Acute exercise (moderate-to-vigorous intensity, less than 60 min) is now viewed as an important stimulant to the immune system and immune cell circulation between tissues. In particular, each exercise bout improves the immune activity of tissue macrophages in parallel with an enhanced recirculation of immunoglobulins, anti-inflammatory cytokines, neutrophils, NK cells, cytotoxic T cells, and immature B cells. With near daily exercise, these acute changes operate through a summation effect to enhance immune defense activity and metabolic health.
Randomized clinical trials and epidemiologic studies consistently support the that moderate exercise training lowers incidence of upper respiratory tract infection. Several epidemiologic studies also suggest that regular physical activity is associated with decreased mortality and incidence rates for influenza and pneumonia.
In the video above Dr. Rhonda Patrick explains how exercise, and different intensities of exercise impacts our immune system.
Immunosenescence is defined as immune dysregulation with aging. Emergent data support that habitual exercise is capable of improving regulation of the immune system and delaying the onset of immunosenescence.
Fitness trackers are a great way to monitor your daily calorie expenditure and keep track of your overall health. For just around $26 the Lintelek Fitness Tracker is one of Amazon’s most popular and gets the job done with a 4.1 rating. The device tracks your sleep (awake sleep, deep sleep, awake time) at night and during the day it tracks your daily steps, calories consumed, workout distance and time.
Higher end fitness trackers include the Fitbit Charge 4 ($99) and the Fitbit Versa 2 Smart Watch ($179). Like the Lintelek, the Fitbit Trackers monitor all levels of sleep, calories and workout details. While the Lintelek is waterproof, it is not recommended to be worn during swimming or near water, while the Fitbit’s design features include the ability to stay on during swimming and showering. Fitbit also notifies you with a light vibration when you are reaching target heart rate zones, and offers remote control of Spotify features.
For a more in-depth review of the Fitbit Charge 4, and what you can expect in the Versa 2, watch the video above. The Fitbit Charge 4 is available on Amazon with an average 4.5 rating and the Fitbit Versa 2 with a 4.6.
Studies
Exercise, Infection, and Immunity: Practical Applications
https://www.ncbi.nlm.nih.gov/books/NBK230961/
The compelling link between physical activity and the body’s defense system
https://www.sciencedirect.com/science/article/pii/S2095254618301005
