Exercise to Boost Your Immunity
With the recent escalation of the COVID-19 virus in Australia, and the sense of concern associated with it, a lot of us might have neglected the importance of staying healthy and looking after ourselves. Given the current situation, it is important to maintain a strong immune system that would allow you to fight off any viruses or bacteria, especially if you are an essential worker or part of the more vulnerable population.
Our immune system is designed to protect our bodies against pathologies we might encounter in our day to day lives. Most of the time it does an excellent job, but, just like us, our body armour can have an off day, and in these circumstances, we might feel unwell.
There are plenty of ways to boost our immune system and make it stronger, and it all comes back to a healthy lifestyle. That includes a balanced diet, good quality sleep, minimal stress levels and regular exercise. Not all aspects can be easily controlled, especially while the current regulations are constantly changing, therefore finding a routine will help you find balance.
It was believed for a long time that exercising would diminish our body's immune response and leave us exposed to germs and illnesses. In recent years, research has shown that it was in fact the opposite, and that following a workout, immune cells spiked in the bloodstream, and then travelled to the lungs, guts and other organs as these structures are more vulnerable, and our body aims at protecting them at all cost. Studies have also demonstrated that although it is beneficial for our health to stay fit, a drastic increase in physical activity might have the opposite effect as one's body might not be able to handle such a radical change. So slow and steady is the key here!
Unfortunately for gym bunnies, fitness facilities have had to close for the past few weeks. But now is a great time to switch it up and take up an outdoor activity in the beautiful surroundings Cairns has to offer. If you are planning to go for a hike, a ride or a run, make sure you are still aware of social distancing, and avoid training partners who are considered at risk or showing some symptoms of COVID-19.
While leaving our house might not be an option for the most vulnerable of us, you might decide to workout in the comfort of your own home. Most of us have definitely noticed an increase in workouts videos and multiple fitness challenges on social media, but don't get too ambitious, now is definitely not the time to injure yourself. It is crucial to find a tailored workout, one that would take into consideration your own abilities, the equipment you have at home, and above all, your fitness goals.
Fitness is not only physical, and in these challenging times, your mental health might also be impacted. With a constant exposure to stress, our body will develop a collection of symptoms to warn us about the extreme load we are putting ourselves through. This might lead to a feeling of constant tension in your body, tightness in your muscles, and sometimes heart palpitation, or issues with sleeping or digestion. Because our lives are constantly busy, it might create a vicious circle, and you might start feeling overwhelmed by these sensations.
Several studies demonstrated that exercising was one way to break this circle, as it acts as a powerful antidepressant for our body, minus the potential side effects. The release of endorphins after physical activity has been shown to help increase energy levels, and it also regulates sleeping patterns, reduces overall body inflammation and increases activity in the relaxation centres of the brain. It was noted that finding a routine with one's exercise regimen, would prevent relapses in cases of depression and anxiety. If you are fond of meditation, you can add an element of mindfulness in your fitness routine, which in the long run would give you a stronger resilience when facing mental and emotional challenges in life.
Isolation can be a trying time for all of us, and it is essential to maintain a connection between each other and reach out if we feel like it is more than we can handle.
A simple way to stay fit, healthy and safe in these times is to do regular gentle exercise. If you usually join classes and enjoy the social aspect of it, why not joining us for an online Pilates group class, or a mobility and meditation class. If you are concerned with a previous injury and would like some advice on how to manage it while you cannot book an appointment with your favourite osteo, we have your back (sorry, this one was too easy...)! There are plenty of rehab exercise platforms available, and our team decided to dive deep into the never ending variety of exercises and stretches that Physiotec has to offer.
It doesn't matter what you do or how you do it, as long as you keep moving!
Author: Dr Marie Lombard [Osteopath]
References and further readings:
1. Baek, K., Jo, J., Kang, Y. et al. Exercise training reduces the risk of opportunistic infections after acute exercise and improves cytokine antigen recognition. Pflugers Arch - Eur J Physiol 472, 235–244.
2. Mårtensson, S., Nordebo, K., Malm, C. High Training Volumes are Associated with a Low Number of Self-Reported Sick Days in Elite Endurance Athletes. J Sports Sci Med. 2014 Dec 1;13(4):929-33
3. Campbell, J. and Turner, J., 2018. Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan. Frontiers in Immunology, 9.
4. Zagorski, N., 2019. Physical Activity May Lower, Prevent Depression. Psychiatric News, 54(6).
5. Nieman, D. and Wentz, L., 2019. The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science, 8(3), pp.201-217.
6. Telehealth Physical Therapy in Musculotskeletal Practice - Lee, A., Davenport, T. and Randall, K., 2018. Telehealth Physical Therapy in Musculoskeletal Practice. Journal of Orthopaedic & Sports Physical Therapy, 48(10), pp.736-739.
7. Tips to get active - https://www.niddk.nih.gov/health-information/weight-management/tips-get-active