News
Exercise to Prevent Infections
This is what the Australian Institute of Sport and the American College of Sports Medicine say.
Overall, regular exercisers report fewer colds and other flu-like bugs than their inactive peers. And when you do moderate to vigorous exercise like brisk walking, cycling or swimming, there are several positive changes in your immune system, including enhanced movement of important immune cells throughout the body.
Although these changes are temporary, each exercise session "represents a boost that reduces the risk of infection over the long term", says Professor David Nieman, from the American College of Sports Medicine and Appalachian State University.
But if you exercise hard or for a long period of time, there may be a window afterwards when your immunity is suppressed and you are more likely to catch a cold or other bug. The odds of becoming sick increase two- to six-fold for up to two weeks after extreme exercise events, such as marathon runs.
To avoid getting sick after a hard workout, or any time, it helps to:
• Not smoke
• Eat a well-balanced diet
• Avoid stress (or manage it well)
• Get adequate sleep (for most people that's around 7-8 hours a night)
• Practise good hygiene
• Balance your workouts with adequate rest and recovery, so that you avoid overtraining.
Overall, regular exercisers report fewer colds and other flu-like bugs than their inactive peers. And when you do moderate to vigorous exercise like brisk walking, cycling or swimming, there are several positive changes in your immune system, including enhanced movement of important immune cells throughout the body.
Although these changes are temporary, each exercise session "represents a boost that reduces the risk of infection over the long term", says Professor David Nieman, from the American College of Sports Medicine and Appalachian State University.
But if you exercise hard or for a long period of time, there may be a window afterwards when your immunity is suppressed and you are more likely to catch a cold or other bug. The odds of becoming sick increase two- to six-fold for up to two weeks after extreme exercise events, such as marathon runs.
To avoid getting sick after a hard workout, or any time, it helps to:
• Not smoke
• Eat a well-balanced diet
• Avoid stress (or manage it well)
• Get adequate sleep (for most people that's around 7-8 hours a night)
• Practise good hygiene
• Balance your workouts with adequate rest and recovery, so that you avoid overtraining.