Module 5
Exercise and Immunity
Objectives
At the end of this module you are expected to:
1. demonstrate understanding on the response of immune system to exercise;
and
2. analyze the effects of exercise to immunity based on studies;
Discussion
Exercise and Immune System
The human body is surrounded by pathogens that like to invade the human body and
cause diseases. Pathogens are microorganisms that have the ability to cause
diseases. But our body has got a self defense mechanism called the immune system
to attack against these pathogens. While a strong immune system protects your
body from disease, your risk for illness elevates significantly when your immune
system is compromised by stress or other factors.
Regular exercise throughout the week strengthens your immune system and gives
you a better chance to avoid the cold or flu as well as other serious health conditions
like obesity, cancer, diabetes etc. The immune system acts as a first line defender
against harmful chemicals, bacteria or viruses that weaken your body and make you
more susceptible to sickness. Your immune system also works around the clock to
hinder the development of life-threatening disease like cancer. Although your
immune system functions effectively on its own when healthy, making changes to
your lifestyle can enhance a weakened immune system and empower your body.
Exercise and URTI
Multiple explanations have been presented to answer why prescribed exercise
protects against upper respiratory tract infection (URTI). Research studies have
shown that a single bout of moderate exercise provides a positive boost to both the
innate (immediate) and the acquired (adaptive) immune systems. Each bout of
moderate aerobic exercise instantaneously mobilizes millions of immune cells. The
mobilized cells first enter the blood circulation from the spleen and the bone marrow
before traveling into the lungs where increased immune defense may be required.
These cells, mobilized by exercise, are primed and ready for a fight as they patrol
between circulation and tissues.
Depending on the exercise intensity and duration, the number of circulating immune
cells can increase by 50% to 400%. However, this exercise-induced increase in
immune cells is transient, as the immune system returns to pre-exercise levels within
three hours. Consequently, sustained and regular moderate exercise is key to
improving the immune system’s response to pathogens and reducing the risk of
infection long-term.
Benefits of Aerobic Activities
Cleveland Clinic reports that exercise is more important to the health of your immune
system than the foods you consume. Jogging, swimming and walking or aerobic
activities are commonly regarded as the most beneficial type of exercise for your
immune system, regardless of your age.
Aerobic workouts, which require continuous movement of your arms and legs, make
you breathe deeper and faster. While aerobic exercise often receives media
attention as a way to protect your heart, the activity also strengthens your immune
system and significantly decreases your likelihood for viral illnesses like the flu.
People who perform regular aerobic exercise also enjoy a reduced risk of diabetes,
cancer, stroke and cardiovascular disease. They also typically live longer than
people who don't exercise. While aerobic exercise like soccer or bicycling lowers
your risk for illness, the physical activity also decreases your stress an enemy of a
healthy immune system.
Aerobic Workouts and Stress
Aerobic workouts help reduce stress, anger and depression by allowing your body to
release healthy chemicals called endorphins that aid relaxation. Some doctors
characterize endorphins as natural painkillers. Reducing stress benefits more than
your immune system, as people with altered mood states are also more likely to
suffer fatigue and sleeping problems.
Stress occurs when life events surpass your abilities to cope. It causes your body to
produce greater levels of the stress hormone cortisol.
In short spurts, cortisol can boost your immunity by limiting inflammation. But over
time, your body can get used to having too much cortisol in your blood. And this
opens the door for more inflammation.
In addition, stress decreases the body’s lymphocytes — the white blood cells that
help fight off infection. The lower your lymphocyte level, the more at risk you are for
viruses, including the common cold and cold sores.
High stress levels also can cause depression and anxiety, again leading to higher
levels of inflammation. In the long-term, sustained, high levels of inflammation point
to an overworked, over-tired immune system that can’t properly protect you.
Conditions that stress causes
If you don’t control high stress levels, chronic inflammation can accompany it and
can contribute to the development and progression of many diseases of the immune
system such as:
• Headache
• Digestive issues
• Skin disease
• Inflammatory bowel disease
• Memory impairment
• Autoimmune diseases
• Depression
• Under sustained, long-term stress, you also can develop cardiovascular
problems, including a fast heart rate and heart disease, as well as gastric ulcers.
You’ll also be at greater risk for type 2 diabetes, various cancers and mental
decline.
Moderate to Vigorous Aerobic Activity
Higher levels of aerobic activity typically provide a better chance for significant
weight loss and increased energy. Start your aerobic regimen slowly and add to the
pace only when your body feels ready.
Moderate exercises is really good for your immune system and also to other parts of
the body. The goal is to aim for 30 to 40 minutes of the above type of activities, at
least five days a week for a better tomorrow.
Effects of Exercise to Immunity Based on Studies
Moderate exercise has been shown to decrease the incidence of some infections.
Over 100 studies suggest that a routine exercise is associated with a reduction of
cancer, specifically colon and breast cancer.
Exercise has anti-inflammatory effects, which means that moderate amounts of
exercise may enhance immune function above sedentary levels.
A group of 145 elderly subjects, URTI symptomatology during 1 year period
reduced among those engaging in higher compared to lower amounts of
moderate physical activity.
Many studies support the concept that people who engage in regular bouts of
moderate aerobic exercise catch fewer colds.
Assessment
Objective type test in Google Form
References and Supplementary Materials
Books
1. McArdle, W. D., Katch, F. I., & Katch, V. L. (2006). Essentials of exercise
physiology. Lippincott Williams & Wilkins.
2. Powers, S.K. & Howley, E.T. (2018). Exercise Phisiology: Theory and
application to fitness and performance. NY. McGraw-Hill.
Online Supplementary Reading Material
1. Physiology of Exercise. Retrieved from
https://www.encyclopedia.com/sports/sports-fitness-recreation-and-leisure-
magazines/physiology-exercise
2. Human anatomy and physiology. Retrieved from
https://www.cartercenter.org/resources/pdfs/health/ephti/library/lecture_not
es/nursing_students/LN_human_anat_final.pdf
