Exercise and the immune system: How an active lifestyle can improve your health

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a man with a surfboard symbolizing the importance of physical activity for a better quality of life
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In the constant search for a healthy life, physical exercise has proven to be a powerful tool to strengthen our immune system and improve our overall health. In this article, we will tell you about the multiple benefits of physical exercise and which exercises strengthen the immune system, acquiring greater protection against diseases and a better quality of life.


Health benefits of physical exercise

Regular physical exercise has a wide range of health benefits that affect both the body and mind. The following are 10 health benefits of physical exercise:

  • Improved cardiovascular health: Aerobic exercise, such as running, swimming, or walking, strengthens the heart and blood vessels, which improves circulation and reduces the risk of cardiovascular diseases such as hypertension and heart disease.
  • Body weight control: Exercise helps burn calories and maintain a healthy body weight. In addition, the increased muscle mass resulting from weight training can increase metabolism and promote weight loss.
  • Bone and muscle strengthening: Resistance exercise, such as lifting weights or practicing yoga, helps strengthen bones and muscles, which is especially important for preventing bone loss with aging.
  • Improved flexibility and mobility: Activities such as stretching and yoga help improve joint flexibility and mobility, which reduces the risk of injury and improves posture and balance.
  • Reduced risk of chronic diseases: Regular exercise is associated with a reduced risk of developing chronic diseases such as type 2 diabetes, certain cancers, and metabolic diseases.
  • Stress management and improved mood: Exercise releases endorphins, which are neurotransmitters that generate a sense of well-being and help reduce stress and anxiety. In addition, regular exercise can improve sleep quality and lower symptoms of depression.
  • Increased energy and endurance: Regular exercise increases physical endurance and the ability to perform everyday activities without excessive fatigue.
  • Improved mental and cognitive health: Exercise can improve memory, concentration, and cognitive performance, as well as reduce the risk of age-related cognitive decline.
  • Fostering social relationships: Participating in group or team physical activities can foster social relationships, to contributing to a sense of community and emotional well-being.


Mental health benefits of physical exercise

female athlete doing stretching and physical exercise on the beach for its health benefits


Physical exercise not only benefits the body, but also has a positive impact on mental health, that is why it is important to exercise when we are in a more depressive stage, since exercise releases endorphins, known as the “happiness hormones”, which help reduce stress and anxiety levels, providing a sense of well-being and calm. As for the benefits of physical exercise for mental health, we have:

  • Reducing stress, improving mood, and promoting socialization: Regular exercise is associated with improved mood, reducing stress in active people, and reducing the risk of depression. The practice of these activities in a group is highly advisable because it releases more endorphins promoting happiness, and the feeling of belonging to a community.
  • Increased self-esteem: All these facts in turn increase self-esteem by feeling fulfilled.
  • Improved sleep: Once the body gets used to exercising, it will be easier to fall asleep at night because anxiety levels will be at their lowest.
  • Cognitive stimulation: Aerobic exercise can improve cognitive function and memory, contributing to greater mental clarity and sharpness.

Incorporating physical activity into your daily routine can contribute to better mental health and provide a sense of well-being and emotional balance.


Types of exercises that complement the immune system

two people doing yoga and physical exercise by the sea to improve mental and immune health


In the quest for a healthy and strong life, exercise plays a key role in strengthening our immune system. Some of the exercises that complement the immune system are:

  • Aerobic Exercise or Yoga: Both aerobic exercise and yoga can have a significant impact on the immune system and overall health.

Aerobic exercise, such as running, swimming, walking, dancing, or cycling, is excellent for increasing heart rate and improving blood circulation in the body. This type of physical activity stimulates the production and circulation of immune cells, which strengthens our ability to fight infection and disease.

On the other hand, yoga, besides being a relaxing practice, has a powerful effect in reducing stress, which also improves the function of the immune system. Practicing yoga, especially specific postures such as inversions, stimulates lymphatic flow and improves the circulation of lymph, a vital fluid that carries immune cells throughout the body. By promoting proper lymphatic circulation, yoga directly contributes to the proper functioning of the immune system.

  • Resistance or interval training: Resistance training, such as weight lifting or strength training, not only strengthens muscles, but can also increase the production of immune cells, thus improving the immune system response.

On the other hand, interval training, which involves alternating between periods of high intensity and low intensity during exercise, may be beneficial for immunity. This type of training has been shown to increase white blood cell production and improve the immune system’s ability to fight infection.

Importantly, moderate and regular exercise also plays a key role in strengthening the immune system. Unlike excessive or strenuous exercise, which can cause stress on the body and temporarily weaken immune function, moderate exercise is more beneficial and sustainable for long-term immune health.

  • Outdoor exercise: Being physically active outdoors can have additional benefits for the immune system. Exposure to sunlight can increase vitamin D levels, which is important for the immune system.


Tips to maintain a strong immune system

front image of the Birm nutritional supplement with its bottle and packaging, to maintain a healthy and balanced immune system

We must be clear that all factors including a good diet, exercise, and rest are necessary to maintain a strong immune system. Combining all these factors with proper hydration and a diet rich in fruits, vegetables, and vitamins such as zinc and iron, will make the immune system stronger.

At Birm, we care about providing you with the best for your well-being, and that is why our vitamin supplements are ideal to complement these factors. With their carefully selected components, they help strengthen the immune system and keep it in optimal condition.

Our supplements are designed to provide essential nutrients that can be in short supply in the daily diet, especially in stressful situations or in seasons when you need an extra supplement to maintain your health. Combined with a balanced diet and healthy lifestyle habits, our supplements can be an important ally in maintaining an optimal immune response.

At Birm, we believe that health is a fundamental aspect of living a full and happy life. That’s why we are committed to the quality and efficacy of our products, ensuring that each one is made to the highest standards and based on the latest scientific research.

Take care of your immune system and prioritize your well-being with Birm. We’re here to support you on your path to a healthy and active life. Discover how our supplements can help you strengthen your immune system and increase your health.

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