This Workout Can Give You A Healthier Immune System, Says Study

We have heard a zillion times how exercises are beneficial for our health. What if we tell you there are certain forms of exercise which can help you build a healthier immune system? Yes, you read that right. Endurance training, which includes exercises like jogging and cycling, can help you achieve this, reveals a new study. Let us tell you more about what endurance training is and what the study is all about.

What is the New Study All About

A new Scientific Reports study discovered that endurance exercise is linked to a healthier, younger-acting immune system as one ages. For this study, researchers examined health data and cells of nine participants. They had an average age of 64. The participants were divided into two groups: One under ‘untrained’ and the other consisted of people who had done endurance exercise for years.

The researchers mainly looked at natural killer cells – which are a type of white blood cell that targets infected or damaged cells, such as cancer cells. Natural killer cells play a crucial role in the body's first line of defense against pathogens, detecting and neutralizing the stuff one encounters daily that can make them sick.

The researchers found that people in the endurance training group had natural killer cells that were more adaptable, used energy more efficiently, and were less prone to inflammation than those in the ‘untrained’ group.

What is Endurance Training

Endurance exercise refers to the general ability to engage in any kind of physical activity that increases one’s heart rate above 50% of their maximum. This can be divided into general endurance and specific endurance.

When one builds their endurance, it makes it easier for them to carry out many of their daily activities. But if you are someone who is just starting out on a new routine after being sedentary for long, take it slow. You can begin with 10-15 minutes of exercise, then take it up gradually.

The American Health Association (AHA) suggests that adults should get at least 150 minutes of moderate to vigorous activity per week. To summarise, 30 minutes or exercise a day, five days a week, is the ideal. But one should set their goals based on their own capacity.

Here are some of the different types of endurance exercises:

• General endurance
• Specific endurance
• Long, slow distance (LSD)
• Heart rate-based training

Some examples of endurance exercises are:

• Running or jogging
• Swimming
• Cycling
• Brisk walking
• Hiking
• Rowing
• Jumping rope
• Circuit training

Also Read: Can Cycling Reduce Thigh Fat? Expert Weighs In

Benefits of Endurance Training

Let us take a look at some of the studies which showed how beneficial endurance training is:

• In a study conducted on young adult women, participants who engaged in more daily endurance exercises witnessed improvements in their cholesterol, glucose, and triglyceride levels.
• Several studies link moderate levels of endurance training with improved cardiac output, a lower heart rate, and reduced blood pressure.
• A study conducted in patients with chronic pulmonary obstructive disorder discovered that endurance training allowed participants to perform simple physical activities more quickly and efficiently.

On this note, here are some pros of endurance training:

• Accelerate your metabolism
• Improve memory and mood
• Build healthy joints
• Develop fatigue-resistant muscles
• Strengthen your heart

Doctors suggest that regular physical activity can definitely help lower one’s chances of getting a cardiac arrest. However, one question that people often ask is: are exercises good for those recovering after a cardiac arrest? In 2014, the AHA published a statement that doctors should prescribe exercise to stroke patients. They mentioned that there is strong evidence that physical activity and exercise post a stroke can better one’s cardiovascular health, walking ability and upper arm strength. But to be safe, those who just had a stroke, they should first consult their doctor before getting into any fitness regime.

Every endurance workout contains five major components:

• Repetition
• Moderate Intensity
• Consistency
• Specificity
• Recovery

Also Read: Walking and Swimming Found to Ease Knee Pain Better Than Rest, According to BMJ Research

The Final Word

Endurance exercise includes activities that increase your breathing and heart rate such as walking, jogging, swimming, biking and jumping rope. A new study discovered that endurance exercise is linked to a healthier, younger-acting immune system as one ages.