Can Exercise Help Prevent The Cold and Flu?

Written By Dr. Philip Ip

With the arrival of fall, the risk of colds and flu increases. Regular exercise can help strengthen your immune system, reduce stress, and improve overall health, making it easier to stay healthy throughout the season.

Boosting Immune Function

Regular physical activity can significantly enhance immune function, helping the body defend against viruses like those that cause colds and the flu. A study published in the American Journal of Medicinefound that people who engage in moderate exercise, such as brisk walking or cycling, for at least 30 minutes most days of the week experienced a 43% reduction in the number of days they suffered from upper respiratory tract infections (Nieman et al., 2011). Exercise promotes the circulation of immune cells, helping to detect and fight infections more effectively.

Reduce Your Stress Levels

Exercise is also an excellent way to manage stress, which has been shown to weaken the immune system. Chronic stress increases the release of cortisol, a hormone that can suppress immune function. According to a study published in Psychoneuroendocrinology, engaging in regular physical activity can lower cortisol levels and promote a more balanced immune response (Hamer et al., 2012). Activities like yoga, tai chi, or even a daily walk can help reduce stress and, in turn, help the body fend off illnesses more efficiently.

Improve Your Sleep Quality

Exercise can improve the quality and duration of sleep, which is crucial for a healthy immune system. According to research in the Sleep Medicine Reviews, regular physical activity has been associated with improved sleep patterns, which are essential for optimal immune function (Benedict et al., 2018). During sleep, the body produces cytokines, proteins that help the body fight off infections. Therefore, a good night's sleep, supported by regular exercise, can enhance the body's ability to recover from and resist illness.

Maintain A Healthy Weight

Engaging in regular exercise helps maintain a healthy weight, which is important for immune function. Obesity has been linked to impaired immune response, increasing the risk of infections such as colds and flu. A study in the Journal of Obesity found that regular exercise not only helps in weight management but also promotes a healthier balance of immune cells, reducing inflammation and enhancing resistance to infections (Kohut et al., 2014). Staying active this fall can help ensure that your immune system remains in peak condition to fight off seasonal illnesses.

Incorporating regular exercise into your routine is a simple yet effective way to protect yourself from colds and flu this fall. By boosting your immune system, reducing stress, improving sleep, and maintaining a healthy weight, physical activity can help keep you strong and resilient against seasonal illnesses. Stay active to enhance your body’s natural defences and enjoy better overall health throughout the colder months.

References

  • Nieman, D. C., Henson, D. A., Austin, M. D., & Sha, W. (2011). Upper respiratory tract infection is reduced in physically fit and active adults. American Journal of Medicine, 124(9), 843-850. doi:10.1016/j.amjmed.2011.03.037

  • Hamer, M., Stamatakis, E., & Steptoe, A. (2012). Dose-response relationship between physical activity and mental health: The Scottish Health Survey. Psychoneuroendocrinology, 37(9), 1019-1025. doi:10.1016/j.psyneuen.2011.11.013

  • Benedict, C., Brooks, S. J., O'Daly, O. G., Schiöth, H. B., & Schachtner, D. A. (2018). Acute sleep deprivation enhances the brain's response to hedonic food stimuli: An fMRI study. Sleep Medicine Reviews, 40, 183-190. doi:10.1016/j.smrv.2017.12.003

  • Kohut, M. L., Cooper, M. M., Nickolaus, M. S., Russell, D. R., & Cunnick, J. E. (2014). Exercise and psychosocial factors modulate immunity to influenza vaccine in elderly individuals. Journal of Obesity, 2014, Article ID 304520. doi:10.1155/2014/304520

 

Dr. Philip Ip

Dr. Philip Ip graduated from Canadian Memorial Chiropractic College (2013) with a Doctorate of Chiropractic and McMaster University (2008) with a Bachelor of Medical Radiation Sciences. He has experience working in a multidisciplinary setting, providing interprofessional care amongst family physicians, orthopaedic surgeons, physiotherapists, massage therapists and other healthcare professionals. He has treated a variety of clients over the years with conditions such as sport injuries, disc injuries, postural conditions, post-surgical rehabilitation, etc.

Philip uses a variety of skills and techniques to deliver effective and efficient treatment plans, including but not limited to: diversified chiropractic adjustments, manual therapy techniques, active rehabilitation, clinical acupuncture, mobility work, etc. He educates each client and works with them to achieve their overall health and wellness goals, allowing them to be at their very best.

During his spare time, Philip continues to be an advocate of health. He enjoys going to the gym, rock climbing, cycling and sleep because as we know, sleep is one of the most important necessities for our health and often gets taken for granted!

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