What kind of exercise can improve immunity, and the importance of immunity to our body is self-evident. Like people who usually love to get sick, it is probably because of weak immunity. It is feasible to improve immunity through exercise. So what exercise can improve immunity?

What exercise can improve immunity 1 1, and walk briskly?

As a national fitness promotion, fast walking is the safest way to exercise, and it is best to walk for 30 minutes every day. Walking can regulate immunity, improve disease resistance and speed up recovery after illness. People who are not used to exercise at ordinary times and seldom exercise should avoid excessive exercise at first, and the exercise time should not exceed 2 hours.

2. Yoga

Thymus is the center of cellular immunity in vivo, located in the thoracic mediastinum. Its main function is to regulate the proportion of T lymphocytes and secrete thymosin, so that the body can maintain cellular immune function and kill foreign bacteria. Many postures and breathing methods of yoga can stimulate the thymus, and improve the body's immune ability by stimulating the secretion of the thymus.

Step 3 swim

Swimming in winter can improve the body's adaptability to cold, stimulate and promote blood circulation and metabolism, improve the sensitivity of body temperature regulation, and enhance the body's adaptability to external cold and hot temperature changes. On the other hand, when swimming, the blood vessels of the skin contract sharply due to the stimulation of warm water on the skin. After the strong contraction of blood vessels, it is followed by corresponding relaxation, so that blood vessels can be exercised one by one, thus regulating human immunity and improving resistance.

Step 4 jog

Outdoor jogging can enhance physical fitness, strengthen the adaptation of respiratory system to temperature, improve resistance, adjust the proportion of white blood cells, macrophages and lymphocytes in blood, and devour cancer cells that may exist in human body. Don't run too fast. Normal breathing is appropriate. Pay attention to inhale through the nose and exhale through the mouth.

Can exercise improve immunity?

This is because exercise can make neutrophils rise sharply, and interferon in cells can enhance the vitality of natural killer cells, macrophages and T lymphocytes, which can devour viruses. During exercise, the secretion of interferon is twice as much as usual. This does not mean that after exercise, you can be indifferent because of your strong immunity.

Generally, it takes about an hour for neutrophils to return to normal after a short period of exercise. When exercise stops, the number of immune cells will decrease. Therefore, if you want to improve your immunity, you must keep exercising. Depending on your personal situation. Generally 12 weeks later, your body will have enough resistance. Exercise to improve immunity is not immediate, nor is it once and for all. /kloc-After 0/2 weeks, you still need to keep exercising.

Attach methods to improve immunity.

1, with the help of sleep. Sleep is closely related to human immunity. Good sleep can significantly increase the number of two kinds of lymphocytes in the body. During sleep, the human body produces a sleep factor called muramic acid, which promotes the increase of white blood cells, the activity of macrophages and the enhancement of liver detoxification function, so that the immune system can destroy invading bacteria and viruses through reaction channels.

2. Stay optimistic. Optimism can keep the human body in the best condition, especially in today's society, people are under great pressure, and great psychological pressure will lead to the increase of hormone components that inhibit the human immune system, so it is easy to catch a cold or suffer from other diseases.

3. Limit drinking. Don't drink more than 100 ml of low-alcohol liquor, 250 ml of yellow wine and 1 bottle of beer every day, because alcohol will have a negative impact on every part of the human body. Even if drinking wine can lower cholesterol, it should be limited to one glass a day. Excessive drinking will do great harm to blood, heart and other organs.

4. Supplement vitamins. Take proper vitamins and minerals every day. Experts point out that the quantity and vitality of human body's weapons against foreign invasion, including interferon and various immune cells, are all related to vitamins and minerals.

What exercise can improve immunity? 2 jogging and running

Jogging is very beneficial to the health of your heart and lungs, and it can also enrich your energy. If you are trying to lose weight, it can burn calories faster than walking. On the negative side, the game does put more pressure on the joints-knees, ankles and hips.

Everything is improving gradually. It is generally believed that the amount of exercise and the added time per week should not exceed 10%. The reason for this is that the heart and lungs can't adapt to high-intensity exercise at once, but the joints and muscles can adapt gradually, and the exercise to maintain pressure can make people energetic. Running too much or too fast can lead to tendinitis, muscle strain or stiffness.

Equipment: A pair of shoes is necessary, and female friends should wear better sports bras. Pay attention to the road surface in winter exercise, because the road surface is dry and smooth and easy to fall, so shoes should be non-slip.

Professor: Running is an excellent exercise for the heart and blood vessels. Women who weigh 150 pounds can burn 306 calories (one mile 12 minutes) by running for 30 minutes at a speed of 5 miles per hour. A study in a scientific book published by 1999 found that aerobic exercise, such as running, may be as effective as medication for those with cardiovascular problems.

On the opposite side: running makes muscles load, and joints are easy to cause injuries, such as tibial fracture and tendinitis.

be on foot

Is it too rigid to walk? -In fact, it is one of the best lifelong exercises. You don't need a lot of special equipment, you can burn calories only by joints, even if the number of calories burned is relatively small compared with other sports.

At present, the National Fitness Guide recommends that people exercise for 30 minutes every day for a week (such as brisk walking). According to the guidelines, keeping a brisk pace and walking for 30 minutes five days a week can prevent chronic diseases. Just increasing a certain amount of physical activity can reduce people's heart attack crisis, diabetes and high blood pressure. Besides, if you are trying to lose weight, you should walk for 60 minutes every day for most of the week. In order to avoid repeated weight gain, you must walk for 60-90 minutes every day.

In the morning, if the workplace is close to home, you can consider not doing it. You can find something to run errands for lunch and take a proper walk for dinner, which is good for your health.

