Carrying out a varied exercise will not only improve our quality of life by providing us with more vitality for such daily acts as playing with our children or helping with household chores.

But it will also be an essential source of health by strengthening our immune system.

The first studies to discuss the relationship between fitness and the resistant system. And dating back to the early 1900s and based on exercise-induced changes in the necessary activities of immune cells.

In the first part of this century, the additional focus areas added to the field of exercise immunology.

Including the interactive effect of nutrition, the impact on the aging of the immune system, and inflammatory cytokines.

Until the present time, when technological advances allowed applying more advanced approaches to exercise immunology studies.

As summarized in a recent article published in the prestigious scientific journal, Journal of Sport and Health Science.

If immunosenescence defined as the immune dysregulation that arises with aging.

The most current data supports that the exercise practiced routinely is capable of improving the regulation of the immune system and delay the onset of immunosenescence.

Below, we review five keys that will help us understand what fitness can do for you and strengthen your immune system.

Why Is It Essential To Strengthen Our Immune System Through Exercise?

Moderate exercise improves the functioning of the immune system reducing the risk of flu or other respiratory diseases.

Since it can help eliminate viruses and bacteria from the respiratory tract through the ventilatory activity that occurs during exercise.

By exercising regularly, the antibodies and white blood cells (leukocytes, which are the soldiers that fight disease circulate more quickly), detecting and neutralizing external attacks, explains Luis Ganso Herranz, fitness supervisor at SHA Wellness Clinic.

With exercise, body temperature rises and helps prevent infection from developing.

It is something similar to when we have a fever: a system response appears when there are infections.

Moderate exercise also influences stress. It does this by reducing the emission of cortisol and other hormones that negatively impact the immune system.

What Are The Additional Benefits Of Having A Healthy Physical State?

Exercising should include strength, resistance, mobility, flexibility training, etc. Very soon, we will see how our quality of life improves remarkably.

From being able to carry out any daily effort without any problem, to doing outdoor activities with friends without having to stare.

Good physical condition is a preventive of diseases. It will cost much more to fall ill, and we will not need aggressive medications.

I point out this aspect because their abuse is a reality, says Luis Ganso Herranz.

For example, it is undeniable that the current lifestyle forces us to stay seated for a long time, causing bad postures that lead to back pain.

Exercise in general and position in particular (pilates, yoga, etc.) will help us correct this bad posture.

If we accompany all this with quality rest, healthy eating, and moderate stress levels, this is undoubtedly the best antiaging, highlights the expert from SHA Wellness Clinic.

Is There An Age-Related Exercise Pattern?

It is a controversial issue, although the consensus is that there is no specific exercise pattern for each stage of life.

Everything will depend on your development, genetics, and ability. For this reason, the configuration of a personalized and monitored exercise program increasingly imposed.

As Luis Ganso Herranz observes, in general, we could say that a young person can perform high-intensity exercises of short duration.

Where power and strength predominate, although without forgetting cardiovascular exercises, flexibility, and mobility.

Meanwhile, an adult person could develop more extended resistance training with medium intensities.

Importance must be placed on strength and power movements to control the curve of loss of muscle mass due to age including elasticity and mobility, says the expert from SHA Wellness Clinic.

During old age, we must be more strict and moderate and prioritize strength exercises because sarcopenia is at its peak.

Also, routines that work flexibility and mobility. ” And about cardiovascular exercise, it must be moderate because we do not have enough capacity to assimilate high loads, ” adds Luis Ganso Herranz.

Can you Exercise Without Leaving Home?

The SHA Wellness Clinic expert is conclusive: “Not only can you, but you must. And every day.

Even if you exercise regularly and at the right intensity, the goal is to boost the immune system. We would not steep it by achievement more than desirable.

Many viruses become strong in weak immune systems. Although you are generally in good shape and healthy.

If we exceed and lower the immune response, we will run a high risk of developing a virus, says Luis Ganso Herranz.

The most natural practice in the world is to walk down an aisle on round trips. That is already exercising. And very healthy.

Thus, a recent work published in the prestigious The Journal of the American Medical Association. And determined the number of steps a person performs each day,

its intensity could lead to a longer useful life.

The researchers found people who take 8,000 steps each day are 51% less likely to die than people who only take 4,000 steps. And those who complete 12,000 steps are 65% less likely to die.

In this context, it noted that, on average, we usually do about 3,000 steps a day.

Why Should It always be Moderate and Supervised When Possible?

It is vital to know how to adapt our body and organism to the practice of physical exercise. So that it is our physique that tells us how far we can go with the help of a supervisor.

Exercise should be moderate. The body should not be taken to the extreme since we are damaging our defense, says Luis Ganso Herranz.

For example, a study from the University of Granada has found an increase in the incidence of musculoskeletal pathologies.

Such as neck pain, low back pain, arthrosis, as a consequence of excessive sports practice, or not using an adequate technique.

It is essential to have a good coach. In the same way that when we need to consult an expert in-law, we go to a lawyer.

We must go to an expert in physical activity when we want to improve our physical state.

In this approach, we will achieve our objectives without injuring ourselves.

And without weakening the immune system, due to the correct prescription of loads and progression, it highlights Luis Ganso Herranz.

Yoga routine helps stretch the muscles of the back to speed pain relief. Besides, its regular practice strengthens the area and reduces the risk of injury.

Yoga exercises to relieve back pain are a great complement to relax the muscles and combat the symptoms derived from stress. Although several factors affect this condition, the stretching and breathing of this discipline help alleviate it.

Although many prefer to rest against muscle tension, practicing yoga has more beneficial therapeutic effects. Also doing it regularly has become an effective method of relieving chronic or recurring pain.

