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Strengthen Your Immune System With Exercise

February 01, 20204 min read

“"No doctor has ever healed anyone of anything in the history of the world. The human immune system heals and that's the only thing that heals." ~ Bob Wright .”


Working out during the COVID-19 pandemic is more important than ever.

Why? Because a good sweat boosts your immune system and reduces stress hormones, which suppress your immune system.

In fact, exercise is effective in reducing upper respiratory tract infections, according to a study published in the British Journal of Sports Medicine.

The experiment followed a diverse group of 1,002 adults ages 18 to 85 for 12 weeks over a fall and winter season. They reported how often they exercised and estimated their fitness levels on a 10-point scale.

At the end, researchers analyzed the number of days that participants suffered from upper respiratory tract infections and compared it with their activity levels.

Those who did aerobic activities five or more times a week were sick 43 percent less frequently than the sedentary subjects who worked out only once a week or less.

On top of that, the fitness junkies who did fall ill were less severely impacted, suffering 32 to 41 percent less symptoms than the couch potatoes.

Scientists aren’t exactly sure why, but they know that when your heart rate speeds up so does blood flow – and all the disease-fighting white blood cells and antibodies that are floating around in it.

They hypothesize that accelerating these pathogen fighters may enable them to pinpoint and attack viruses and other invaders faster.

Moreover, resistance training causes muscle contractions that force movement in the lymphatic system, a key part of your immune system. Jumping is also a great way to get lymphatic circulation moving.

Check out the custom at-home workouts that we’re posting daily on Youtube while PZF is closed in accordance with city and state mandates. They’re life savers.

With that said, here are 5 ways to boost your immune system naturally! 👊

1. Drink more water

Staying hydrated helps your body naturally eliminate the bacteria and toxins that cause infection. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.

2. Get a good night's sleep

During sleep, your body releases hormones. Some of them keep your heart and blood vessels healthy. Sleep helps regulate your metabolism. That's the way your body converts food to energy. Sleep needs can vary from person to person, but in general, experts recommend that healthy adults get an average of 7 to 9 hours per night of shuteye.

3. Eat immunity boosting foods

Some vitamins and nutrients that have been shown to improve immune cell production include vitamin C, vitamin D, zinc, selenium, iron and protein. Regularly eating a variety of nutritious foods rich in vitamins and minerals, such as citrus fruits and spinach, can help boost your immune health.

4. Get regular exercise

Physical activity can help flush bacteria out of the lungs and airways, reducing your risk of cold, flu and other illnesses. Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

5. Minimize stress levels

Stress is part of being human, and it can help motivate you to get things done. Even high stress from serious illness, job loss, a death in the family, or a painful life event can be a natural part of life. You may feel down or anxious, and that’s normal too for a while. A healthy diet can lessen the effects of stress, build up your immune system, level your mood, and lower your blood pressure.

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Donald Day

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