Fitness exercise can usually improve immunity, moderate exercise can help enhance immune system function, but excessive exercise may temporarily lower immunity. Regular moderate intensity exercise can promote immune cell circulation, improve antibody response efficiency, and enhance cardiopulmonary function. Aerobic exercises such as brisk walking, swimming, and yoga can stimulate white blood cell proliferation and enhance respiratory mucosal defense capabilities. A brief increase in body temperature after exercise can also inhibit the growth of some pathogens. Maintaining 150 minutes of moderate intensity exercise per week can significantly reduce the likelihood of catching a cold. After long-term high-intensity exercise, there will be an immune window period within 3-72 hours, during which the level of immunoglobulin A decreases and the risk of upper respiratory tract infection increases. After extreme sports such as marathons, an increase in cortisol temporarily inhibits lymphocyte activity. Athletes are more prone to illness during the season and need to pay special attention to nutrition and rest. Timely supplementation of protein and vitamin C after exercise can help with immune recovery.
It is recommended to use moderate intensity exercise with a maximum heart rate of 60-70%, combined with sufficient sleep and a balanced diet. Pay attention to keeping warm before and after exercise, and avoid training in crowded places. Individuals with chronic diseases or immune deficiencies should consult a doctor to develop personalized plans. While maintaining exercise habits, it is necessary to observe the body's reactions and adjust the intensity of exercise when experiencing sustained fatigue or repeated infections.
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