The positive effects of exercise have been researched for decades and shown to be beneficial in many different areas of wellbeing. Daily exercise is generally known to increase heart health, bone density, and mental health as well as decrease obesity, diabetes, and dementia. However for those suffering from autoimmune disease there are additional benefits that must be highlighted including how it boosts immunity, lymphatic function, and reduces inflammation. Let’s dig deeper into how exercise promotes healing for those with dysfunctioning immune systems.
There are several different types of exercise and each has its own unique mechanisms for strengthening your immune system:
Cardiovascular exercise (walking, running, swimming, dance) promotes immune fighter cells circulation, activates the production of feel-good hormones, and promotes flushing of oxygen rich blood throughout the body to provide essential healing to damaged tissues. Most importantly regular cardiovascular exercises boosts production of Regulatory T cells which are crucial for controlling inflammation in the body.
Strength training (lifting weights or using resistance) increases production of white blood cells which come from the marrow of your bones. Strain on the muscles forces the bones to become stronger to keep up with the demand. Stronger bones equal a stronger immune system. It also stimulates the release of several different hormones including endorphins that decrease pain, myokines that fight inflammation, and HGH which plays a critical role in tissue repair.
Mobility training (yoga, tai chi, pilates) is extremely beneficial for lymphatic health. These types of movements stimulate lymphatic flow which pumps out all of the inflammation and toxic waste that is stagnant in your body, supporting immune function by reducing internal stress. These exercises also use diaphragmatic breathing techniques which are proven to lower cortisol which runs high in those suffering from chronic illness and is known to weaken the immune system.
For people suffering from autoimmune disease or chronic illness each day presents different challenges in energy, mobility, strength, and pain tolerance. Checking in with your body each day can help you choose what type of exercise is right for you on that particular day. When you are in the midst of a flare up it is important to be gentle and choose something like mobility exercise, if you are having a good day with a moderate amount of energy cardio can be ideal, and when you are experiencing those special days without pain strength training is perfect.
The key with implementing regular exercise is finding the type of movement you enjoy. The amount of time you spend will vary based on how you are feeling that day, keeping in mind you should always finish your workout feeling better than when you started. Be kind to yourself, listen to your body, and be appreciative of each way you are able to help your body to heal.
Check out the Free B’s tab to get a printable Exercise Tracker to help you with incorporating daily movement to boost your immune system!