Various physical activities can both strengthen the immune system and weaken it. Regular exercise in moderate mode strengthens the body as a whole. But there are those who devote several hours a day to sports, for some it is a profession in general, for example, a professional athlete, coach, or instructor. In this case, immunity is at risk, and the protective properties of the body are reduced. So how do sports and physical activity affect the immune system?

The best defense against viral diseases is a good immune system. It has already been proven that regular exercise strengthens the immune system and reduces the risk of disease. Athletes who exercise daily are 50% less likely to get sick than those who do not exercise. But what if you just started to be active or have not been doing fitness for a long time, and good immunity is needed right now?

How does one activity affect the immune system?

In the world of sports, there is the concept of an “open window”: after a hard workout, the immune defence “freezes” for two hours. During this period, the athlete is vulnerable to infections. But after a day, the immune function normalizes and even improves.

Science constantly refutes the "open window". Scientists believe otherwise: physical activity is beneficial, and during training in the blood, the number of lymphocytes increases tenfold. At the same time, the number of T-killers or lymphocytes that destroy cells damaged by viruses increases three times. Therefore, playing sports significantly improves the protective functions of the immune system.

A temporary drop in the level of lymphocytes two hours after training, scientists can well explain. In the post-training period, lymphocytes enter the cells of organs and tissues with the bloodstream: bone marrow, lungs, liver, kidneys, and intestines. Then they begin to eliminate cells infected with pathogens, which helps to maintain the normal functioning of the entire body.

Scientific studies have shown that even one session improves the immune response to vaccination in people of all ages. Aerobic exercises and strength exercises aimed at pumping all muscles have a good effect.

Note. The load is increased in stages. You can not start with hard training. Combined with other factors, such activities can be harmful rather than beneficial.

Does exercise harm the immune system?

To adequately answer this question, it is necessary to turn again to science. It has been observed that athletes who are accustomed to intense physical activity have an increased risk of infectious diseases after competitions. Scientists explain this phenomenon as follows:

• Too heavy loads for the body: exhausting tests, marathons, wear and tear.

• Psychological stress.

• Contact a large number of people during the competition. This factor increases the risk of contracting an infectious disease.

• Heavy flights, jet lag, poor sleep.

These factors really reduce immunity. But if a person trains in a normal mode, nothing threatens his health.

Even if your muscles hurt after a workout, your immunity will not suffer.

How to exercise effectively?

It must be remembered that ordinary people train for their health, and not for athletic performance. During a pandemic, it is important to understand that regular and single training will not save you from the virus if you do not follow recommendations and hygiene rules, exercise in crowded places and exhaust your body. Choose beautiful and comfortable shapewear clothing to feel confident while exercising. 

But by following five simple rules, you can get the most out of fitness:

1. Choosing the right places to practice

To play sports, it is not necessary to go to the gym or a crowded sports ground. You can organize a space for training at home. To do this, you will need a pair of dumbbells, rubber fitness bands, an expander, and a horizontal bar. Even without simulators and hardware, you can provide a load on the whole body. At home, you can do cardio and strength exercises.

2. Do it regularly

Start with 2-3 sessions per week. For the first workouts, 30 minutes is enough. Gradually increase the time to 1-1.5 hours. As strength develops in the muscles, they begin to train daily.

Loads must be alternated. This will allow you to develop not only strength and endurance but also flexibility, coordination of movements, agility, and speed of reaction. You can run 2-3 times a week, and devote the rest of the days to strength exercises, stretching, and yoga.

3. Load gradually

The load is increased gradually - no more than 15% per week. Focus on health.

If you run, start with 2000 meters. Run like this for a week, and the next, increase the distance by 200-300 meters.

You can take into account the time and number of repetitions (approaches). The first training starts in half an hour. The next week they do 35-40 minutes. If you squat 20 times in one set, then squat for 25 next workouts.

4. Monitor the status

Do not exercise when you feel uncomfortable, unwell, or sick. The body must be protected from stress and unusual loads.

5. Eat right

During the training, you can not refuse carbohydrates: cereals, whole grain bread, fruits, or vegetables. It is important to include foods rich in flavonoids in the diet: green tea, mint, thyme, basil, curry, berries, and dark chocolate.

What exercises to choose for home workouts?

If you work out at home, approach the training in a complex way, and include different exercises that will allow you to use all muscle groups:

Cardio

Owners of exercise bikes and ellipsoids can train for 45 minutes a day. In the absence of a home simulator, it is easy to replace it with a jump rope.

If you have the opportunity to run in the park, do not miss the chance. In the fresh air, where the space is well ventilated and close contact with people is excluded, you can not be afraid of viruses.

Strength exercises

You can train with your own weight: push-ups, pull-ups, twisting, bar, squats. These exercises will give a slender toned body and elastic muscles.

Interval training

For pumping endurance, normalizing blood flow, and improving the state of the cardiovascular system, interval training is chosen. They are highly intensive and take a minimum of time.

Stretching

Stretching requires a yoga mat and time. If there is no special equipment, any non-slip bedspread or regular carpet will do. Stretching begins with light exercises. You can include elements of yoga or a cycle of exercises in the program.

Stretching develops flexibility, relieves anxiety, and helps fight stress and depression. Calm practices should be included in the training plan. Classes must end with stretching.

Strengthen your immunity correctly: do not get discouraged, fight stress, exercise, and eat well. So your body itself will create a reliable defence against infections.