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May 13

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Exercise habits to boost maximum immunity

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How and where you exercise can affect your immune system and your vulnerability to infection and illness. Based on the following considerations, you might like to adjust your exercise habits to boost your immunity.

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Exercise is tough on the body, but we want to maximise its effects. We don't want that to be to the detriment of our overall health though. It's important to remember there are several factors at play, some of which we have more control over than others.

How weather conditions can affect your immune system

The worst weather for picking up a cough or cold after exercising is not damp, or wet and windy weather. Contrary to what you might expect, it's very cold and dry weather.

Typically when the air temperatures are below 0 degrees C. That's because very cold air carries little moisture. Inhaling this cold, dry air tends to try out the mucous membranes of the nose and throat.

These membranes are your first line of defence against viral and bacterial attack.

You can’t of course change the weather. You might, however, want to avoid immune depleting (i.e. long and/or hard) workouts during such conditions.

Avoid air pollution to boost exercise benefits for your immune system

Winter high-pressure systems can cause ‘temperature inversion’. This is where stagnant cold air is trapped close to the ground for many days. Subsequently, a buildup of toxic pollutants such as nitrogen oxides and hydrocarbons occurs.

These pollutants are irritants to the protective tissues of the nose, throat, and lungs. As a result, they are known to lower immunity – making URTIs more likely.

During such weather episodes, exercising indoors may be preferable.

Warm down after exercise for an added immunity boost

Warming down after a workout is a good idea for several reasons.

An extended warm down helps to reduce post-exercise immunity suppression. 10-15 minutes of low-intensity activity is all you need after your main session.

Adjusting intensity and duration to boost your immunity

The greatest risk of post-exercise immune suppression occurs not when you’re sticking to your normal training routine.

It's when you up the ante, increasing your training volume or intensity or both.

Factors such as stress, tiredness, nutrition, environment, etc. can and do affect immunity.

You should try and plan any such build-up for a period when you’re not tired or stressed. When you haven’t been living off takeaways because you’ve had no time to prepare proper meals.

Sleep

Likewise rolling out of bed at 5 am on a winter morning might be a way to fit in an extra workout.

If it’s depriving you of sleep though, the chances are your immunity will suffer.

Perhaps the biggest adjustment you can make to your exercise habits that will boost your immunity is ensuring proper, adequate sleep.

What other nutrients can boost immunity?

Health food store shelves and sports supplements retailers are stacked with products claiming to improve immunity and ward off illness. How many actually work?

​What other steps can you take?

During periods of intense training or competition, many athletes find that they become more susceptible to colds and infections. While moderate training boosts your immune system, intense training appears to depress immune cell production.

​Want to know more about exercise and your immune system?

About the author

Paul Stokes

Paul Stokes BSc (Hons) is a Certified Personal Trainer, Accredited Sports Nutritionist, qualified Exercise to Music Instructor, Precision Nutrition coach, Massage Therapist and teaches 8 of the Les Mills Group Exercise programs.

He currently works in the Oil & Gas industry as a Wellness Coach, imparting his vast knowledge and experience to improve the quality of life of several hundred offshore workers.

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