A functioning human immune system is a fascinating thing. Given the opportunity it kicks a**. Giving it it’s best opportunity to fight off invading pathogens is quite easy. It is as simple as regular moderate exercise, good sleeping habits, healthy eating, and hydration. I would also add not smoking!! (There is nothing healthy about smoking, and it increases the risk of nearly all disease.)
In Exercise Physiology class, we learned about “Nieman’s J”1-3. Essentially, the model demonstrates that moderate exercise (e.g., five 45-min sessions/wk, brisk walking at 60% heart rate reserve) stimulates the immune system and reduces the risk of upper respiratory tract infection (URTI) below that of the inactive (sedentary) lifestyle, while intense, prolonged exercise actually increases one’s risk.
As my students enter into their finals week and we face a global (COVID-19) pandemic, I encourage everyone to be as physically active as their circumstances permit. Perhaps, avoid crowds at the gym, but get out and move.
Many of our neighbors remain vulnerable to infection, and we owe it to them to remain healthy and to avoid the spread of any pathogens. Rather than hoarding toilet paper and Lysol cleaners, perhaps we could focus on stepping up our physical activity—getting some fresh air in the process.
We can boost our immune system and, all the while, practice appropriate “social distancing”. Protect the vulnerable and work to make yourself healthier.
Fear is a non-productive response to the current health crisis. Exercise and positive lifestyle changes are, however, productive/positive responses. Oh, and did I mention, don’t smoke? Of course, I did. DON’T SMOKE!
We have a choice of responding positively or negatively to any difficult situation. Choose to respond positively and opportunistically.
Be your best today; be better tomorrow.
Carpe momento!
1Neiman, D.C. (1990) The effects of moderate exercise training on natural killer cells and acute upper respiratory tract infections. Int J Sports Med 11(16):467-473.
2Nieman, D.C. (1994) Exercise, upper respiratory tract infection, and the immune system. Med Sci Sports Exerc 26:128-139.
3Nehlsen-Cannarella, S.L., Neiman, D.C., Balk-Lamberton, A.J., Markoff, PA, Chritton, DB, Gusewitch, G, & Lee, J.W. (1991) The effects of moderate exercise training on immune response. Med Sci Sports Exerc 23(1):64-70.