You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system â your internal defenses against infection â in tip-top shape.
If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.
But how much exercise is effective? Do too little or too much, and it wonât have the best effect on your immune system.
Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.
Q: How does breaking a sweat boost immunity?
A:Â If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.
Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.
Q: How much exercise do you need?
A:Â Fortunately, you donât have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.
Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.
Q: What types of exercise are most helpful?
A:Â Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.
Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.
Q: Can too much exercise set your immune system back?
A:Â Yes, though, the level to which it can slow your system down is still up for debate.
Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and youâre more likely to develop a respiratory infection.
This problem usually affects elite athletes, such as marathon runners, most.
On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.
Q: Can exercise make an illness worse?
A:Â Yes, it can. This is a complex issue, but I like to tell my patients to do a âneck check.â If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.
If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
1. For newborns, consider breastfeeding
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
2. Promote regular hand washing
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
4. Make sleep a priority
To maximize immunity, children must get enough sleep.
Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
Children between the ages of 1 and 2 need between 11 and 14 hours.
Kids between the ages of 3 and 5 should get from10 to 13 hours.
Children ages 6 to 12 should get between 9 and 12 hours.
Teens between the ages of 13 to 18 need 8 to 10 hours.
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
5. Encourage a healthy diet
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
You canât avoid all illness, but some kids need extra protection
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
A salad combination you may not have thought of, but will now be hooked on
This salad is a perfect addition to a large dinner menu when you have guests over for dinner and have a lot of other dishes to prepare. Itâs bright and flavorful, and you can make the dressing a day or two ahead to prep!
Ingredients
Dressing
1 1/2 cups frozen raspberries, thawed 2 to 4 tablespoons orange juice (depending on thickness desired) 1 tablespoon white wine vinegar 1 teaspoon sugar 1 tablespoon orange zest 4 tablespoons chopped fresh chives
Salad
1 pound romaine lettuce, washed, dried and torn into bite-sized pieces 1 pound radicchio, washed, dried, shredded 3 carrots, peeled and grated 1 cup mandarin oranges, drained, patted dry 20 cherry tomatoes, quartered
Directions
Assemble salad ingredients in salad bowl and toss.
Put all ingredients for the dressing in food processor or blender (except for 2 tablespoons chives), and process.
After all is processed, stir in the remaining 2 tablespoons chives.
Pour over salad just before serving and toss.
Nutrition information (per serving)
Calories: 107 Total fat: 0.5 g Saturated fat: 0.1 g Protein: 3 g Carbohydrate: 25 g Fiber: 5.4 g Sodium: 37 mg
âRecipe developed and copyrighted by Kristine Napier, MPH, RD, LD.
Research shows that Generation Z is drinking far less alcohol than previous generations. So whatâs behind this trend â and does that mean alcohol and drug use worries are disappearing? Letâs break the topic down in this podcast with addiction psychiatrist Akhil Anand. pic.twitter.com/PrqU7IbBlP
Up to 85% of people in the U.S. experience back pain in their lifetime. And 28% of people with chronic pain turn to alcohol for relief. So, it can be helpful to understand possible connections between the two. There are many reasons you may experience back pain, and alcohol can⌠pic.twitter.com/BmRjRJpPgQ
Omelets are a great choice for a one-skillet meal, and our recipe delivers on nutrition and taste! This meatless dinner option provides 100% of your daily vitamin C and is a good source of calcium.
Cook potatoes in boiling water until tender, about 12 minutes.
In a nonstick pan, add vegetable spray and warm at medium heat.
Add onion and sautĂŠ until brown. Add vegetables and sautĂŠ until tender but not brown.
In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic powder, oregano and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20 to 30 minutes.
Remove omelet from oven, cool for 10 minutes, and cut into five pieces.
Ingredient health benefits
Potatoes: Donât let their higher carb and caloric content scare you; in moderation, these starchy vegetables are delicious and nutritious. Potatoes are full of vitamins and minerals like vitamin C , which boosts your immune system, and vitamin B6, which suppresses inflammation and promotes brain health. To get the most out of your potatoes, cook them with the skin on.
Onions: This allium is more famous for its potent aroma than its health perks, but rest assured, there are plenty to go around. For instance, onions have chemicals called flavonoids that fight inflammation and help lower blood pressure. And in addition to being a good source of fiber, onions contain prebiotics, which feeds the good bacteria in your gut so they can keep your whole body healthy.
