As much as I try and deny winter is coming, the days are definitely getting shorter down here in Dunners and it gets me thinking about preparing to thrive in the winter months.
Most people recognise that exercise is good for you - your heart, your brain, your skeletal system. What people don’t think about is the effect of exercise on immunity.
As you get older, the function of your immune system declines - a term known as “immunosenescence.” This means you become more vulnerable to infections like pneumonia.
Regular exercise can help you to counter the effects of aging on your immune system in the following ways:
- Increases circulation
When muscles contract in movement, blood and lymph flow around the body increases. You can easily see the reverse of this when you are stuck on a long-haul aeroplane and get to the end of the flight with puffy ankles. A 45-minute walk can increase immune cells circulating in the body for up to three hours after the walk.
- Reduces inflammation
Exercise reduces levels of inflammatory cytokines, leading to lower levels of inflammation in your body. Reduced inflammation in your body means your immune cells are more efficient and you can fight infections more effectively.
- Improves vaccine response
Vaccines are more effective in individuals who exercise regularly. This has been shown in multiple populations of older people in response to influenza and COVID vaccinations (as measured by blood markers).
- Reduces stress
High-stress levels suppress the immune system, making it less effective at fighting infections. Exercise is a powerful stress reliever; it triggers the release of endorphins to lift your mood and reduces cortisol levels, a hormone which can suppress your immune system.
- Better sleep
During sleep, the body produces and releases molecules that help fight infections and inflammation. Sleep deprivation lowers white blood cells and impairs antibodies and other cells, which help to fight pathogenic attacks.
- Mobilises immune cells
Muscle inflammation, caused by exercise, mobilises anti-inflammatory cells called T-cells, or Tregs. These Tregs enhance the muscle’s ability to use energy as fuel and improve exercise endurance. Tregs also play a key role in countering aberrant inflammation linked to autoimmune disease.
- Enhances immune surveillance
Your body produces “natural killer cells” and T cells to find and eliminate pathogens. Regular exercise promotes the production of these cells, which means infections can be wiped out before they take hold, lowering the risk of infection.
Consistency while avoiding overtraining
Consistent exercise is key, as is incorporating a variety of exercises into your week—cardio, muscle-building and flexibility training.
It is worth noting how important incidental exercise is in increasing your activity—walking to the shops instead of driving, doing housework and gardening for as long as possible (rather than paying other people).
If you are starting an exercise programme or want to increase your exercise levels, do this gradually, as overtraining can lead to immune suppression - and injury!
You may suffer from a chronic disease, like COPD or suffer joint issues, like arthritis. It’s still critical to do what you can to increase exercise daily, even if it is a small and incremental increase.
If I sum up all of this in one word, it would be movement; no matter how small, slow, or how it looks, movement is vital for a healthy immune system.