0
en
US
X
× SuperSmart Learn by health topic New articles Popular articles Visit our shop My account Smart Prescription Blog Loyalty program Language: English
Sports and exercise Features

Does exercise really strengthen the immune system?

“Walking is man’s best medicine.” So said Hippocrates in 400BC. Was he right? Let’s explore whether exercise really does improve the body’s defenses.
A couple exercising on blue mats
How does exercise affect your immunity?
Rédaction Supersmart.
2020-05-25Commentaires (0)

Moderate sport is excellent for our health

Over the last several decades, studies have confirmed the fact that exercise is good for our health, and especially our immunity.

In fact, being physically active:

How exactly does exercise stimulate the immune system?

Let’s take a more detailed look at the links between physical activity and immunity.

Scientific studies have shown that:

In short, current scientific data more than supports Hippocrates’ view: however old you are, taking regular exercise is one of the best ways of protecting your health.

How many hours of physical activity a week should you take?

Let’s take a simple and very popular example: jogging. According to a Danish study published in the Journal of the American College of Cardiology in February 2015, adults should aim to run for 2.5 hours a week at a light or moderate pace, spread over 2-3 sessions (2).

According to the study’s authors, this level of exercise could help increase life expectancy by six years for men, and by almost six years for women.

Exercise … but do so moderately

Of course, you shouldn’t ‘overdo it’ when it comes to physical activity. Two hormones released during exercise, adrenalin and cortisol, can end up damaging the body’s metabolism and causing a a change in the balance of cytokines as well as elevated levels of free radicals. (3)

What’s more, intensive exercise increases microlesions in muscles, bones and the intestines … The latter can cause bacteria and toxins present in the gut to be distributed throughout the body. Don’t overwork your body as it could end up backfiring, leading to an overall weakening of your immune defenses. (4-5)

Immunity: some simple tips for exercising effectively

Whether you’re an occasional exerciser, a regular sports enthusiast or an experienced athlete … Here are some useful tips for getting the most out of your physical activity:

Substances that optimise physical performance and stimulate immunity

There are many compounds available in nature that can help improve your sporting ability ...

... and at the same time directly stimulate your immunity:

Other key supplements for sports enthusiasts

We should also mention these other supplements widely-used in the sporting world:

Last but not least, some classic supplements of benefit to everyone

To finish, let’s not forget these key supplements that will prove highly beneficial for sports enthusiasts – as well as everyone else!

References

  1. Schnohr P, O’Keefe JH, Marott JL, Lange P, Jensen GB. Dose of Jogging and Long-Term Mortality, The Copenhagen City Heart Study. J Am Coll Cardiol. 10 février 2015;65(5):411‑9.
  2. Duggal NA, Pollock RD, Lazarus NR, Harridge S, Lord JM. Major features of immunesenescence, including reduced thymic output, are ameliorated by high levels of physical activity in adulthood. Aging Cell. 2018;17(2):e12750.
  3. VERON M., thèse de doctorat « l’impact du sport sur le système immunitaire » Université de Lille 2 Faculté des Sciences Pharmaceutiques et Biologiques de Lille, juin 2016
  4. Gleeson M. Immune function in sport and exercise. J Appl Physiol (1985). 2007;103(2):693‐699.
  5. Sharp NC, Koutedakis Y. Sport and the overtraining syndrome: immunological aspects. Br Med Bull. 1992;48(3):518‐533.
  6. Chubak J, McTiernan A, Sorensen B, Wener MH, Yasui Y, Velasquez M, et al. Moderate-Intensity Exercise Reduces the Incidence of Colds Among Postmenopausal Women. Am J Med. 1 nov 2006;119(11):937-942.e5.
  7. Scaglione F, Cattaneo G, Alessandria M, Cogo R. Efficacy and safety of the standardised Ginseng extract G115 for potentiating vaccination against the influenza syndrome and protection against the common cold [corrected] [published correction appears in Drugs Exp Clin Res 1996;22(6):338]. Drugs Exp Clin Res. 1996;22(2):65‐72.
  8. Kim JH. Cardiovascular Diseases and Panax ginseng: A Review on Molecular Mechanisms and Medical Applications. J Ginseng Res. 2012;36(1):16‐26.
  9. Cruzat V, Macedo Rogero M, Noel Keane K, Curi R, Newsholme P. Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients. 2018;10(11):1564. Published 2018 Oct 23.
  10. Allerton TD, Proctor DN, Stephens JM, Dugas TR, Spielmann G, Irving BA. l-Citrulline Supplementation: Impact on Cardiometabolic Health. Nutrients. 2018;10(7):921. Published 2018 Jul 19.
  11. Hernández-Lepe MA, López-Díaz JA, Juárez-Oropeza MA, Hernández-Torres RP, Wall-Medrano A, Ramos-Jiménez A. Effect of Arthrospira (Spirulina) maxima Supplementation and a Systematic Physical Exercise Program on the Body Composition and Cardiorespiratory Fitness of Overweight or Obese Subjects: A Double-Blind, Randomized, and Crossover Controlled Trial. Mar Drugs. 2018;16(10):364. Published 2018 Oct 1.
  12. Gammone MA, Riccioni G, Parrinello G, D'Orazio N. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients. 2018;11(1):46. Published 2018 Dec 27.
  13. Larson-Meyer DE, Willis KS. Vitamin D and athletes. Curr Sports Med Rep. 2010;9(4):220‐226.
SharePinterest

