One Proven Way to Improve Immunity

Currently, there are lots of “experts” claiming that you can improve your immunity with their products. Don’t waste your money on supplements when simple habits have been proven to make a difference.

There are three proven ways to improve immunity, and today we will start with exercise.

While exercise is an important habit for health and immunity, not all exercise will boost your immune system.

Move more, sit less.

Now is not the time to ramp up your exercise routine. Moving is key, but high-intensity long-duration activity is counterproductive. A 2019 study showed a J – curve response when it comes to activity and immunity.

This study in the Journal of Health and Sport Science showed that sedentary people have normal levels of risk from Upper Respiratory Tract Infections (URTI). Performing moderate-intensity exercise, the equivalent of 20 – 30 minutes of daily walking reduces the risk of infection by 40-50%. While long-distance or intense training increases the risk of developing a URTI by up to 6 times.

A study in The Journal of Strength and Conditioning Research comparing moderate-intensity continuous training (MCT) with high-intensity interval training (HIIT) had similar findings. While high-intensity sessions are popular because of their short duration they may be counterproductive when it comes to improving immunity.

This study compared 16 healthy young men after 9 weeks of either MCT or HIIT. They found that moderate continuous training increased markers of immune function. However, high-intensity training decreased the main immune biomarkers found in white blood cells.

This will probably not come as a surprise to anyone who has trained for an endurance event. How many times have you felt like you were fighting a cold before or immediately after the big event?

What is Moderate?

Many studies have shown that moderate exercise does improve immune system functioning, but what does moderate mean? It is generally defined as being less than 60 minutes in duration at 75% or less, of your Maximum Heart Rate (MHR).

The American Heart Association recommends starting at an intensity of 50 – 75% of your Maximum Heart Rate.

The easiest estimate of your target heart rate is 220 – age = Maximum Heart Rate

Maximum Heart Rate x 50 – 75% = your guideline for moderate intensity.*

For example, if you were 50 years old.

220 – 50 = 170 Max HR

170 x 50% – 75% = a heart rate between 85 beats per minute – 128 beats per minute for moderate activity

*This is a general estimate. It doesn’t take into account the effects of genetic differences, training, medications and other personal variables.

It should feel like something between a 5 – 7 on a perceived exertion scale. A comfortable pace where can talk, but not sing.

Moderate activity is personal

If you haven’t been exercising regularly then start easy. The recommendations of less than 60 minutes a day may be too much for you. You may want to start with short chunks of time at a lower intensity level.

If you have been training consistently for a long-distance event 60 minutes a day at 75% will feel pretty good. Like a comfortable workout.

Most importantly now is not the time to push yourself and if you are feeling unwell to rest and recover.

Stay active to stay healthy, but don’t overdo it. Now is not the time to get fit. Now is the time to improve your health, starting with regular activity at a pace you can enjoy. The immune-boosting benefits of exercise are temporary. For best results do something active every day and keep washing your hands.

Change your mind, change your health,

Shayla