How exercise strengthens immunity

Exercise improves blood circulation

Exercise not only improves blood circulation but also promotes the white blood cells to circulate at a quicker rate. Exercise slightly raises the body temperature temporarily which helps to destroy the disease-producing bacteria and viruses.

Exercise helps to detoxify your system

Once you start exercising, it increases your waste output through sweat and urine. Exercise also improves bowel movements which flush out harmful toxins from the body.

Exercise helps to deal better with stress

Prolonged stress suppresses your immune system making you prone to repeated illness and infections. Exercise releases endorphins, the feel-good hormones, which help you deal better with stress, thus giving your immunity a big boost. So the next time you feel weighed down by worries, take a walk and feel the change in your ability to deal with things.

Exercise improves digestion

Just eating the right kind of food is not enough. Your body should be able to successfully assimilate the nutrients and put them to use as well. Once you start working out, no matter what type of exercise you practise, the intake of nutrients by your system improves which in turn makes your immune system stronger.

Exercising safely during COVID-19 pandemic

Now that you know that exercise strengthens immunity, you may plan to hit the gym soon. But you need to be extra careful during the COVID-19 pandemic. Here are a few tips to make your workouts more efficient and keep yourself immune from germs and other gym bugs.

Keep yourself clean

Hygiene and cleanliness is your best defense against infection-causing microbes like the coronavirus.

Avoid touching your face

Avoid touching your eyes, nose and mouth. Germs from various surfaces at the gym are transmitted to your hands and then to your face.

Carry your own toiletries

Carry your own stuff like your towels, soaps, water-bottles and other common things you need before, during or after workout.

Minimise the use of “shared items”

Remember that gyms equipment are used by numerous people throughout the day. Hence, it is important to have a bath after your workout.

Get adequate rest

Working out without adequate rest is counterproductive. Rest necessary for muscles to repair, rebuild and strengthen.

Eat healthy

Include 85 per cent whole grains, whole fresh foods like fruits and vegetables in their natural form daily. Eat protein-rich food as proteins help in enhancing immunity levels.

Stay hydrated

Drinking plenty of water not only cleanses your body, but also has a pivotal role in boosting immunity.

Stay away from caffeine and alcohol

These beverages not only dehydrate you, but also make you susceptible to health complications.

Get enough sleep

Sleep boosts your body’s immune response. During sleep, your body’s immune system goes into high gear protecting you from illness. Lack of sleep can reduce immune functioning making you susceptible to sickness.

Listen to your body

If you think you need rest, take it. Working out when you are tired does you more harm than good.

These simple tips will help you stay healthy and fit in the most efficient way.

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Reduction of body fats and preservation of adult muscles is achieved when both exercise and healthy eating habits are combined.

Irrespective of your genetic make-up and your metabolism, eating right will lead to steady weight loss. When, what and how much you eat will determine your comfort, exercise performance and recovery.

Typically, your food intake should be linked to your workout timings. Early morning workouts stir up metabolism and keep you soaring for a long time. Some people prefer exercising on an empty stomach. It is ideal to burn fat faster as the overnight fasting depletes the body’s glycogen [a form of carbohydrate that our body uses during workouts]. But if you are one of those who feels sluggish and fatigued without any grub, go ahead and consume a light snack—a fruit or cereal will do just fine. But eat at least an hour before you begin exercising.

Space a main meal at least 3 – 4 hours prior to any workout. It is also wise to incorporate a pre-workout meal if the gap between your meal and your workout is several hours.

Pre-workout meals

Many fitness trainers favour a pre-workout snack. Eating at least an hour prior to exercise gives the body adequate time for digestion and provides enough energy for exercising. Remember, only a properly fuelled and hydrated body can challenge the muscles during a strenuous workout. Besides it prevents distractions due to hunger pangs or energy dips.

Opt for beans, flax seeds, veggies and fruits that have complex carbohydrates with low glycaemic index [GI]. These release glucose slowly in the gut and are the best foods to enhance the outcome of exercise. Avoid foods with high GI like white bread, doughnuts, corn flakes and fruit juice, which lead to an insulin spike, leaving you feeling hungry later. Also, avoid eating foods high in protein, fat and fibre as they need longer time for digestion and tend to stay in the stomach longer, inducing abdominal discomfort during exercise.

