little treadmills until they were exhausted. After three days, all the mice were exposed to the flu virus. The mice that ran until they were exhausted came down with the flu more often and had worse symptoms than the couch potato mice.

In another experiment, mice were infected with the flu virus and then divided into three groups. The first group did no exercise. The second got a moderate amount of exercise each day. The third ran all out for two and a half hours a day. After a few days, 50% of the couch potatoes had died of the flu. Only 12% of the moderate exercisers died. An astounding 70% of the mice that ran for hours died of the flu!

Intense Workouts Suppress The Body’s Immune System

The problem is that intense, prolonged workouts suppress the body’s immune response for a period of time right after you finish exercising. And the longer and more intense your routine, the longer your immune system is down. And that means you’ll get sick more often.

Advertising

The reason for this is simple: your body interprets long periods of exercise as stress.

This raises the levels of norepinephrine and cortisol. These stress hormones tend to suppress the immune system. They cause the numbers of immune cells (including white blood cells) to drop during and after the workout.

Use The PACE Program To Boost Your Immune System

It’s clear that no exercise and prolonged workouts are both bad for your health. But the anti-aging PACE program has immune-boosting power. It shifts the focus of your workout from how long you work to how efficiently you exert yourself.

With PACE, your goal is to hit a peak of intensity in a short timeframe and then rest. You don’t have to do hours of cardio. You only need to work 12 minutes a day. You work long enough to boost your immune system, but not so long that you suppress it.

Advertising

Listen To Your Body

You can choose any exercise you like. It could be as simple as going up and down the stairs, jumping rope, biking, or swimming. The key is to listen to your body. You should be panting at the end of each exertion period. You should not be taxed and exhausted through the whole workout.

Try This PACE Move

Here’s a sample PACE move you can try right now. All you need is your own body and some space.

Supermans:

superman-exercise
    • Lie on the floor on your stomach with your arms extended in front of you and your legs extended behind you. Your chin should be slightly off the ground.
    • Contract your back muscles and raise your arms and legs a few inches off the floor at the same time.
    • Hold for three seconds, then lower your arms and legs back to the starting position.
    • Repeat several times, until you are slightly winded.

    Do three sets, taking time to recover completely between each set. And to make this truly a PACE workout, increase the intensity with each set, either by increasing the number of Supermans you do or by increasing the amount of time you hold the position.

    Advertising

    If you want to learn some other good PACE exercises, check my YouTube channel. I have more than 30 different exercises and a complete workout to help you get started.

    To Your Good Health,
    Al Sears, MD, CNS

    References:

    1World Health Organization. “Physical Activity and Adults.” 2016.
    2Murphy EA, Davis JM, Carmichael MD, et al. “Exercise stress increases susceptibility to influenza infection.” Brain Behav Immun. 2008;22(8):1152-5.
    3Moreira A, Arsati F, Cury PR, et al. “Salivary immunoglobulin a response to a match in top-level Brazilian soccer players.” J Strength Cond Res. 2009;23(7):1968-73.

    Featured photo credit: fitapproach via creativecommons.org

    More by this author

    exercise-boost-immune-system-2 The Right Exercise To Boost Your Immune System Hunter-Gatherers No Carbs Diet protein Can Too Much Protein Hurt Your Health? infrared-sauna-detox Best Detox To Get Rid Of Toxins aloe-natural-treatment Aloe’s Natural Treatment Benefits

    Trending in Fitness

    1 9 Meal Planning Apps That Will Help You Eat Healthier 2 8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals 3 13 Best Fitness Apps to Use in the Comfort of Your Home 4 Why You Should Keep a Fitness Journal to Jumpstart Weight Loss 5 How to Find Workout Motivation When You Hate Exercise

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on March 24, 2021

    8 Smart Home Gadgets You Need in Your House

    8 Smart Home Gadgets You Need in Your House

    We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

    On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

    Advertising

    Take a look at some of the most popular “smart gadgets” on the market:

    1. Smart Door Locks

    A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

    Advertising

    2. Smart Kitchen Tools

    Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

    3. Mini Home Speaker Play:1

    If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

    Advertising

    4. Wi-Fi Security Cameras

    These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

    5. Nest Thermostat

    This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

    Advertising

    6. Smart Lighting

    Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

    7. Google Chromecast Ultra

    Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

    8. Canary

    This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

    Featured photo credit: Karolina via kaboompics.com

    Read Next