Will training help to increase immunity and is it too late to start?

The pandemic is gaining momentum, and one of the best means of protection against the disease remains one's own immunity. Proven long agoThe compelling link between physical activity and the body’s defense systemthat regular exercise will increase it and reduce inflammation in the body. Those who exercise five or more days a week get sick almost half as often as those who lead an inactive lifestyle.

However, we are talking about regular exercise over several weeks, months and years. What if you haven't played sports for a long time, but you need strong immunity right now? Below we will analyze whether it is possible to start training during a pandemic, whether it will help protect health or, conversely, harm an unaccustomed body.

How One Exercise Session Affects Immunity

In the sports environment, there is an "open window" theory. It states that after hard exercise, the body's immune function is suppressed for 1–2 hours. At this time, a person is especially vulnerable to infections, although after a day, immunity returns to normal and even improves.

However, a great overviewDebunking the Myth of Exercise ‑ Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan scientific research refutes this theory and provides evidence that exercise is only beneficial.

During physical activity, the number of lymphocytes in the peripheral blood increases 10 times. And the number of CD8 T-killers - lymphocytes that destroy body cells damaged by viruses, bacteria and tumors - increases 2.5 times. Thus, immunity improves significantly during exercise.

At the same time, after 1–2 hours, the level of lymphocytes falls, moreover, they become even less than it was before the training. Scientists found out that during this period lymphocytes transferred to the periphery, to cells of various organs and tissues: lungs, intestines, bone marrow. There, the body's defenders identify and destroy cells infected with pathogens, maintaining health.

ResearchThe effects of exercise on vaccination responses: a review of chronic and acute exercise interventions in humans confirm that even one session of exercise improves the immune response to vaccinations in both young and old people. Moreover, any activity has a good effect - both aerobic training and strength exercises on different muscle groups.

However, we must remember that everything is good in moderation. Unusually strenuous physical activity combined with other factors can actually wreak havoc on the body.

Can exercise harm your immune system?

Even athletes who are perfectly adapted to physical activity, after the competition, increasesAsthma, allergy and the Olympics: a 12-year survey in elite athletes, Clinical characteristics of 385 illnesses of athletes with impairment reported on the WEB-IISS system during the London 2012 Paralympic Games the risk of various diseases. Scientists suggest that this is due to a number of factors:

• Unusually strenuous physical activity. These are grueling events such as a marathon (42 km) or repetitive days of working to the limit, like during the Olympic Games.
• Psychological stress from competition.
• A large crowd of people, increasing the risk of contracting an infection.
• Flights to a different time zone and lack of sleep, which often happens in international competitions.

The sum of the factors can really reduce immunity, but this does not threaten people who are engaged in their health regimen.

Even if your muscles ache from unusual loads, your immunity will not decrease from this.

Below we give a list of rules, if followed, you will only benefit from exercise.

How to practice to get only benefit

First of all, remember that neither regular training, much less a single session, will not protect you from the virus if you exercise in crowded places, neglect the rules of hygiene and excessively exhaust yourself.

Remember that you are doing for your health. Sports achievements can be postponed for a more relaxed time. By following a few simple rules, you will get all the benefits of being physically active and certainly not hurt yourself.

Choose the right training locations

Now is not the time to buy a gym membership and visit crowded outdoor areas. At the same time, a horizontal bar, expander and a pair of dumbbells can turn your home into a real gym and provide a load on all muscle groups. You can do without any equipment at all, moreover, both strength and cardio exercises.

Exercise regularly

Start with 2-3 workouts per week for 30-60 minutes and as you get used to the loads, increase the number to 5-7 times a week.

Alternate loads to develop all the physical qualities of the body: muscle strength, endurance, flexibility and coordination.

For example, you can run three times a week and do weight training or quiet stretching practices like yoga or stretching for the remaining two days.

Increase the load gradually

Increase your training volume by no more than 10%The compelling link between physical activity and the body’s defense system a week and be guided by your condition. For example, let's say you decide to run and start with two kilometers. Get used to this load for a week, and the next week, increase the distance by 200 meters.

You can also navigate in time: you started with 30 minutes of easy jogging, next week run 3 minutes longer. The same applies to power loads. If you started with three sets of 10 push-ups, add one per set the next week.

Monitor your condition

If you have signs of illness, postpone your workout. Your body does not need additional stress in the form of unusual loads.

Eat enough carbohydrates and flavonoids

Carbohydrates are necessary for the body to endure physical activity. But don't go overboard on sweets and baked goods. Although they are rich in carbohydrates, they will not benefit your immune system. On the contrary, it will increase inflammation and reward you with extra pounds.

Add more healthy sources to your diet: cereals, vegetables and fruits.

In addition to carbohydrates, they are rich in vitamins, which will also have a positive effect on your immunity. Flavonoid-rich foods can also help support your defense system.The compelling link between physical activity and the body’s defense system. These are green tea and coffee, dark chocolate, berries, sage, mint, thyme and rosemary, basil, curry.

What training to choose in quarantine

Here are some ideas for quarantined workouts.

Cardio workout

You can walk or run in places where there is no close contact with other people, such as in parks or on the streets in the morning. If you don’t have such a place, try light complexes for 30-40 minutes, consisting of cardio.

Strength with body weight or free weights

Different types at your disposal push ups and pull-ups, squats, handstands, folds and crunches on press. Calisthenica will give you a beautiful strong body, provide an endless field for progress and at the same time will not cost you a penny.

Interval training

To build endurance and improve heart and vascular health, you can try high-intensity interval training. They will take a minimum of time and provide as many or more health benefits as prolonged cardio workouts.

Gentle stretching practices

If you've wanted to try yoga for a long time, now is the time to do it. All you need is a rug, although you can do without one.

Yoga not only develops flexibility and coordination, but also helps fight stressAssociation of yoga practice and serum cortisol levels in chronic periodontitis patients with stress-related anxiety and depression, Longitudinal and Immediate Effect of Kundalini Yoga on Salivary Levels of Cortisol and Activity of Alpha ‑ Amylase and Its Effect on Perceived Stress, depressedThe Efficacy of Yoga as a Form of Treatment for Depression, A Breathing-based Meditation Intervention for Patients with Major Depressive Disorder Following Inadequate Response to Antidepressants: A Randomized Pilot Studyand anxietyEffect of Hatha Yoga on Anxiety: A Meta-Analysis - factors that strongly plant immunity. Add gentle practice to your workout plan and you get a double benefit from training.

Strengthen your immune system with exercise, get enough sleep and fight stress, and your immune system will become a reliable defense against the virus.

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Do you play sports during quarantine? Let us know in the comments.