Exercise: The Immune System’s Secret Weapon

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Exercise The Immune System's Secret Weapon Blog bannerRegular exercise can help improve your immune system. Exercise helps to reduce stress, increase blood flow, and enhance lymphatic circulation, which can help to move toxins out of the body.

Studies have shown that moderate exercise positively boosts our innate and adaptive immune systems. Each bout of exercise releases millions of immune cells that enter our blood through the spleen and bone marrow. From there, the cells travel to the lungs, where extra immune defense may be needed. Because these cells are mobilized by exercise, they are ready to take immediate action as they patrol the body.

The immune system returns to pre-exercise levels within 3 hours of concluding exercise. Returning to this level means consistent and regular moderate activity is vital to reducing the risk of long-term infection and improving the body’s response to harmful pathogens.

Simple Ways to Incorporate Exercise into Your Daily Routine

Getting your exercise in every day doesn’t have to be a daunting task. Here are a few ways you can start:

  • Track your steps. A standard recommendation is to aim for at least 10,000 steps daily.
  • Go for a walk. Studies have shown that people who walk for 20 minutes a day, at least five days a week, have 43% fewer sick days than those who exercise once a week or less.
  • Take the stairs. By taking the stairs, you can increase your heart rate, burn calories, and build muscle strength, all of which are important for maintaining a healthy body. 
  • Have a dance party. This can make it a fun and easy way to exercise! On average, you can burn about 90 calories for every 10 minutes of moderate-intensity dancing.

A Four Minute Workout

Another quick and easy way to get some exercise in your day is by doing the 4-minute nitric oxide dump exercises. These exercises, developed by Dr. Zach Bush, are designed to increase blood flow and boost nitric oxide production in the body, which can have several health benefits.

The exercises consist of four movements, each done for 10 seconds:

    1. Deep Squat
    2. 90 Degree Forward Arm Swing
    3. Shoulder Circles
    4. Military Press

To do the deep squat, stand with your feet shoulder-width apart and squat down as low as you can, keeping your back straight and your heels on the ground. Hold for a few seconds before standing back up.

For the 90-degree forward arm swings, stand with your feet shoulder-width apart and lift one arm straight up, raising the arm to 90 degrees or level with the ground. Alternate sides for 10 seconds.

To do shoulder circles, stand with your feet shoulder-width apart and swing your arms in circles. Your hands are in fists touching at the circles’ top and bottom.

Finally, for military press, keep your feet shoulder-width apart while raising your arms straight overhead.

Repeat these four exercises for four minutes, taking breaks as needed. This quick workout can be done anywhere, anytime, and is a great way to get your blood flowing and boost your immune system.

Boosting Your Immune System Through Exercise

In addition to improving immune system function, regular exercise has also been shown to reduce inflammation in the body. Chronic inflammation has been linked to many health problems, including heart disease and cancer. By reducing inflammation, exercise can help to lower the risk of developing these conditions.

Exercise can also help improve sleep quality, which is vital for overall health and immune system function. When we sleep, our bodies produce cytokines, which are proteins that help to promote sleep and fight off infections. By getting enough sleep, we can ensure that our bodies have the necessary resources to fight off illness.

Finally, exercise can also help to improve mental health, which is closely linked to immune system function. Stress and anxiety can weaken the immune system, making it more difficult for the body to fight infections. Exercise has been shown to reduce stress and anxiety, which can help to improve immune system function and overall health.

How Chiropractic Care Can Help You Achieve Your Fitness Goals

Regular chiropractic care is an effective way to support an exercise routine. Chiropractic adjustments can help keep the body in proper alignment, reducing the pain and discomfort that misalignments or injuries may cause. This can be especially helpful for athletes or individuals who engage in high-impact activities that put a lot of strain on the body. By improving joint mobility and range of motion, chiropractic care can help to prevent future injuries and improve overall athletic performance.

In addition to adjustments, chiropractors can provide guidance on proper exercise techniques and stretches to help prevent injury and improve flexibility. They can also help to identify areas of the body that may be weaker or more prone to injury and provide specific exercises to target those areas. By incorporating these techniques into their fitness routine, individuals can experience improved mobility, reduced pain, and, ultimately, better exercise outcomes.

Regular chiropractic care is an important part of a comprehensive exercise and wellness routine. By improving alignment, reducing pain and inflammation, and providing guidance on exercise techniques and stretches, chiropractors can help individuals to achieve their fitness goals and improve their overall health and well-being.

Conclusion of How Exercise Can Boost Your Immune System

In conclusion, regular exercise is essential to maintaining a healthy immune system and reducing the risk of illness. We can improve our overall health and well-being by incorporating moderate activity into our daily routines. Chiropractic care can be a helpful adjunct to an exercise routine, as it can improve joint mobility, reduce pain and inflammation, and provide guidance on proper exercise techniques and stretches. By combining regular exercise with chiropractic care, individuals can experience better overall health.

Please contact us at our Littleton, CO chiropractic clinic to schedule an appointment with Dr. Dody.

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