Our world is running, full of stress and hurry, and we often forget simple things that can significantly affect our health and well-being. One of these is regular outdoor exercise, and in particular – walking. Although it may seem trivial, daily walks, even short ones, can do wonders for our immunity.
How does walking affect the immune system?
- Increased immune cell activity: Research shows that regular physical activity, including walking, stimulates the production and activity of immune cells, such as lymphocytes, neutrophils and macrophages. These cells are responsible for fighting viruses, bacteria and other pathogens, protecting us from infections.
- Improved blood and lymph circulation: When you walk, your heart beats faster and blood circulates more intensively throughout your body. This, in turn, improves the transport of immune cells to the places where they are needed most, i.e. tissues and organs exposed to microbial attack.
- Stress reduction: Stress is one of the main factors that weaken immunity. Walking outdoors, especially surrounded by greenery, allows you to relax, reduce cortisol (the stress hormone) and strengthen the nervous system, which translates into better immunity.
- Vitamin D synthesis: Exposure to the sun while walking stimulates vitamin D production in the body. This vitamin plays a key role in regulating the immune system, strengthening its defensive functions.
- Improvement of physical condition: Regular walks improve the body’s efficiency, strengthen muscles and bones, and regulate blood pressure and cholesterol levels. All of this contributes to overall improved health and boosted immunity.
How much walking to boost immunity?
There is no definite answer to this question, as the optimal walking time depends on individual predisposition and health. However, most experts recommend at least 30 minutes of moderate walking a day, 5 times a week. It is important that the walks are regular and take place outdoors, preferably surrounded by greenery.
Additional benefits of regular walks:
- Mood improvement: Physical activity, including walking, stimulates the production of endorphins, or happy hormones, which improve mood and reduce symptoms of depression.
- Better sleep quality: Regular walking promotes regulation of the diurnal rhythm and improves sleep quality.
- Weight loss: Walking is a great way to burn calories and maintain a healthy body weight.
- Strengthening social ties: Walking with family or friends is a great opportunity to spend time together and strengthen social ties.
Summary
Systematic walks, even short ones, are a simple and effective way to strengthen immunity, improve health and well-being. It is worth including them in your daily schedule and enjoy the benefits they bring to our bodies.
