THIS IS HOW EXERCISE HELPS TO INCREASE YOUR IMMUNE SYSTEM

You hear it often enough: exercise is healthy for you. People who exercise enough feel better and get sick less often. But what actually happens on the inside of your body? And how much exercise do you need to increase your immune system?

First let’s explain: when it comes to your immune system, it means the functioning of your immune system. This is your body’s defense system against outside attackers, such as viruses, bacteria, fungi and parasites. White blood cells are the “soldiers” that defend your body: they travel through your body to destroy all unknown substances so that you don’t get sick.

Stress, alcohol use and smoking are bad for your white blood cells, but if you exercise enough the white blood cells will become more active and will be able to clear up pathogens faster.

INCREASE YOUR IMMUNE SYSTEM

But what is ‘enough’ exercise to increase your immune system? If you want to stay healthy and fit, you need 2.5 hours of moderate to heavily intensive exercise every week, says the Health Council. That is, for example, a brisk walk or the bike ride to work, but also running, spinning or steps. In addition, you should do sports at least twice a week that strengthen your muscles and bones, such as fitness or yoga.

A lot of people just don’t get that exercise standard. And that’s pretty bad, because lack of exercise can lead to serious obesity, cardiovascular disease and (adult) diabetes. Worldwide, 5.3 million people die every year because they got too little exercise, making it the number 4 cause of death.

QUICK REWARDS

Such negative consequences often only occur in the long term, so for that reason it can be difficult to adjust your behavior. Fortunately, there are many rewards in the short term if you exercise more. Your condition improves, you get more energy, you lose excess pounds and because your immune system improves, you are less susceptible to colds and flu, for example.

You also notice that exercise works for other things: you often feel better mentally if you exercise regularly. This is due to the happiness substances that your body produces during exercise. Exercising often therefore also helps against stress or negative thoughts.

SPORTS KEEPS YOUR BRAIN HEALTHY

And did you know that exercise even keeps your brain healthy? Exercise improves blood flow to the brain, making it better able to process information and signals. You also produce more neurotrophins, a kind of nutrients for your brain.

These two things together ensure that your memory functions better, that you can concentrate better and that it is easier to learn new things. Research also shows that dementia is less common in people who have been physically active all their lives.

In short: exercise works, and that is a good reason to get yourself moving regularly.

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Sources: www.gezondheidsplein.nl/menselijk-lichaam/immuunsysteem/item45089 | www.gezondheidsraad.nl/documenten/adviezen/2017/08/22/beweegrichtlijnen-2017

www.nederlandse-sportraad.nl/actueel/nieuws/2020/05/22/column-erik-scherder | www.trouw.nl/nieuws/beweeg-voor-je-brein-het-is-nooit-te-laat-om-te-beginnen~be3c0986