Aerobic exercise is an excellent way of staying healthy, and it’s not just because it keeps your body toned, and your heart pumping.

It is scientifically proven that regular aerobic exercise can boost your immune system, resulting in a stronger, healthier you.

What is Aerobic Exercise?

Aerobic exercise, also known as cardiovascular exercise, is any physical activity that increases your heart rate and respiratory rate.

These exercises tend to be low-intensity, meaning you can easily sustain them for longer durations, such as walking, running, swimming, or cycling. Activities that require high-intensity, such as sprinting, aren’t aerobic, as they don’t involve sustained periods of activity.

How Does Aerobic Exercise Benefit Your Immune System?

Aerobic exercise affects your immune system in several ways, including:.

1. Increases White Blood Cells

White blood cells are the body’s primary defense against infection. Regular aerobic exercise can increase the production of white blood cells in the body.

With more white blood cells, your immune system is better equipped to fight off bacterial and viral infections, reducing the chance of getting sick.

2. Reduces Chronic Inflammation

Chronical inflammation can damage your body’s tissue over time. Chronic inflammation can occur as a result of eating unhealthy foods, stress, lack of sleep, and lack of exercise.

Aerobic exercise can reduce chronical inflammation by regulating the body’s immune response. Exercise stimulates the production of chemicals called cytokines, which can create a balance between pro-inflammatory and anti-inflammatory agents.

This balance can reduce the risk of chronic inflammation, preventing conditions such as Type 2 diabetes, cancer, and heart disease.

3. Improves Lung Function

Aerobic exercise can improve lung function, thus increasing endurance and stamina. This, in turn, helps the body regulate oxygen more efficiently, allowing it to provide more energy to the muscles and tissues.

With the delivery of oxygen and vital nutrients to the body’s tissues, the immune system can work more efficiently and supply the body with more resources to defend against bacteria and viruses.

: 4. Regulates Stress

The human body produces stress hormones when under pressure. Stress hormones can weaken the immune system, making one more susceptible to illness.

Aerobic exercise helps regulate stress by increasing endorphins, hormones that are responsible for feelings of wellbeing. This can alleviate anxiety and depression and reduce the presence of stress hormones, leading to a stronger immune system.

5. Weight Management

Excessive weight can increase the risk of several illnesses, like heart diseases, cancer, and Type 2 diabetes. Aerobic exercise can help maintain and lose weight, reducing the likelihood of these illnesses.

Aerobic exercise helps burn more calories than other forms of physical activity, resulting in a lower body mass index and a healthier weight. This, in turn, can boost your immune system and keep you more energetic.

How Much Aerobic Exercise is Needed?

Aerobic exercise should be a regular part of your physical activity routine. The American College of Sports Medicine recommends that adults engage in 30 minutes of moderate-intensity aerobic exercise five days a week.

Alternatively, you can do 20 minutes of high-intensity aerobic exercise three times a week.

Conclusion

Regular aerobic exercise can offer numerous health benefits. In addition to toning your muscles and strengthening your heart, it can give a much-needed boost to your immune system.

By increasing white blood cells, reducing chronic inflammation, regulating stress, or managing weight, aerobic exercise can significantly improve your overall health.