We are exposed to various viruses every day, and we suffer from colds on average two to three times a year, and some people are obviously higher than this one. During the COVID-19 epidemic period, can extreme exercises reduce the risk of illness? A very well website in the United States pointed out that it is undoubtedly that everyone's immune system functions have caused differences in resistance to disease. Interestingly, suitable exercise can enhance immunity, but excessive exercise will lead to a decrease in immunity.
Richard Fogoros, former professor of cardiology at the University of Pittsburgh and General Hospital of Allegheny, introduced that some factors can protect us from colds and flu. One of them is the adaptability and continuous exercise, and there are multiple studies that support the connection between suitability, regular movement and immune system health.
Some early studies have found that once people start to practice regularly, their chances of catching a cold will be reduced. The temporary increase of macrophages (cells that challenge bacteria) is related to the response of the aggressive immune system. Therefore, regular and continuous movement can bring huge benefits to the health of the immune system.
Recent studies have also shown that as a response to appropriate exercise, the immune system will undergo a series of physiological changes. During the exercise period, immune cells circulate faster in the body and have stronger ability to kill bacteria and viruses. After the exercise is over, the immune system will usually return to normal within a few hours, but continuous, regular movement seems to make the immune system stronger and stronger for longer periods of time.
How strong is
Adaptive exercise to be resistant to colds and flu virus infections? Professor David Nieman, PhD, from Appalachian State University, has shown that for 40 minutes a day, the intensity of exercise reaches a maximum oxygen production of 70%— 75% of people, half of the days they suffer from throat pain or colds.
Fogoros said that things will definitely turn back, and excessive exercise will lead to a decrease in immunity, that is, excessive training and comprehensive symptom. Studies have found that after intense exercise, the body produces certain hormones, including corticosterol and kidney epinephrine, which can increase blood pressure and calcification levels, inhibit the immune system, and lead to a temporary decrease in immunity. This effect should be related to the increased degree of infection of endurance athletes after extreme limited exercise (marathon and ironman training).
Therefore, if you are undergoing training for a super-stamina project, you should pay attention to arranging enough rest and recovery time during the training process to restore normal immune function. Effective relaxation should be performed if you feel tired or have other symptoms of excessive training, such as a rapid heart rate in resting state, longer heart rate return to normal times, irritability or heavy fatigue throughout the body.
It is worth noting that if you are already sick, you cannot overwork. The human immune system is overwhelmed by fighting infection, and additional pressure may also lead to slow recovery. Generally speaking, for people with mild cold symptoms and no fever, moderate exercise can improve physical feelings and increase immunity, but dramatic exercise can only make the symptoms worse and prolong the condition.
Fogoros said that psychological pressure can also affect immunity. The release of corticosterol and kidney epinephrine increases body pressure while also leading to an increase in psychological pressure, weakening immunity, and increasing the risk of colds and flu. A study from Ohio State University found that people who care for elderly patients with dementia have a high level of psychological pressure, and they suffer from colds twice as many times as ordinary people. Therefore, for them, proper and regular exercises are obviously beneficial to the body.
Fogoros supplementation, in addition to psychological pressure and exercise levels, poor nutrition, lack of sleep and smoke are also important factors that affect resistance to influenza and colds. While adjusting the amount of exercise, we should also strengthen management and adjustment in these aspects.
This article is excerpted from Sohu Health-Life Science