Zucchini: If youâre looking for foods with head-to-toe benefits, consider adding squashes like zucchini to your diet. Nutritional highlights include calcium, vitamin A and vitamin C â all of which support strong bones and healthy eyes. Squashes are also a good plant source of iron, which keeps your blood cells happy.
Red bell peppers: These members of the nightshade family are an excellent, nutrient-dense addition to any meal. Red bell peppers are chock full of vitamins like vitamin E and vitamin B9 (folate). They also contain anthocyanins, which are natural plant pigments that protect your heart, help lower your blood pressure and might support your brain function.
Mushrooms: Though these fungi may be small, theyâre a mighty culinary ingredient. Mushrooms are full of antioxidants, which help protect your cells from damage by free radicals. And they have compounds that stimulate your immune system to fight invaders and, potentially, cancer. Other properties found in mushrooms also support the health of your heart, gut and brain!
Eggs: A perfect example of how good things come in small, oval-shaped packages. Eggs are rich in vitamins like vitamin B12, which is essential for your blood cells and nerve cells to work properly. Eggs also have lutein, a carotenoid that helps preserve your vision. Egg whites have about 60% of the protein found in an egg.
Nutrition information (per serving)
Makes 5 servings
Calories: 290 Total fat: 6 g Saturated fat: 2.5 g Trans fat: 0 g Cholesterol: 120mg Sodium: 250 mg Total carbohydrate: 43 g Fiber: 6 g Sugars: 5 g Protein: 18 g
â Recipe courtesy of Digestive Disease Health Team Dietitians.
If youâre planning to start an exercise program and wondering where to begin, start with your core first, says physical therapist Brittany Smith, DPT. People often think of the core muscles as being the abdominal muscles, but the core includes the muscles in the abdomen, back and hips, all working together as a group.
âThe core muscles provide stability for the entire body as it moves,â says Smith. âThese muscles are activated when you stand up, turn, bend, reach, twist, stoop and move in most other ways. Everything starts with your core.â
Strong core muscles help you maintain good posture, while weak ones can lead to slouching and slumping. Poor posture can be a cause of aches and pain, especially in the back.
Getting started with your core
To get your core muscles in shape, you need to exercise.
âOur bodies were made to move, so any physical activity is really important,â says Smith.
She recommends these specific core-strengthening exercises below.
The first one engages the deep muscles in the abdomen, called the transverse abdominis. âThese muscles help hold us in a better position to stabilize our core, thereby stabilizing our arms and legs,â says Smith.
âThe more you work on these muscles, the more it will become second nature to hold these muscles tight when youâre lifting grocery bags, doing yard work or any other kind of physical activity,â says Smith. This will help support your body.
Other muscles that tend to be weak are the gluteus maximus in the buttocks, and the gluteus medius and gluteus minimus on the side of the hip. The bridge and clamshell exercises can help strengthen these muscles.
Smith emphasizes that getting the proper position of these exercises correct is more important than the number of repetitions you do. âItâs better to take your time, maybe do fewer reps, but with better quality,â she says. For that reason, it can be helpful to have the guidance of a physical therapist to get started.
Move on from the core
Core exercises are the starting point of overall fitness because you need to hold those muscles engaged while you strengthen other muscles, such as the biceps in the arms or the quadriceps in the legs.
Smith suggests setting short-term goals (for about a month) and then more long-term goals. Once you have achieved short-term goals, such as getting around more easily, add other types of weight-training or resistance exercises to build muscle elsewhere.
With any exercise you do, always listen to your body, warns Smith. If you have pain other than muscle burn, take it easy. Reduce the number of repetitions, the weight or the duration of the exercises. Then build up gradually. âYou donât have to be in pain to make gains,â she says.
Beginner exercises for core strength
For each of the following, work up to one to two sets of 10 to 15 repetitions once a day.
Abdominal bracing
Lie on your back with your knees bent and feet flat on the floor. Contract your abdominal muscles, and press the arch of your back down toward the floor, pulling your belly button toward your spine. Hold for 5 to 10 seconds. Make sure your lower back stays flat on the floor. Relax and repeat.
