The cold has settled in the environment, and the typical viruses of these dates run rampant, with the appearance of so-called “triademia”: influenza, Coronavirus disease and respiratory syncytial virus (VRS). Coughing, sneezing, runny nose, fever affect a large number of people.
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To this end, the Spanish Society of Rehabilitation and Physical Medicine (SERMEF) has adopted Dr. Marta Supervia PolaThe rehabilitation doctor and spokesman for the scientific association emphasizes the importance of physical activity as a natural defense for the immune system.
As the doctor points out, “A growing body of scientific research shows that exercise can improve the immune response and therefore help reduce the risk of getting sick.”
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A 2011 study conducted by the British Journal of Sports Medicine concluded that people who exercised five or more days a week experienced a 40% reduction in the number of respiratory infections, such as the common cold.
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“While other lifestyle habits such as eating healthy (avoiding highly processed dishes, alcohol, etc.), not smoking, managing stress, ensuring good rest, etc., can help reduce the risk of illness, from that point on, exercise becomes , one of the most effective habits people can adopt to strengthen their immune system,” the doctor said.
How does physical exercise affect the immune system?
To understand the impact of physical activity on our immune capabilities, SERMEF experts explain, “Physical exercise increases the flow of blood and lymph fluid by contracting muscles, increasing the circulation of immune cells (such as T and NK).
“On the other hand, muscle contraction stimulates the production of a variety of substances called myokines. Some of these molecules enhance the effects of the body’s immune system. There is evidence that Physical exercise Can significantly improve the body’s immunity against respiratory viruses such as influenza SARS-CoV-2, and its variants. ”
What type of exercise is best?
Rehabilitation experts encourage people to engage in aerobic exercise, such as swimming, running, or biking, as well as strength exercises. “When you exercise, your immune system responds immediately, and over time, that immune response wears off, so It is necessary to stay physically active and exercise regularly” said Dr. Supervía.
“While most research has focused on people engaging in physical activity and aerobic exercise – such as brisk walking, running or cycling – a growing body of research suggests that supplementing it with moderate-intensity strength training can provide benefits,” experts say .
But be careful! Because excess of anything is bad, and the same goes for exercise. Experts explain: “However, some warn that extreme aerobic training and strength training (such as weightlifting) that involve muscle damage may be detrimental to immune function. All of this, given that any of these longer, more strenuous activities, over time The passage of time will put stress on the body, leading to a decline in immune function.”
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Design training based on the characteristics of each patient
“It is important to emphasize that individualized therapy exercises are one of the key tools used by rehabilitation professionals because of their effectiveness,” the rehabilitation doctor stressed.
This is why Supervía emphasizes that “exercise prescription must always be individualized for each person and adapted to the evolution and diseases they may present. In some cases, prior treatment is necessary due to associated pathologies, cardiovascular risk factors or long-term inactivity Undertake a medical evaluation to develop a personalized and safe sports medicine prescription.”
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“However, the World Health Organization has general recommendations for the general population, which include minimizing a sedentary lifestyle through light physical activity throughout the day, in addition to Do aerobic exercise Do 30 to 60 minutes of moderate-intensity exercise five days a week, and do moderate-intensity exercise two to three days a week. ”
Finally, the doctor insists that “exercise should be suitable for everyone, including their preferences, since long-term persistence is key. That is why aerobic exercise can be done in different ways: brisk walking, cycling, running, dancing… the same Things also happen with strength exercises, which can be done without the use of materials (with your own body weight), with resistance bands, dumbbells, machines…exercises don’t require having equipment at home or going to a gym.”