Your body to maintain your health!
Our body has an “immune” function that protects our body from various harmful substances such as viruses. A well-balanced diet, good sleep, and moderate exercise are essential for maintaining this high immunity.
However, even if you say moderate exercise, you may not know how much exercise you need for those who do not exercise much on a daily basis. The point is to understand what kind of exercise should be done and how much, and then continue without difficulty.
Therefore, this time, we will introduce the relationship between immunity and exercise, as well as exercise that can be expected to improve immunity.
Why is exercise important for boosting immunity?
It is very effective to get into the habit of moderate exercise to boost immunity. This is because moving muscles throughout the body raises the body temperature and improves blood circulation so that oxygen & nutrients can reach the whole body.
In addition, blood will be pumped into the muscles to relieve the fatigue accumulated by exercise. This action increases metabolism and leads to a youthful and healthy body.
However, as I mentioned at the beginning, the point of exercise to boost immunity is “moderate”. Excessive exercise may actually reduce immunity.
This is because modern people who are accustomed to desk work and transportation such as trains and buses are apt to suffer from chronic lack of exercise.
If the sympathetic nerve remains dominant due to stress, the immunity weakens, so it is necessary to balance the autonomic nerves in order to increase the immunity.
What is an effective exercise for boosting immunity?
From here, let’s see what kind of exercises are recommended for boosting immunity.
The point is to avoid hard exercise such as long-distance running and muscle training using a machine, and incorporate light exercises and walking.
Walking
By gradually raising the body temperature by walking, blood circulation and metabolism are promoted, and immunity is enhanced. Aim for an average of 8,000 steps or more per day. Also, when you are worried about infectious diseases such as influenza, please set up a walking course that avoids crowds. Vilitra 40 and Cenforce 150 are improving physical activity.
Air skipping rope
The recommended exercise that can be practiced indoors is air skipping rope. There is no need to actually prepare a rope. Use a booklet rolled into a cylinder or a wrap core.
1. Hold a tubular object, such as a rolled booklet or wrap core, in both hands.
2. Move your body up and down while turning your hands like a skipping rope. It’s OK if the heel floats.
Use your legs softly to raise and lower your body. Don’t actually jump, move your heels up. First, continue for about 30 seconds, and once you get used to it, aim for 3 to 5 sets.
Muscle training with an emphasis on the lower body
Simple muscle training that you can do at home or at work is effective if you do it about 3 days a week. Combining 2 or 3 types of training to train the lower body will strengthen the legs and waist, which are easily weakened by desk work.
Squats
Squats the muscles of the lower body as a whole. If you are worried about your legs, you can use a chair at first.
Knee extension
Knee extension is a workout that trains the quadriceps muscles, which are the most vulnerable of the lower body muscles.
1. Stretch your back and sit shallowly in a chair with your legs open about shoulder width.
2. Lightly press both sides of the seat with both hands.
3. Stretch one leg and raise it for 4 seconds.
4. Take 4 seconds to lower your foot.
Repeat 10 times for each of your left and right feet.
Exercise to loosen the upper body
Upper body training tends to be neglected when you train your legs and legs by walking or squats. It is even more useful if you also try to loosen the muscles of your upper body.
Stretching to loosen the muscles of the back while sitting on a chair. Let’s work with the image of stretching your back and neck firmly.
1. Stretch your back and sit in a chair.
2. Put your hands behind your head.
3. Tilt your upper body to the side.
Be aware of your slow breathing and lean down to the left and right.
Conclusion
It may be difficult to practice exercise every day. However, it does not require long hours of hard training, and even stretching to relax the body, radio calisthenics, and light walks can be expected to be effective for those who lack exercise.
Give priority to continuing exercises that are lightly burdensome, and gradually get used to physical activity. Exercises are essential for maintaining this high immunity.