Exercise and Immunity

In the quest for a robust immune system, the role of exercise is pivotal. Striking the right balance is essential, as both too little and too much exercise can impact immune function. Let's explore how adequate exercise can boost immunity, while extremes on either end of the spectrum may leave you more susceptible to illness.

Boosting Immunity with Adequate Exercise

Regular, moderate-intensity exercise has been linked to a strengthened immune system. Physical activity promotes healthy circulation, allowing immune cells to move freely throughout the body. Exercise also triggers the release of endorphins, which can enhance mood and reduce stress, further supporting immune function. Engaging in activities like brisk walking, jogging, or cycling for at least 150 minutes per week can contribute to a resilient immune response.

Too Little Exercise and Immune Function

On the flip side, a sedentary lifestyle may compromise the immune system. Lack of movement can lead to stagnation in the circulatory system, hindering the efficient transport of immune cells. Studies have shown that individuals who engage in minimal physical activity are more susceptible to infections. Thus, incorporating regular exercise into your routine becomes a proactive step in fortifying your body's defense mechanisms.

The Pitfalls of Overtraining

While exercise is crucial, excessive and intense training can have the opposite effect on immunity. Intense workouts, particularly without sufficient recovery, can temporarily suppress the immune system. This is often referred to as the "open window" during which the body is more vulnerable to infections and seems to vary from 3 to 72 hours.  researchers aren't exactly sure why people who exercise more, experience increased illness. Some reasons include more mental stress, less sleep, increased travel, weight loss and inadequate nutrition that come with an aggressive exercise regimen. Balancing high-intensity workouts with rest days is vital to prevent the negative impact of overtraining on immune function. People who exercise more than 8-10 hours a week may actually end up with more colds and they need to take additional steps to protect their immune system.

Finding the Sweet Spot

To strike the right balance, tailor your exercise routine to your fitness level and listen to your body. Incorporate a mix of cardiovascular, strength, and flexibility exercises. Allow time for adequate rest and recovery between intense sessions. Be sure to fuel up with healthy food (including adequate protein and antioxidants!) Consistency is key, as regular, moderate exercise has been shown to confer the most significant benefits to immune health.

Exercise is a powerful ally in fortifying your immune system, but like any good relationship, it requires balance. Finding the sweet spot between too little and too much is crucial for optimal immune function. By embracing a well-rounded, moderate exercise routine, you can empower your body to ward off illness and enjoy the countless benefits of a strengthened immune system.

How To Prevent Illness from Exercise

The most important way to boost your immune system is by paying close attention to exercise recovery. More specifically, eating a mixture of carbohydrates and protein (especially branched chain amino acids) immediately following exercise has been shown to benefit the immune system.

The amino acid glutamine has gained a lot of attention for its role in protecting against exercise-induced illness. We mix a bit in with our sports drink during long runs or rides, and also add it to our post-workout smoothies to ensure we get plenty of it.

Oxidation, or the production of free radicals, commonly occurs with more intense exercise and this has been linked to poor immune function. Consuming plenty of antioxidants is important to halt this process. You can add a scoop of Greens First to your post-workout recovery drink to stop the production of oxidants, which occurs hours after exercise.

Vitamin D is very important for the immune system. It plays a vital role in warding off viral infections (which are typically the cause of 90% of sicknesses that we get). You should definitely start supplementing starting in October through the winter months, and even in the summer if don't get much sun. 

Check out our Immunity Boosters Bundle - this is what you want to take when everyone around you is sick, and you can't afford to come down with something - Ideal before a race or travel!

If you find yourself getting sick more often as your training increases then following some or all of the above recommendations will be important to keep you healthy. Don't get sidelined by a bunch of illnesses if you are training for something big!

Lastly, here's a video that will explain how you can decide for yourself whether you should exercise or not when you're sick: