Here’s how exercise affects the immune system in response to the flu and some practical tips on how much people should (and should not) exercise. Both too much and too little are bad while somewhere in the middle is just right. Research has shown exercise can influence the body’s immune system. Exercise immunity refers to both the systemic (whole body cellular response) and mucosal (mucous lining of the respiratory tract) response to an infectious agent, which follows this J-shaped curve.
A large study showed that mild to moderate exercise – performed about three times a week – reduced the risk of dying during the Hong Kong flu outbreak in 1998. The Hong Kong study was performed on 24,656 Chinese adults who died during this outbreak. This study showed that people who did no exercise at all or too much exercise – over five days of exercise per week – were at greatest risk of dying compared with people who exercised moderately.
Here are some guidelines based on just the right amount – for most people:
-Do perform mild to moderate exercise (20-45 minutes), up to three times per week.
-Strive to maintain (not gain) strength or fitness during the quarantine period.
-Do avoid physical contact during exercise, such as playing team sports, running outdoors, that is likely to expose you to mucosal fluids or hand-to-face contact.
-Wash and disinfect equipment after use.
-Eat and sleep well to boost your immune system.
-Remain optimistic that this too shall pass.
Here are some things not to do:
-Do not exercise past exhaustion, which increases the risk of infection.
-Do not exercise if you have any flu-like symptoms.
-Do not exercise more than five days a week.
-Do not exercise in crowded, enclosed spaces.
-Do not overdrink fluids, especially when sick, to try and “flush out” the toxins or prevent dehydration. It is not true that you can “flush out” toxins.
Exercise, like most things, is best in moderation.
Stay safe out there and keep moving!
– Your Jumpsuit Trainer ??
Source: Tamara Hew-Butler, Mariane Fahlman, Wayne State University