Physical activity: an ally for the immune system

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Extract from the article: Physical exercise is good for physical fitness, cognitive function, and psychological and social health. What's more, new evidence is accumulating on its positive effects on immunity.

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Physical exercise is good for physical fitness, cognitive function, and psychological and social health. What's more, new evidence is accumulating on its positive effects on immunity.

Physical activity improves the body's defences. Within just a few minutes of exercise, there is a significant mobilisation of white blood cells, or leukocytes, in the bloodstream. This mobilisation is even more marked during prolonged activity lasting more than an hour. Some of these cells recognise pathogens more easily and respond more effectively.

Movement boosts immunity

Muscles also play an important role in maintaining immunity. Muscle contractions produce cytokines. These proteins are responsible for the production and maintenance of immune cells. This means that every movement actively supports the body's ability to defend itself. The beneficial effect of physical activity on immunity is transitory. Sport also helps to reduce stress levels. Cortisol, the stress hormone, inhibits certain immune functions. Physical activity reduces cortisol and thus protects the immune system.

Balance and recovery

Experts agree on the importance of government recommendations on physical activity. Moving around for 150 minutes a week at moderate intensity, or 75 minutes at high intensity, is beneficial. Adding weight-bearing exercises twice a week and reducing sedentary lifestyles will amplify the positive impact.

As explained by Dr Damien Ekoué-Kouvahey, sports doctor (Togo), you need at least 30 minutes a day of moderate physical activity or sport. You should aim to be moderately out of breath but not exhausted. Sport is a way of maintaining the immune system in the same way as you maintain your garden.

However, balance is essential. A person who is active for 30 minutes a day but sedentary the rest of the time is still exposed to the risks of a sedentary lifestyle. A sedentary lifestyle is defined as spending more time sitting or lying down than being active. Regular movement throughout the day is the key.

Overtraining damages immunity. An amateur athlete who lacks recovery after a session, especially combined with a poor nutritional balance, weakens his immune system. Not taking time to recover after training keeps the body out of balance, especially if this is combined with a poor nutritional balance. This is also where the immune system loses its effectiveness, says Dr Ekoué-Kouvahey. We therefore need to strike a balance between physical activity, sleep and diet to ensure an optimal immune system.

Esther KOLANI