Fitness enthusiasts have frequently reported that they experience less sickness than their sedentary peers. For example, a survey conducted during the '80s revealed that 61 percent of 700 recreational runners reported fewer colds since they began running, while only 4 percent felt they had experienced more.
Further research has shown that during moderate exercise, several positive changes occur in the immune system. Various immune cells circulate through the body more quickly, and are better able to kill bacteria and viruses. Once the moderate exercise bout is over, the immune system returns to normal within a few hours.
In other words, every time you go for a brisk walk, your immune system receives a boost that should increase your chances of fighting off cold viruses over the long term.
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So what exercises work best? Doctors say the superman is one of the best.
Supermans:
- 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.
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What exercises should you NOT do?
You would think that going hard in the gym is actually better for your immune system, but...
intense workouts suppress your 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.
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.
Staying in shape to exercise
The following guidelines can help reduce their odds of getting sick.
- Eat a well-balanced diet. The immune system depends on many vitamins and minerals for optimal function. However, at this time, there is no good data to support supplementation beyond 100 percent of the Recommended Dietary Allowances.
- Avoid rapid weight loss. Low-calorie diets, long-term fasting and rapid weight loss have been shown to impair immune function. Losing weight quickly is not good for the immune system.
- Obtain adequate sleep. Major sleep disruption (e.g., three hours less than normal) has been linked to immune suppression.
- Avoid over doing it. Space vigorous workouts apart as far apart as possible. Keep "within yourself" and don't push beyond your ability to recover.