In the morning, you can consider walking to school or going to the bus stop. At lunch, take a bag of vegetables and eat while walking, or run errands. You can take the dog around after dinner.

There are many Madame Curie in modern society. This lifestyle is very unhealthy. Taking a proper walk and doing some exercise in the cold winter can relax and lose weight. Here are six winter outdoor sports recommended for everyone, so that everyone can have a healthy body in the cold winter.

Ride a bike

Cycling is not only an effective cardiovascular exercise, but also a kind of cycling. You can go for a ride or park near your home by bike, and enjoy the community you live in while riding. There are also many people who use bicycles as a means of transportation to work.

Running exercises people's thigh muscles (the muscles behind the thighs), while cycling uses quadriceps (the muscles in front of the thighs) more.

More importantly, when you ride a bicycle, your whole body moves with the bicycle, and your back and knees are exercised accordingly.

When you start to learn to ride a bike, it's best to have a soft seat, but not too wide. If you are a woman, you'd better choose a seat suitable for women, so that cyclists will be more comfortable, but it may take them a lot of time to get used to that kind of seat.

If the gym where you usually go in and out has a bicycle race training class, the coach will teach you how to ride a bicycle outdoors. This is also a way to learn basic bicycle maintenance.

What exercise can improve immunity? 3. Flapping exercise can increase the body's immunity.

Flapping can increase the body's immunity. We can often see some old people doing some flapping actions in the morning exercise park. In fact, many people don't know that this way of slapping is actually a good form of physical exercise, because it is convenient to slap at any time, whether indoors or outdoors, and it can simply improve the body's immunity.

Experts explained that flapping exercise is a simple exercise and a kind of massage therapy. Beating can dredge meridians, strengthen tendons and bones, develop muscle joints, promote blood circulation, enhance metabolism and improve the body's disease resistance, thus playing a role in strengthening the body and delaying aging.

Slap your head and neck, stand or sit in a chair, look straight ahead, relax, sink your shoulders and elbows, then lift your arms and slap your head and neck. Left hand to the left, right hand to the right. Start from the back of the neck and pat it up gradually, all the way to the forehead. Then hit back from the forehead until the back of the neck. Repeat this for 5 ~ 8 times, count the numbers in your mind, calm down and breathe naturally.

Because bad emotions such as sadness and depression occur in the thinking part of the left hemisphere, and the area that produces happy emotions is in the right hemisphere, the right hemisphere, which is gradually active when flapping, dominates and gradually inhibits the activities of the left hemisphere, so it can eliminate bad emotions and make people emotionally stable. Can be used for treating headache, dizziness, and cerebral blood supply insufficiency. It has the functions of strengthening brain and enhancing memory for middle-aged and elderly people.

Pat your chest and back. Take off your cotton coat in winter. Take a standing position, relax naturally, and then make a fist with both hands. Slap the right chest with your left hand first, and then slap the left chest with your right hand. From top to bottom, and then from bottom to top, hit the left and right chest 200 times each, and then hit the back after hitting the chest. The hand is still half clenched, then the left hand reaches to the back of the head and slaps the right back, and then the right hand slaps the left back, each side slaps 100 times.

There are abundant thoracic wall nerves and spinal nerves in the chest and back, which dominate human movement and cardiopulmonary function. Flapping the chest and back can stimulate the skin and subcutaneous tissue of the chest and back, accelerate blood circulation in the body, and enhance endocrine function through nerve conduction. Can be used for preventing and treating coronary heart disease, hypertensive heart disease, rheumatic heart disease, pulmonary heart disease, emphysema and muscular dystrophy.

Slap your waist and abdomen to stand, relax your whole body, make fists with your hands or extend your fingers horizontally, and then turn your waist left and right. With the rotation of the waist, the two upper limbs also shake. When the waist rotates to the right, it drives the left upper limb and palm to flap to the right abdomen. At the same time, clap your right waist with your right hand. This is repeated from left to right, and the palm or fist consciously beats the waist and abdomen, 200 times on each side.

Flap both upper limbs. The left hand slaps the right upper limb, and the right hand slaps the left upper limb. When slapping, be considerate and pat all around the upper limbs, generally every side 100 ~ 200 times, which can prevent or alleviate the muscular dysplasia, numbness, cyanosis and hemiplegia of the upper limbs.

Stand or sit in a chair with a pat on the shoulder. The left hand slaps the right shoulder and the right hand slaps the left shoulder. Beat each side 100 times. Can be used for preventing and treating shoulder pain, shoulder soreness, scapulohumeral periarthritis and atelectasis.

Flap your lower limbs while sitting in a chair. Flap your left leg first, put it on the low stool and relax the whole lower limb. Flap your hands from top to bottom, from inside to outside, from bottom to top, from outside to inside, from thigh to calf, and then change your right leg. Usually every 200 shots. It can prevent and treat numbness of lower limbs in the elderly, enhance metabolism, and has a certain therapeutic effect on hemiplegic limbs.

Flapping the upper and lower limbs and shoulders at the same time can promote blood circulation, relieve muscle tension and relax local joints, especially shoulders, elbows, wrists, fingers and knees. The vibration wave and shock wave generated by flapping can be transmitted to the deep muscle, thus promoting blood circulation and increasing the elasticity of blood vessels, which is beneficial to the prevention and treatment of muscle strain, cervical spondylosis and arthritis.

Flapping can increase the body's immunity, but experts finally remind everyone to relax naturally and keep breathing smooth and orderly. Flap should be light before heavy, slow before fast, master the rhythm and step by step. Without this and that, there would be no medical care.