Can fitness improve the body's immunity

Fitness can usually improve the body's immunity, and moderate exercise can help enhance immune system function. Exercise can promote blood circulation, improve metabolic levels, regulate inflammatory responses, stimulate immune cell activity, and optimize endocrine balance. During exercise, muscle contraction accelerates lymphatic circulation, helping immune cells patrol the body more efficiently. Regular moderate intensity aerobic exercise such as brisk walking or swimming can enhance the defense capabilities of neutrophils and natural killer cells. At the same time, a brief increase in body temperature after exercise can simulate a fever environment and inhibit the proliferation of some pathogens. Maintaining 150 minutes of moderate intensity exercise per week can significantly reduce the probability of respiratory infections.

Within 1-3 hours after overtraining or high-intensity exercise, there may be an immune window period, during which immune cell activity temporarily decreases. After extreme sports such as marathons, athletes are more prone to upper respiratory tract infections. It is recommended to supplement protein and vitamin C in a timely manner after exercise to avoid sudden increases in exercise volume. Individuals with autoimmune diseases or acute infections should adjust their exercise regimen under the guidance of a doctor.

It is recommended to combine aerobic and resistance training, warm up and relax before and after exercise, and avoid outdoor exercise when air pollution is severe. Maintain regular exercise 3-5 times a week, with a duration of 30-60 minutes per session, and the intensity of exercise should be moderate with slight sweating. Ensure 7-8 hours of sleep after exercise, and increase intake of foods rich in antioxidants such as mushrooms and dark vegetables to strengthen the immune barrier from multiple perspectives.