Just some of the ways in which moving our body more can help with a miriad of health benefits. As the southern hemisphere starts to head towards the cooler months we start to think about (I hope we do!) keeping the bugs at bay so we can keep doing the things we love to do.
Look after your immunity through exercise but watch the volume and intensity!
Regular exercise can support your immune system and studies have highlighted how people who train regularly have a lower risk of acute respiratory infections. But in some cases, doubling down on intense exercise could have the reverse effect – and a new study has revealed why. Working with a team of fit firefighters, researchers completed a series of tests and found an intense exercise session triggers a short-term suppression of the immune system. Saliva samples taken after the workout showed fewer proinflammatory cytokines and ceramides, and more antimicrobial peptides. The scientists said the reduction of proinflammatory molecules on patrol is what can leave the body more vulnerable to infection (and the lift in antimicrobial peptides could be the body’s way of compensating for the diminished immune function). The researchers also noted that people tend to breathe through their mouths when they train at high intensity. This bypasses the nasal barriers and as a result, virus microbes can more easily penetrate and deposit in the distal airways of the lungs. So, if you’re keen to lessen the risk of infection during flu season, dialing back on your exercise intensity could be a smart short-term move.
Look after your brain health with as little as 4000 steps a day – more is better however…
Scientists have long recognised the brain-boosting powers of exercise and now a team of researchers have unearthed just how small a dose it takes to spark better brain strength. The researchers analysed more than 10,000 brain scans and found a very clear pattern. People who played sports – or regularly ran or walked – tended to have brains with larger volumes of grey matter (which plays an important role in processing incoming information). They also had a greater volume of white matter (which is key to connecting different parts of the brain and crucial to memory).
Most interesting, was how little exercise was needed to make an impact. Just 4,000 steps a day, can have a positive effect on brain health, said study co-author Dr. David Merill from the Pacific Neuroscience Institute in Santa Monica, California. Far less than the often-suggested 10,000 steps.
Ref: lesmills.com