Bridge
Lie on your back with your knees bent and feet flat on the floor with your arms at your sides. Squeeze your abdominal and buttocks muscles, push your heels into the floor and slowly lift your buttocks and hips off the floor. Keep your back straight. Hold for 5 to 10 seconds.
Clamshell
Lie on your side with knees bent in line with your hips and back, draw up the top knee while keeping contact of your feet together as shown. Donât let your pelvis roll back during the lifting movement. Hold for 5 seconds.
Check-in with your care team, and focus on low-impact exercises and walking for good gains
If youâre living with advanced prostate cancer, you might be wondering exactly how far you should push yourself when it comes to physical activity and exercise. Should you take it easy and hold back? Or should you try to maintain your exercise routine?
And if youâve had your prostate surgery or your prostate removed (prostatectomy) you may be concerned about any sort of limitations or restrictions on specific exercises to avoid further pain or injury.
Occupational therapist Maria Pickston, OTR/L, CLT, reminds us that each personâs medical history and cancer treatment is unique. So, before beginning any exercise program during recovery, itâs essential to obtain clearance from your oncologist or healthcare team.
Pickston shares some additional insight on how exercise can help with the process of recovery and why exercise is so important overall.
Importance of exercise for prostate health
Your prostate is part of your pelvic floor, an area densely populated with a group of muscles and connective tissues that support the functions of your bowel, bladder and reproductive organs. Your pelvic floor muscles also aid your abdominals (core muscles) and back muscles in providing structural stability to your spine.
When we talk about prostate health, weâre most often talking about modifiable risk factors, which are the things you can do to reduce the likelihood of developing prostate cancer. But if youâre living with prostate cancer, focusing on your overall health is key and exercise is a big part of that.
âWhen you put the words âcancerâ and âexerciseâ together, it can feel like such a road block because it sounds counterintuitive to be exercising when youâre going through cancer treatment,â says Pickston.
âYears ago, people were told not to exert themselves and to take it easy. But in the last 20-plus years, weâve had an explosion of research supporting the benefits of physical activity for cancer survivors and how exercise can improve the symptoms and side effects of chemotherapy and radiation therapy.â
Exercise can have a huge impact on your physical, mental and emotional health and increase your energy levels â all things that tend to be affected when you have surgery or are going through cancer treatments.
âProstate cancer treatment can lead to several side effects like loss of muscle mass and physical strength, sexual dysfunction, reduced bone density, increased fatigue, and a higher risk of heart disease and diabetes,â explains Pickston.
Exercise plays a vital role in tackling these challenges and enhancing the physical outcomes of treatment.
âCurrent research demonstrates that exercise is safe and beneficial before, during and after cancer treatment as it improves energy levels and the overall quality of life, enabling individuals to continue enjoying the activities they love,â notes Pickston. âA physically active lifestyle not only helps in lowering the risk of various cancers, but also reduces the risk of recurrence in some cancers, including prostate cancer.â
Translation: Once you check in with your care team, donât let your cancer diagnosis stop you from working out.
How often should you exercise to promote prostate health?
If youâre living with prostate cancer, are going through cancer treatment or have had a prostatectomy, you want to talk to your healthcare provider first to before you begin any exercise program as you may need to adhere to certain precautions during those first few weeks of recovery.
Thereâs no one set exercise that specifically focuses on prostate health â but if you focus on improving your overall health, increasing your heart rate, improving your blood flow and getting those endorphins going, youâll find that those things will have significant positive impact on how youâre feeling overall and your ability to recover from your condition and treatment.
âIndividuals who are physically fit or active before their cancer diagnosis are more likely to regain their previous level of functioning compared to those who lead a more sedentary lifestyle,â says Pickston.
âIn oncology rehabilitation, personalized programs are designed to cater to each individualâs unique circumstances. Special considerations are taken into account, including your medical history, current fitness level, the type and stage of your cancer, and the specific cancer treatment you are having to ensure that the rehab process is both safe and effective.â
Everyone responds to cancer and cancer treatments differently. What works for someone else might not come as easily for you â and thatâs OK.
âEach individualâs journey is different, and your focus should be on finding an approach that suits your specific needs and abilities, fostering progress and overall well-being,â encourages Pickston.
And donât feel like you have to push yourself too hard â you can, and should, rest when you need it the most. Exercise doesnât always have to be a one-hour routine, either. It can be as simple as standing up and stretching during commercial breaks, walking to the end of your driveway and back, or making sure you keep up with your daily living activities around the house like laundry, cleaning and showering.
