Exercise: Can there be too much of a good thing?

October 14, 2024

It is a well known fact that exercise is beneficial for maintaining cardiovascular health, supporting weight management, and improving mood. Research also shows that moderate exercise improves immune function and aids in the prevention of colds and flu. However, there is a point of diminishing returns where high intensity exercise can actually reduce the body’s natural defences against bacterial and viral infections. Is your workout regime compromising your immunity?

Exercise types and intensities are major determining factors in whether or not immune function could be compromised. Brisk walking 35 – 45 minutes, five days a week, has been shown to yield immune boosting benefits. Where positive effects on immune function may be reduced is when an individual is training for an endurance event, such as a marathon, or frequently engages in strenuous activities to the point of fatigue.

The body responds to physical stressors, like exercise, and psychological stressors in a similar way. When experiencing a stress of any kind, the body releases cortisol, a hormone secreted by the adrenal glands. Cortisol stimulates energy production and improves muscle endurance which supports a ‘fight or flight’ reaction. Cortisol also functions as an immunosuppressant.

Following a moderate workout, cortisol levels drop and immune cell production returns to normal, almost immediately. However, after prolonged, intense exercise, immune function may take 3 – 72 hours to fully recover, leaving the athlete susceptible to viral or bacterial infections.

The immune system plays an important role in post-workout tissue repair and muscle recovery. Toxins are natural by-products of exercise. Immune cells are responsible for the elimination of these natural toxins and the reduction of inflammation. If the toxins are not cleared effectively, chronic inflammatory conditions and injuries may occur. Immune cells are essential for the repair and recovery process.

There are ways in which you can support immune function while continuing with an intense fitness regime.

- Incorporate adequate recovery time into your workout schedule. This will aid muscle recovery, reduce the risk of injury, and improve immune health.

- Increase consumption of immune supporting nutrients and antioxidants through food. Examples include Vitamin C containing foods, like berries and broccoli, as well as, Zinc rich foods like eggs and pumpkin seeds.

- Supplement with immune boosting nutrients and herbs that are not commonly found in an ‘every day’ diet. Examples of these unique immune supporting agents are astaxanthin, reishi mushroom, bee propolis and olive leaf. Astaxanthin is a carotenoid with potent antioxidant and anti-inflammatory actions, and is often used by athletes to support muscle recovery and immunity. Reishi mushroom has been used as an immune and stress tonic for centuries. Bee propolis and olive leaf are naturally anti-viral, antibacterial and anti-fungal. One product on the market contains all of these ingredients in potent, therapeutic doses – Bee Prepared Immune Support Max Strength.

Supporting your immune system naturally can aid you in achieving your fitness goals and in developing your competitive edge.

Erin McCann, Sportsister
The Women’s Sports Magazine

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