Exercise can Stimulate the Immune System

Usually, doctors prescribe drugs to treat excessive inflammation. However, a new study reports that a moderate exercise of 20 minutes can stimulate the immune system and produce a chain reaction that is anti-inflammatory.

New findings about aerobic exercise inhibiting inflammation in the body were published online yesterday in Brain, Behavior and Immunity. The study was conducted by researchers at the University of California, San Diego Medical School.

At low doses, inflammation is an important part of the body’s healthy immune response, and it is the core part of self-healing after injury, which can resist the invasion of foreign invaders. However, in the case of large doses, the inflammatory response usually caused by stress plays a central role in the development and persistence of many diseases that can lead to chronic pain or disease debilitation.

For this new study, UCSD researchers had 47 study participants walking at a moderate intensity level on a treadmill and adjusting to a maximum of 65-70% of exercise. The researchers took blood samples immediately before 20 minutes of medium running time.

Using the “sports test” method that I tailored for the “Athlete of the Athletes”, the moderate range of motion creates what I call the “nourishing level” of cardiopulmonary activity, in which you can say four or six words. sentence.

“Every exercise, we can do some useful things for our body on many levels, including at the immune cell level. The anti-inflammatory effects of exercise have been understood by researchers, but it is important to understand how this process occurs. Is the key to safely maximizing these benefits.

Our study found that a moderately running exercise of about 20 minutes resulted in a 5% reduction in the number of stimulated TNF-producing immune cells.

Understanding what is the regulatory mechanism of inflammatory proteins in exercise may help develop new treatments for the vast majority of patients with chronic inflammation, including nearly 25 million Americans with autoimmune diseases.

TNF is known to regulate local and systemic inflammation. In a fascinating chain reaction, short-term aerobic exercise inhibits TNF production through beta2-adrenalin activation. The researchers concluded: “The inflammatory response is reduced during acute exercise and can prevent chronic conditions of low inflammation.”

A small amount of medium exercise gets huge gains
These findings are good news for people who like sports and those who hate sports. If you are currently doing moderate to vigorous physical activity (MVPA) for most of the week, please continue to do what you are doing! However, if you avoid exercise or are squeezed for a while, the latest research can be used as a science-based motivational reminder that a small amount of moderate-intensity exercise can be a huge benefit.

For example, at the EuroPrevent 2016 conference last year, David Hupin, a doctor in the Department of Clinical and Exercise Physiology at St. Etienne University Hospital in France, reported that moderate exercise for 15 minutes and a 22-year-old death risk were lower.

I wrote these findings in the Psychology Today blog post, “During 15 minutes a day can save your life.” Yes, Hippocrates is right. He said: “Walking is the best medicine.

The new UCSD study confirms that small investments in short-term moderate exercise can bring huge returns. Hong concluded in a statement:

“Our research shows that exercise classes don’t actually require strong anti-inflammatory effects. Moderate exercise from 20 minutes to half an hour, including fast walking, seems to be enough.

It feels like exercise requires a long period of peak exercise, can threaten people with chronic inflammatory diseases, and can greatly benefit from physical activity.

As an important warning, Hong stressed that patients with chronic inflammatory diseases should always consult a doctor about appropriate treatment options and possible anti-inflammatory drugs. As always, be sure to consult your PCP before starting any new workout routine.

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Summary

Usually, doctors prescribe drugs to treat excessive inflammation. However, a new study reports that a moderate exercise of 20 minutes can stimulate the immune system and produce a chain reaction that is anti-inflammatory.

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