Regular exercise has a major effect on the immune system. Staying active supports our immune system in a variety of ways such as reducing inflammation, increasing the presence of innate immune cells and positively affecting our gut microbes – all of which support our body’s defense mechanisms.
The Science Behind Exercise
- Exercise stimulates the sympathetic nervous system and induces an integrated response from the body.
- This response works to maintain an appropriate level of homeostasis for the increased demand in physical, metabolic, respiratory, and cardiovascular efforts.
YOU DON’T HAVE TO RUN A MARATHON!
- Exercise doesn’t need to be long, intense or unpleasant to be effective.
- Engagement in moderate activities such as walking, jogging, cycling, dancing for less than an hour can provide a range of immune benefits.
- In contrast, a substantial sudden increase in physical activity can have adverse effects on our body’s defenses and increase the risk of tissue injury.
- Moving the body in a way you enjoy can provide a much-needed positive boost to help you get through this difficult time.
Health Benefits of Regular Exercise
- Reduces health risk
- Strengthens bones and muscles
- Improves sleep
- Better endurance
- Improves mood and provides stress relief
- Increase in energy and stamina
- Weight management
Few Important Exercises & Their Uses
- Aerobic Exercises: speed up your heart rate and breathing, which is important for many body functions. They help reduce the risk of many conditions including obesity, heart disease, high blood pressure, type- 2 diabetes, metabolic syndrome, stroke and certain types of cancers. Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis as well as assist in weight management and/or weight loss.
- Strength Training: No secret that strength training makes you stronger and fitter! It protects bone health and muscle mass while helping you keep weight off for good. It also helps you develop better body mechanics and helps keep chronic diseases at bay.
- Stretching: This is a must if you sit for long hours as stretching for a few minutes can help you improve your performance while working out or doing other physical activities. A good warm up and cool down stretch can help you prevent injuries. It also helps your joints move through their full range of motion and maintain flexibility.
- Balance Exercise: This form of exercise helps you feel steadier on your feet. It helps prevent falls and reduces the risk of lower–extremity injuries such as knee and ankle injuries as well as improves proprioception.
We hope this article helps you get into the habit of regular exercise! Do you already engage in some activity? Let us know your favorite in the comments below.
If you’re a beginner and want to start exercising or if you want to take your exercise routine to the next level, reach out to your GOQii Coach directly by subscribing to personalized coaching here: https://goqiiapp.page.link/wssu
For more on health, fitness and to find some exercises you can do at home, explore Healthy Reads or tune in to LIVE workout sessions by our fitness experts on GOQii Play.
Stay home, get active and #BeTheForce
Amid the Coronavirus pandemic, social distancing and self-quarantine are in full swing. With everyone locking themselves up indoors, The activity levels have seen a considerable drop. Social distancing has resulted in a 51% drop in step count in the first 15 days of march 2020 according to a recent real time data study of 5 lakh users using GOQii Trackers. This drop in percentage is only likely to increase in the coming days as the fear of spread of this deadly virus is only increasing by the day. However, don’t let the lockdown make you fall into the recesses of a sedentary lifestyle. Get back up and get active at home with these 5 simple exercises!
Start with a standing position with hands in Namaskar position, bend backwards with hands still in namaskar position, breathing out, bend forward touching the toes, Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up. Then while breathing take the left leg behind and form a straight line. Gently bring down your knees and let the chest, chin, hands, feet touch the floor with the hips slightly raised, then slide forward and do a Cobra pose, lift your body and bring yourself in an inverted V pose, then bring the right knee forward in between the two hands, left knee should be on the floor and press the hips down and look up. 
