To stay healthy and strengthen the immune system, it is essential to abandon laziness and start moving. Scientific studies have shown that whoever plays motor activity responds better to the aggression of viruses, because there is an increase in white blood cells, which stops immediately after training. That is why everyone should engage in this activity regularly to strengthen the immune system.
How much and how to train
The WHO states that people between 18 and 64 years should practice moderate physical activity for at least 150 minutes a week, preferably 300. In addition, twice a week should be dedicated to strengthening the muscles. It is essential that motor activity is constant and moderate; it is not necessary to practice a sport, but walking or cycling are also valid alternatives.
On the contrary, recent studies have shown that intense and prolonged activity over time weakens the body and exposes it more to infections. This is because the body produces higher amounts of cytokines, which cause immunosuppression.
That is why everyone should engage in this activity regularly to strengthen the immune system
Sport can improve or reduce the immune defenses and therefore decrease or increase the possibility of contracting flu, colds, sore throats. Constant and moderate training is important for fighting overweight, decreasing stress and has a positive effect on the immune system, reducing the inflammatory state of the body. This helps reduce the risk of diabetes, lung and cardiovascular diseases, colon and breast cancers, dementia and depression. Following a regular training program that strengthens the immune system protects us from many health problems.
Beneficial tips
In support of physical activity it is important to follow other advice:
- in summer as in winter hydration and a healthy and balanced diet are essential. Prof. Mantovani of the Humanitas Foundation for Research recommends the 3 numbers: 0-5-30, that is 0 cigarettes, 5 portions of fruit and vegetables and 30 minutes of moderate daily exercise;
- there are some substances that can support metabolic efficiency and immune defenses: antioxidant vitamins such as C, A and E, vitamins D and B, mineral salts such as iron and zinc;
- the intake of echinacea and propolis helps to support the body thanks to their antibacterial and antiviral actions;
- a good quality of sleep and a sufficient duration are also fundamental;
- smoking and excessive alcohol consumption, on the other hand, alter the immune defenses because the former decreases the respiratory capacity and the latter dehydrates the body.
It is therefore important to do sport in the right amount: as always, balance wins!
