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Running To Boost Your Immune System, Prevent Viral Infection

There is a lot of research showing that exercise in general and running in particular, has a multitude of health benefits. One of them is to help you reduce the risk of infection in the long term. Have you had a habit of running to boost your immune system, prevent viral infection? Find out about this good habit with WellTraining.

Running to boost your immune system

Things to know about the human immune system

1. About immunity

The immune system is a human’s natural defense system, each person’s last defense against the invasion of disease. Without the immune system, people are easily attacked by viruses, bacteria and environmental pollution.


2. Factors affecting the immune system

The immune system can be affected by many factors. An insufficient living environment can be one of the causes of a weakened immune system. In addition, unhealthy living habits can also affect your immune system’s ability to protect against germs, viruses and chronic diseases. These habits can be mentioned as

  • Lack of sleep often
  • Lazy movement
  • The diet is not scientific

In addition, mental instability or stress can also weaken your body.

running to boost your immune system
Protect your immunity to protect your body

Strengthen your body read: Running Helps To Reduce The Risk Of Dying


Ways to boost the natural immune system

In order to strengthen the immune system, in addition to having to purify external factors such as the environment, increasing resistance from within is extremely important.

1. Get enough sleep

Sleep and immunity are closely related. In fact, inadequate or poor quality sleep is associated with a higher susceptibility to disease.

In a study of 164 healthy adults, those who slept less than 6 hours per night were more likely to catch a cold than those who slept 6 hours or more per night.


Adequate rest can boost your natural immunity. In addition, you can sleep more when you are sick to allow your immune system to fight off the disease better.

Adults should get 7 or more hours of sleep per night, while teenagers need 8 to 10 hours and younger children and babies up to 14 hours. Practice a good sleep routine and find ways to improve the quality of your sleep.


2. Have a smart diet

  • Eat plenty of green vegetables and fruits

Whole-tree foods like fruits, vegetables, nuts, seeds and legumes are rich in nutrients and antioxidants that can help fight harmful pathogens.

  • Eat plenty of healthy fats

Healthy fats, like those found in olive and salmon oils, can boost your body’s immune response to pathogens by reducing inflammation.

  • Eat more fermented foods or probiotics

Fermented foods are rich in beneficial bacteria called probiotics, which reside in your digestive tract. These foods include yogurt, sauerkraut, kimchi, kefir and natto (fermented Japanese soybeans).

If you don’t regularly eat fermented foods, probiotic supplements are another option.

  • Limit adding sugar to foods

Limiting your sugar intake can reduce inflammation and aid weight loss, thereby reducing your risk of chronic diseases like type 2 diabetes and heart disease.

  • Stay hydrated

Dehydration can cause headaches and interfere with your physical activity, concentration, mood, digestion, and heart and kidney function. These complications can increase your chances of getting sick

To prevent dehydration, you should stay hydrated every day so that your urine is a light yellow color. Water is recommended as it contains no calories, additives and sugar.

It is important to note that older adults begin to lose the feeling of wanting to drink, as their bodies do not signal their thirst fully. Older adults should drink regularly even if they don’t feel thirsty.


3. Exercise the right way

While prolonged intense exercise can suppress your immune system, moderate exercise can help increase strength.

Studies show that even a moderate exercise session can increase the effectiveness of vaccines in people with compromised immune systems. What’s more, regular, moderate exercise can reduce inflammation and help your immune cells regenerate regularly.

Examples of moderate exercise include brisk walking, steady cycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.

ways to boost the natural immune system
Remember these ways to boost the natural immune system


Running to boost your immune system, prevent viral infection

Benefits of running everyday for the immune system

Daily running works to strengthen the body’s immune “shield”. Especially when you Establish a routine of jogging every morning, you will help stimulate the activity and strong development of the body’s immune system.

  • Regular jogging stimulates the production of immune cells that fight off pathogenic bacteria, reduces the abnormal proliferation of blood cells and increases the circulation of the immune system.
  • Moderate exercise combined with a diet of red, black, and green berries can increase the effectiveness of the immune system.
  • In addition, running can also help the body fight disease, increase beneficial gut bacteria and improve antibody response.
  • Not only that, but the routine of jogging also helps you reduce inflammation, reduce the risk of upper respiratory infections and the flu.

One theory is that our body temperature increases during the run, which in turn will inhibit the growth of bacteria and reduce their spread in the body. Others believe that exercising will help remove carcinogens through sweat and urine.

Overall, studies have shown that regular runners have a lower risk of common illnesses than those who don’t exercise.


Run properly for a healthy immune system

Obviously, rerunning has amazing benefits in preventing disease. However, during the running process, there are a few things you should keep in mind to avoid backfire.

  • Don’t overdo it. This can temporarily decrease your immunity. It is necessary to balance frequency, intensity, and running time
  • Drink carbohydrate drinks before, during and after jogging or heavy exercise. Recommended carbohydrate intake is 30-60 grams during exercise. This helps reduce the effects of stress hormones on your immune system.
  • Maintain a balanced diet rich in vitamins and minerals. Vitamins and minerals important for the immune system include A, E, B6, B12, folate, fatty acids, amino acids such as glutamine, arginine and L-carnitine.
  • Wash hands with soap and clean water; limit contact with eyes and nose with hands, especially during epidemic times.
  • Do not exercise in groups if you have upper respiratory infections, to avoid spreading them to others.
  • Get enough sleep on a regular schedule. Sleep disruption has been linked with a weakened immune system.
  • Reduce the stressors in your life, because stress makes you more susceptible to respiratory inflammation.

Running to boost your immune system

In short, running is one of the great ways to help you have a healthy immune system. Running to boost your immune system, preventing viral infections should definitely become a habit in your life.


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