âJust the act of walking or going up and down the stairs is something you can immediately do when you get home after prostate surgery,â says Pickston. âBe patient with yourself and avoid pushing to the point of pain or excessive discomfort or fatigue. If itâs been a while since youâve been active or your overall fitness level is low, start slowly and gradually build. The key is to be as physically active as your current condition and abilities allow.â
Aerobic exercise for prostate and sexual health
Specifically, aerobic exercise (also known as cardiovascular exercise) has wide-ranging full-body benefits that can impact your heart, brain, joints, skin and muscles. It not only extends your life expectancy, but it can also decrease your blood pressure and heart rate, and increase your blood flow, which has a direct impact on your sexual function, mood, digestion and more.
Again, if you canât hit the ground running that fast, you can do small things to work your way back up to that routine.
âThink about all the physical activity you can do like playing with your grandkids, dancing, gardening, carrying groceries or doing chores around the house. But itâs even better if you begin to incorporate intentional exercises like brisk walking, swimming and weightlifting,â says Pickston.
âItâs crucial for those undergoing treatment to understand that exercise is the best way to treat cancer-related fatigue. As your strength and fitness improves, you can engage in meaningful activities more easily.â
One specific side effect mentioned earlier is loss of bone density, which can lead to osteoporosis, a condition where the bones become weak, less dense and more likely to increase your risk of fractures. Weight bearing exercises such as weight training, yoga, Pilates and climbing stairs are ideal for preventing bone density loss.
âStarting slowly with light weights and gradually increasing the load is key to avoid pushing too hard and experiencing pain or exhaustion,â advises Pickston. âWith time and consistency, you will notice improvements in your fatigue, strength and overall health, fitness and endurance.â
Caution for cycling as exercise
Cycling is an excellent aerobic exercise, but itâs one you might want to hold off from doing at least in the early weeks after having prostate surgery. The reason is because you tend to put a lot of pressure on your sit bones and your pelvic area while cycling, and this can cause discomfort, pain and swelling if youâre not fully healed.
âYou need to be sure you are cleared by your physician before initiating cycling for any amount of time first,â says Pickston. âOnce you receive clearance, there are various bike seats and bike shorts available to help cushion or accommodate the perineal area, alleviating some of that pressure.â
Kegel exercises
After having prostate surgery, itâs common to experience side effects like urinary leakage and erectile dysfunction. Kegel exercises specifically are designed to help strengthen your pelvic floor muscles and reduce the likelihood of those side effects from happening as well as help quicken recovery from those side effects. These exercises are also often recommended for some people before even having surgery so their pelvic floor muscles start off having a strong foundation before going into surgery.
âYour pelvic floor is often compromised after prostate cancer treatment because surgical or radiation treatment can damage the surrounding tissues, including the muscles of the pelvic floor,â explains Pickston. âWhen the pelvic floor muscles are compromised, it can lead to weakness, pain and dysfunction. Seeking help from a pelvic floor physical therapist can address these issues.â
Itâs also common to experience muscle tightness in your pelvic floor and surrounding muscles after treatment, and doing Kegels without proper guidance can worsen this tightness.
âA pelvic floor therapist will help to make sure you are performing your Kegels correctly and help guide you in managing areas of muscle tightness in your pelvic floor,â says Pickston. âLearning how to engage the pelvic floor muscles correctly during daily activities can significantly reduce leakage. Sometimes, just a few simple adjustments in movement can lead to dramatic improvement.â
Healthy weight and prostate health
Having overweight or obesity increases your risk for prostate cancer â but it can also provide additional complications during the recovery process in some cases.
âIf youâve had a prostatectomy, itâs normal to experience emotional ups and downs, but the important thing is that you focus on what small things you can do each day, to feel better every day,â says Pickston. âPhysical activity improves both your physical and emotional health. Itâs important for managing weight, maintaining or building muscle, reducing your risk of heart disease and keeping your bones strong.â
âYou want to get up, go outside and see whatâs going on in your neighborhood,â encourages Pickston. âWhen you start exercising, your sleep improves. When your sleep improves, youâre able to heal better. And the more you can do early on, the more long-term effects youâll experience along the way.â
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