Be watchful of the portion size to avoid stomach cramps. Eating too much and too close to a workout can lead to nausea and stomach uneasiness.

Eating too much and too close to a workout can lead to nausea and stomach uneasiness

Foods high in carbohydrate, moderate in protein and low in fat are easy to digest and prepare the body for exercise. Here’s a mini list of pre-workout foods you can try:

• Boiled sweet potato
• Bowl of fresh fruit—apples, grapes, orange, watermelon, peaches
• Yoghurt
• Fruit smoothies [unsweetened]
• Milk shakes [low fat milk]
• Breakfast cereal [muesli or wheat flakes] with milk
• Porridge – dalia or oats [steel cut]
• Brown bread or multigrain bread with low-fat cheese
• Granola bar

Hydrating your body

A strenuous workout will also mean loss of body fluids through perspiration. Start with having at least two glasses of water half hour before workout. Consume another 1 – 2 glasses in-between, 15 – 20 minutes during workout to prevent dehydration. Have another couple of glasses immediately after exercise. You may choose diluted fruit juice over water or have a sports drink supplement after a high intensity workout or when you train longer than an hour.

Eating during workouts

Typically, the idea of eating while training seems absurd. But it isn’t really. Carbohydrate is the most important source of fuel for muscles during workout. However, the amount of glycogen stored in our liver and muscles is limited and hence needs to be augmented with sufficient food intake to avoid poor performance. This is especially so while training for long [over an hour] on an empty stomach. Nibble on a banana or an energy bar during the workout.

Post-workout meals

The body requires replenishment of nutrients and carbohydrates after the workout. It is essential to have adequate meals to aid the body’s recovery process, and the ideal time is within the first 15 – 30 minutes after exercise. Having carbohydrates will restore glycogen to the exhausted muscles and liver. A combination of carbohydrates and proteins in a ratio of 3:1 offers maximum nourishment to the body. The following list combines foods that promote growth and repair:

• Fruit yoghurt
• Crackers and low fat peanut butter
• Egg roll in chapati
• Chicken or turkey sandwich using brown bread
• Wheat khakra and low fat cheese
• Fig and walnut milkshake [alternate option of dates and nuts].

In order to promote negative calorie balance in weight loss, the overall intake of food consumed should be lesser than the energy spent.

Workouts for diabetics

Diabetics are advised moderate exercise to control their blood sugars levels. If you’re a diabetic, exercise with caution, increase workout regimes gradually and avoid intense activities that could drop blood sugar levels. Maximise benefits with half hour sessions 3 – 4 times a week, with alternate aerobic and strength training sessions. Follow a strict regime for your meals, medications and exercise.

For those on medication, eating before and after exercise is mandatory. Always start exercise after a light snack to avoid complications of hypoglycaemia, a condition where the blood glucose levels become abnormally low.

Complex carbohydrate based foods are best choices prior to exercise. Always keep sugar candies, glucose tablets, bananas, dates or fruit juice handy. Self-monitoring of blood glucose before, during or after may be advised if you feel tired after workout. Don’t exercise if the blood sugar is too high. Diabetic medications often have to be re-looked and generally lowered if exercising close to meal time. It is recommended that you carry an Identity Card stating you are a diabetic with instructions to address low blood sugar levels.

Diabetics who are likely to exercise for an hour are advised to consume 15g carbohydrate. The same can be found in the following foods:

• 1 small piece of fruit—apple, figs, guava, muskmelon, orange, papaya, watermelon.
• 1 slice of whole wheat bread
• 1 medium size idli
• ½ cup oats porridge
• ¾ cup of low fat curd
• 1 glass skimmed milk

Edward Stanley, the Earl of Derby once mentioned, “Those who think they have no time for bodily exercise will sooner or later have to find time for illness”. Taking a cue from his statement, weight watchers need to experiment and fine-tune both timing and quantity of food best suited to their exercise regime. One also needs to be watchful of the body’s response to these changes. Maintaining a food journal where one can delete, edit and finally incorporate one’s personal strategy will be a good start.

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