You probably know what foods you need to be eating for a stronger immune system.
It is as easy as adding fresh, unprocessed protein, vegetables, fruit, legumes, grains, nuts and seeds to your daily and weekly diet for you to start feeling better.
It's a wonderful bonus that many of those foods are excellent for providing other health advantages like a strong heart, better brain functioning and an improved respiratory system.
Speaking of bolstering your heart, brain and respiratory process, exercise can provide those benefits as well. And you don't have to take up hours of weekly strength training or run 5 miles every day to benefit.
Actually, over-training and exercising too hard can have a negative effect on your body's ability to fight off infection and illness.
How "Smart" Exercise Works to Boost Immunity
There is a lot of research on the multiple benefits of exercise.
You feel great about yourself, you sleep better, your brain is more crisp and clear, and you may even find yourself losing some unwanted weight.
It turns out that what goes on inside your body when you exercise can also crank up your natural defense system.
As a loose definition, exercise is anything you do that stresses you physically, and gets your heart rate cranked up.
So helping your best friend move can be viewed as exercise, if it is moderately intense.
When you exercise in any way, cells called macrophages are produced. These cells are very good at enhancing your immune system and fighting bacteria.
Exercise also strengthens your heart.
This means that more blood is pumping throughout your body effortlessly.
Physical exertion even makes your lungs stronger, meaning oxygen dispersal to all of your muscles and organs is extremely efficient. And when your muscles become stronger, you raise your metabolism and burn fat and calories.
That is also a sign of a healthy immune system.
Consistent exercise can lower your risk of contracting the 2 to 3 upper respiratory infections the average adult has to put up with every year.
And when you enjoy 45 minutes of moderate to intense exercise 3 to 5 days a week, you experience 25% to 50% less sick time than non-active individuals.
Consistent exercise is proven to boost your immune system by improving how your body processes oxygen, pumps the blood, helps to remove toxins, improves digestion, and so much more.
Simply put your body was designed to move, not sit around. In fact, it loves moving so much it rewards you with better health and it makes you "feel better" What a reward!
So what are you waiting for?
Get up and get moving.
It doesn’t mean you have to train like an Olympic athlete. Just be consistent in getting moving and making it a habit. There is literally a never ending supply of good advice on what type of exercise you need and how to go about it safely.
Talk to your doctor, hire a professional trainer, do your own research, whatever it takes – just get moving!
Done right, staying within your fitness level to begin with and progressing slowly and methodically, exercise can be a valuable asset to fight off illness.
See you on the walking trails!
Be well my friends.
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