Commentaires

You must be connected to your account to leave a comment
Be the first to review this article
Our selection of articles
Muscular bull in profile walking outdoors
Does taurine stop you sleeping?

Taurine gets something of a bad rap. But did you know that it’s naturally produced by the body? Discover the (unexpected) effects of this substance – particularly on sleep

whey protein powder and weights
Does whey protein really help increase muscle mass?

Whey is a powdered protein complex popular in the world of sports nutrition. Here we take a look at the efficacy of these proteins and how they can help maximise your body’s performance and athleticism.

How to maintain a toned body throughout summer
How to maintain a toned body throughout summer

Summer is in full swing. Al fresco lunches, lazing on the beach, afternoon strolls in the sun, long evenings with friends… the pleasures of summer are many and varied, but they can take a toll on body tone, affecting not only our skin and hair but our muscles too. Fortunately, help is at hand. Here are three key tips to help you maintain a firm, toned body throughout the summer months.

Lack of magnesium: symptoms and solutions
Lack of magnesium: symptoms and solutions

To help reduce the risk of magnesium deficiency, the experts at SuperSmart have put together this practical guide on inadequate magnesium levels: the causes, consequences, symptoms, solutions and prevention …

5 mistakes to avoid when exercising

Keeping fit, staying in shape, losing weight, gaining muscle … the benefits of exercising and engaging in sports activities are many and varied, provided, that is, the conditions are right.

Sport: 6 tips to get you motivated over the summer

The sun’s shining, the weather’s stable, the temperature’s pleasant. The conditions are perfect for engaging in physical activity. But if the warm, sunny days are still not enough to motivate you, here are six excellent reasons to either take up or return to exercise over the summer months!

Products which must be of interest

Cordyceps Cs-4 525 mgCordyceps Cs-4 525 mg

Secret weapon of Chinese athletes, with scientifically- supported effects

$26.00
+
-60%
L-Lysine 500 mgL-Lysine 500 mg

Lp(a) chelator. Pharmaceutical grade.

$10.00$25.00
+
PEAK ATP™ 400 mgPEAK ATP™ 400 mg

Orally bioavailable ATP (adenosine triphosphate) !

$49.00
+
-50%
L-CitrullineL-Citrulline

Precursor of arginine as part of the urea cycle

$13.50$27.00
+
Taurine 1000 mgTaurine 1000 mg

Powerful antioxidant

$16.00
+
L-GlutamineL-Glutamine

Essential for protein synthesis, pharmaceutical grade

$19.00
+
Ursolic Acid 300 mg SupplementUrsolic Acid 300 mg Supplement

For countering sarcopenia and increasing muscle mass

$25.00
+
BCAA's 500 mgBCAA's 500 mg

The three branched-chain amino acids in the ideal ratio of 2:1:1.

$29.00
+
© 1997-2020 Fondation pour le Libre Choix. All rights reserved
© 1997-2020 Fondation pour le Libre Choix. All rights reserved
Nortonx
secure
Warning
ok