Will home fitness lower immunity?

In most cases, scientific home fitness will not only not reduce immunity, but will strengthen the immune barrier in the long term. Only in extreme cases of excessive exercise and completely wrong methods, the problem of short-term decline in immunity may occur.

I had misunderstood this before. I just bought a yoga mat during the 2022 lockdown. I thought that being idle would be idle. I danced with Liu Genghong for an hour in the morning, and added 40 minutes of Pamela waist and abdominal training in the evening. I practiced for four days in a row just in time to cool down, and my fever reached 38 degrees. At that time, I complained in a friend group that working out at home was ruining my body. It wasn’t until I went to Fa Xiao, who was doing exercise rehabilitation, to find out what the problem was.

Nowadays, there are many voices on the Internet saying that "home exercise can reduce immunity". In fact, most of them blame the wrong exercise methods on the "at home" scenario. For example, many people are used to sitting for long periods of time, and suddenly they turn up the intensity when they are free. After this sudden acute excessive exercise, the body will have an "immune window period" of 3 to 72 hours. During this time, immune cells are busy repairing muscle micro-damage caused by exercise, and the defense against external pathogens will indeed temporarily decrease. If you don't pay attention at this time, for example, if you are sweating and blowing against the window or sitting directly on the cold floor to rest, won't you easily get sick?

Some scholars in the field of exercise immunity have also mentioned that people with weak basic immunity, such as those who have just recovered from illness and the elderly over 65 years old, if they do not choose the right exercise at home, such as following young people in high-intensity jumping exercises, not to mention knee injuries, the body's excessive stress response may also affect the immune status.

I later adjusted my plan and practiced 3 times a week, 40 minutes each time. First, I did 10 minutes of joint activation, then 20 minutes of elastic band strength training and low-intensity aerobics, and the last 10 minutes of slow stretching and relaxation. After the exercise, I immediately changed out of wet home clothes and drank a cup of warm electrolyte water. In the past two years, I persisted. Last winter, when half of the people in the company got the flu, I didn't catch it. My physical condition is better than when I was sitting in the office every day. I have previously checked related research in "Sports Medicine" and found that this kind of moderate-intensity, regular home exercise can increase the activity of immune cells in peripheral blood by 15% to 20%. People who persist for a long time can reduce the risk of upper respiratory tract infections by about 30%. The benefits are still very obvious.

To put it bluntly, you don’t need to worry about whether to practice at home or go outdoors or to the gym. As long as you don’t do it on a whim, choose the intensity and events that suit your physical condition. Exercise has always been about improving your immunity. There is really no need to stop eating due to choking due to individual pitfalls.