Discover how regular aerobic activity can significantly lower your risk of influenza and pneumonia-related complications. This article explores the latest research findings and exercise guidelines to help you safeguard your health during flu season.
In today’s fast-paced world, health is a precious asset. And who wants to be sidelined by influenza? Most people feel poorly with influenza for a week or two but usually recover. However, the story isn’t so rosy for the elderly. People over the age of 65 and those with health problems have a higher risk of influenza complications, like pneumonia, and a greater risk of death.
The same is true of people with a weakened immune system, who have problems fighting the flu virus. In the United States alone, 35,000 people die due to the flu each year and around 200,000 people require hospitalization. On a worldwide scale, the flu is responsible for around 400,000 respiratory deaths annually. That’s no small number!
Whether you catch influenza is partially related to lifestyle and the precautions you take. Although you shouldn’t skip the flu shot, getting regular aerobic exercise may help you avoid fighting a battle with the flu this year. So, there may be another perk to lacing up your exercise shoes.
How Exercise Can Impact Your Risk of Influenza
In a 2023 study published in the British Journal of Sports Medicine, researchers examined the exercise habits of a vast cohort, encompassing 577,909 adults over two decades, from 1998 to 2018. Then they diligently followed these adults for an average of nine years. The goal was to investigate the relationship between regular aerobic exercise and mortality due to pneumonia or influenza.
Their findings? Those who adhered to the recommended exercise guidelines, 150 minutes of moderate-intensity aerobic exercise weekly, were 36% less likely to succumb to pneumonia or influenza compared to their sedentary counterparts. However, the benefits did not plateau at this point. For those who dedicated 301 to 600 minutes per week to aerobic exercise, their risk of mortality from these respiratory diseases was halved.
The Role of Aerobic Exercise for Flu Prevention
Recent studies have unveiled various ways in which moderate exercise can play a role in reducing the risk of contracting influenza, based on various studies.
Engaging in aerobic exercise can fortify the body’s immune response, bolstering its defenses against influenza.
Notably, moderate exercise has been observed to diminish mortality rates among infected mice, highlighting its potential in combating the virus.
Maintaining a routine of low to moderate-frequency exercise has been associated with a decreased excess risk of mortality attributed to influenza.Aerobic exercise is associated with a reduced risk of succumbing to flu or pneumonia-related complications.
Sticking to the recommended guidelines for aerobic and muscle-strengthening activities cuts the risk of mortality from influenza and pneumonia by an impressive 48%.
Furthermore, if you’re strapped for time, there’s good news. It’s worth noting that any level of aerobic physical activity, even if it falls below the recommended threshold, has been linked to a lowered risk of mortality from influenza and pneumonia.
In summary, moderate exercise is a potent tool in the arsenal against influenza and pneumonia-related fatalities, demonstrating its potential for safeguarding one’s health. Furthermore, studies show that exercise boosts the immune-stimulating benefits of the influenza vaccine, so it better protects against catching the flu.
However, there is a “sweet spot” for exercise. A study published in PLoS One found that the benefits of exercise against influenza are U-shaped. As you exercise more, the risk of dying from influenza drops even lower, but at very high exercise frequency, the risk rises. This is probably because excessive exercise can have the opposite effect by suppressing your body’s immune response.
How Does Exercise Lower the Risk of Respiratory Infections, Like the Flu?
Exercise boosts the expulsion of viruses from the respiratory system, lowering the susceptibility to colds, flu, and other ailments.
Exercise enhances the release of virus-fighting immune cells from lymph nodes and the spleen into the bloodstream. This enhances your white blood cells’ ability to identify viruses and bacteria in more locations.
Moderate-intensity physical activity boosts cellular immunity by boosting the circulation of immune cells throughout the body.
Moreover, exercise helps reduce inflammation, further enhancing immunity.
Exercise boosts the activity of natural killer (NK) cells that fight tumors and viruses.
Who knew that aerobic exercise has such diverse benefits? It shouldn’t come as a surprise, as scientists continue to uncover the health benefits of staying physically active.
Conclusion
The link between regular aerobic exercise and a lower risk of flu and pneumonia-related deaths sends a clear message that we should pay attention to. Following the recommended guidelines for exercise can help us stay healthier, especially in a world with many health challenges. Staying physically active is a simple but powerful change we can make to protect ourselves from common illnesses, including influenza.
So, let’s put on our sneakers, do aerobic exercise, and make our bodies stronger against these hidden threats. Your path to better health begins with each step you take. Stay active but don’t forget to take preventive steps such as getting vaccinated, maintaining good hygiene practices, and seeking medical attention if flu symptoms arise. Make sure you’re getting enough quality sleep and managing stress, as both can affect how your immune system responds to viruses.
References:
Solan M. Weekly aerobic exercise may help reduce flu and pneumonia deaths – Harvard Health. Harvard Health. Published September 2023. Accessed September 4, 2023. https://www.health.harvard.edu/exercise-and-fitness/weekly-aerobic-exercise-may-help-reduce-flu-and-pneumonia-deaths
Song Y, Ren F, Sun D, Wang M, Baker JS, István B, Gu Y. Benefits of Exercise on Influenza or Pneumonia in Older Adults: A Systematic Review. Int J Environ Res Public Health. 2020 Apr 13;17(8):2655. doi: 10.3390/ijerph17082655. PMID: 32294922; PMCID: PMC7215850.
Wong CM, Lai HK, Ou CQ, Ho SY, Chan KP, Thach TQ, Yang L, Chau YK, Lam TH, Hedley AJ, Peiris JS. Is exercise protective against influenza-associated mortality? PLoS One. 2008 May 7;3(5):e2108. doi: 10.1371/journal.pone.0002108. PMID: 18461130; PMCID: PMC2329855.
Manja Idorn, Pernille Hojman. Exercise-Dependent Regulation of NK Cells in Cancer Protection. Trends in Molecular Medicine. 2016;22(7):565-577. doi:https://doi.org/10.1016/j.molmed.2016.05.007.
Rothberg MB, Haessler SD, Brown RB. Complications of viral influenza. Am J Med. 2008 Apr;121(4):258-64. doi: 10.1016/j.amjmed.2007.10.040. PMID: 18374680; PMCID: PMC7172971.
“Exercise May Boost Immune Response to Flu Shots – Healthline.” 15 Jun. 2022, https://www.healthline.com/health-news/exercise-may-boost-your-immune-response-to-flu-shots.
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