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Immune System to the Rescue

Por Emiliana Faillace, Nutrition Counselor, MyDiet™ Team -
Immune System to the Rescue

Would you like to know the easiest and most effective way to prevent infections and other diseases? Read on and find out how you can do it with just 30 minutes a day...

Recent studies have shown that at least 30 minutes of moderate intensity cardiovascular exercises helps strengthen the body’s immune system. This will help prevent infections and other diseases, like cancer, and will keep you healthier in general. The opposite effect was observed with high-intensity exercises (like the types performed by professional athletes), since in these cases the immune system may become weaker, and therefore infections could be more frequent and severe.

Several researchers have found that all you need to strengthen your defenses is an exercise routine to keep your heart rate between 40% and 60%, three times a week. However, this happens only if you’re consistent with your exercise routine. So start moving now!

How to calculate your heart rate?

The easiest way to do this is by using the following formula:

(220 - Age) * (% of desired heart rate)

For example, if you are 30 years old and want to reach 40% of your heart rate, the math would be like this:

(220 - 30) * 0.4 = 76 beats per minute

Keep in mind that the purpose of using this range for your heart rate is to strengthen your immune system, it will not produce  significant weight loss or cardiovascular benefits.

How Does This Happen? 

Some of the cells that make up the immune system are “killer cells” and IgA. What happens when you do moderate exercise is that IgA cells are produced in greater quantity and they protect you from bacteria and viruses.  In people who practice sports throughout their lives the killer cell activity is more efficient than in those who are inactive.

About the Prevention of Cancer…

Recently, several studies have shown the benefits of moderate-intensity exercise on the prevention of breast cancer. These studies also suggest that physical activity can reduce the risk of recurrence by 40%.


Clinics in Sports Medicine (2007). Exercise and the Immune System. P. Gunnar Brolinson, DO, FAOASM, FAAFP, Dan Elliott, DO. Retrieved on July 1, 2009.


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