Some days ago I read the story of a 101-year-old man who was discharged from a Wuhan hospital after having recovered from the Covid-19. His story is one of hope and encouragement. But it’s also an inspiring one: during his weeks at the hospital, this man never stopped exercising [1]!
And exercising is what we are going to talk about today as we continue our journey in the skills section of the functional nutrition matrix, that we started in Want to support your immune system? Let’s talk basics! In this post, we will explore the topic of exercising in relation with our immune system and the response of our immune system to inflections.
The profound impact of exercise on the immune system has been demonstrated in numerous studies. And as usual, also in the case of exercise and its effects on the immune system, balance is key.
It is generally agreed on that bouts of short lasting/moderate intensity exercise are beneficial for our immune defense and likely help lower the risk of respiratory infections/illness. This is explained by the stimulation of ongoing exchange of immune cells between the circulation and tissues [2,3].
When repeated on a regular basis, bouts of moderate physical activity confer multiple health benefits, including a reduced systemic inflammation and decreases incidence of illness. Studies have consistently supported an inverse relationship between moderate exercise and the incidence of upper respiratory tract infections and several epidemiological studies suggest that physical activity is associated with decreased mortality and incidence rates for influenza and pneumonia [3]. There is also some support for improved response to the flu vaccination in elderly adults who engage in regular exercise [2,3].
There is less consensus about the effect of high exercise training workloads, which might be linked with transient immune perturbations, inflammation, oxidative stress and increased risk of illness [2, 3]. Among other possible explanations, this might be related to an imbalance between Reactive Oxygen Species and antioxidant defenses [4].
Another aspect related to movement and immunity has to do with the role of movement for the lymphatic system. This system is part of your immune system. It does not have a pump of its own (like the heart is for the circulatory system), and there are things we can do to help the lymph flowing such as deep breathing, rebounding and moving.
In these special days of “lockdown” or restrictions implemented to reduce and slow down the spreading of the Covid-19, most are not allowed to go to gyms and sport classes and some are forced to plainly stay at home.
There is no doubt that regular movement, in amounts, types and intensities that look different for each of us, is beneficial for our immune system.
So can we do something to keep our exercise practice going, even under these restrictions? Or can we do something to start an exercise practice if we don’t currently have one? Absolutely!
I asked my colleague Karen Nijssen, Movement and Strength Specialist and Functional Medicine Health Coach, for help on this topic. And here is her advice!
Some general notes first
Go for active forms of movements in the morning and in the afternoon. Then slow your body down in the evening with calming activities such as stretching or restorative forms of yoga. - Note: there are exceptions! If you did not have the best night of sleep or you woke up ‘stressed and on high alert’, it might be better for you to start your day with a brisk walk outside or a morning stretch or meditation.
Minimise or avoid working out after 7pm, as that might affect the quality of your sleep.
Move your body first thing in the morning, to give your fascia some love. Fascia is connective tissue that surrounds parts of your body such as organs, muscles and blood vessels.
Moving or working out in the morning might also improve your sleep at night.
If you can, do movement outdoors. Fresh air, oxygen and movement – win win win!
And some suggestions for those who do not have a daily practice yet
Start with something you love doing! Start with even just 5 minutes per day and build from there when your body starts asking for more. - Loving it is key because if you don’t, you are most likely to either do it for a while and stop or not to start at all. Start with something you will do! This will give you positive momentum.
Love dancing? Go for it! Dancing in your living room also counts as exercise! And you can do that with your partner too!
Inspired by yoga? There are tons of resources on YouTube! All types of yoga styles, durations and intensities. Same thing for Pilates, QiGong…and more!
You can do some High Intensity Interval Training (HIIT). You can find resources on YouTube and select according to your physical conditions and the space you have available for your training.
Jumping on a trampoline is great for supporting the flow of lymph. You might be able to do that even indoors or in your garden, if you’re lucky enough to have one.
If you are allowed to get out, you could go walking, cycling or sprinting, depending on what you like and your condition.
Here’s where you can find Karen to learn more from her:
And she is even offering free live sessions to help you get started with an at-home practice during this period of lockdown and restrictions! You can join her Facebook group:
As usual, I'd love to hear from you! Do you have more strategies you use for exercising or moving more at home or tips for those who just want to start? Please leave your comments below!
Do you need personal support with your diet and lifestyle during this particularly challenging time? Book your free 20-minute phone consultation here!
References
[2] Simpson Richard J, Campbell John P et al. “Can exercise affect immune function to increase susceptibility to infection?” Exercercise Immunology Review. (2020) 26: 8-22.
[3] Nieman, David C, and Laurel M Wentz. “The compelling link between physical activity and the body's defense system.” Journal of sport and health science vol. 8,3 (2019): 201-217. doi:10.1016/j.jshs.2018.09.009
[4] Maggini, Silvia et al. “Immune Function and Micronutrient Requirements Change over the Life Course.” Nutrients vol. 10,10 1531. 17 Oct. 2018, doi:10.3390/nu10101531
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