However, it is essential to know how to choose an appropriate posture, especially when there is not enough experience with the exercises. And because of this, below, we want to share a simple routine whose focus is the work of this part of the body. Do you dare?

Yoga Routine Or Postures To Relieve Back Pain

1. Child’s Position

The “Balasana” or child’s place is one of the ways to practice yoga to alleviate back pain. And it is an active stretching of the spine that calms stiffness and tension by improving circulation and relaxing muscles.

What Should You Do?

• Get on your knees first, with your glutes resting on your heels.
• Then bring your head down to the floor until you touch it.
• Hold onto your arms at your sides to relax much more.
• Try to hold the pose for 15-20 seconds while taking a deep breath.

Note: If your head does not reach the ground or if you feel discomfort, use a support pillow.

2. Cat

The cat pose, known in yoga as “Bidalasana,” is a complete exercise that reduces tension on the back and cervicals. Due to the movements, it involves, it favors the use of synovial fluid to keep the spine flexible and healthy.

What Should You Do?

• Pulling from the child’s position, get up. Stretch your arms and arch your spine upwards (like a cat).
• Keep your head down, like you’re trying to touch your belly with your forehead. Also, keep your knees and top of your feet off the ground.
• Next, straighten your back and hold it steady for a few seconds. At the similar time, raise your head and look forward.
• Go from one position to another, with slow movements and doing breathing exercises. For example, inhale in the first position and exhale in the next.

3. Triangle

The triangle pose or ” Trikonasana” is a yoga exercise to relieve back and neck pain. It also gives greater flexibility to the hips and spine, helping to avoid the risk of injury.

What Should You Do?

• First, stand up and spread your legs slightly more than shoulder-width apart. Then, touch the left leg with the hand on the same side.
• Next, stretch your right arm toward the ceiling, just as your head.
• Try to keep your left leg straight and the other slightly bent.
• Finally, repeat the exercise to the opposite side and rest.

4. Grasshopper Posture

The “Salabhasana” or grasshopper posture is a whole exercise to stretch and relax the muscle groups of the body. Since it fully stretches the spine, it favors the relief of back pain. Besides, it allows working the abdomen and shoulders.

What Should You Do?

• First, lie face down on the yoga mat, resting on your waist.
• Then raise your legs and chest so that they cannot touch the ground.
• Hold onto your arms at your sides, with your fingers pointing toward the back of your body.
• Grip for 20 to 30 seconds, breathing normally.

5. Pigeon Yoga Routine Or Posture

The pigeon posture or “Salamba Kapotasana” is a problematic yoga workout to get rid of spinal pain. It includes movements that increase the flexibility and strength of the muscles surrounding the spine. In turn, it strengthens the glutes, hamstrings, and twins.

What Should You Do?

• First, get down on your knees and place one leg bent forward.
• Stretch the other leg back and put your hands on the floor at the sides of the body.
• Next, you must stretch your groin to the ground. To do this, move the heel away from the bent leg and lift the knee. Also, contract the gluteus so that it does not “pry.”
• Bring the coccyx towards the pubis, tighten the abdomen, and bring the shoulder blades together to direct them towards the coccyx. To finish, stretch your arms over your head with your palms together.

Note: To decrease pressure on the hip, push with your hands on the floor.

As you can see, the yoga routine to relieve back pain is very simple and does not require much experience. But you have to find a quiet and comfortable place where you can focus 100%.

Strengthening the pelvic muscles can help prevent the development of disease while improving the quality of sexual life. We share the most recommended exercises.

Exercises to improve the pelvic floor suggest a workout that helps increase the strength of muscles located under the uterus, bladder, and large intestine.

Even though they are a therapeutic instrument against certain illnesses, some apply them as supporters for sexual pleasure.

These practices have used since ancient times in many cultures around the world.

On the other hand, its fame began to grow only since the last century, thanks to the contributions of Dr. Arnold Kegel, who highlighted them as an in effect muscle therapy.

Today, they are included in many regular exercise routines, as they have exciting benefits for both the body and intimate life.

Besides, they are suitable for men and women and practiced anywhere.

Do you dare to try them?

Benefits of doing exercises to develop the pelvic floor

The training of the pelvic floor muscle or pubococcygeal muscle has gained much importance in recent years.

Since many factors tend to weaken it, a wide variety of activities designed to help strengthen it.

Although their main objective is to prevent and treat diseases such as urinary and fecal incontinence, they also provide other outstanding benefits.

They recommended improving the quality of sexual life and as a support for health before and after delivery.

In summary, the reasons for doing these exercises are:

• Greater control over the sphincters.
• Recovery of the tone of the pelvic muscles.
• Lower risk of complicated deliveries.
• Reduced risk of prolapse(outflow of organs such as the uterus and bladder).
• Better performance and more pleasure during sexual intercourse.

Recommended exercises to improve the pelvic floor

As with other muscles in the body, those located on the pelvic floor require “training” to stay toned and healthy.

Many of the exercises that recommended today developed by the American gynecologist Arnold Kegel.

However, some have been ‘readjusted’ or perfected with different techniques. Besides, other types of activities that provide similar benefits have also added.

Let’s review the most important ones below:

Kegel exercises

To start this simple routine, we propose to do one of the basic Kegel exercises.

As we said, there are several methods to do them, since over the years their postures and techniques have been varied.

What should you do?

• Sit cross-legged on the floor or a comfortable surface like a yoga mat.
• Contract the muscles of the pelvis, vagina, and anus as much as you can.
• Maintain the tension for 3 to 5 seconds and completely relax the body.
• Perform between 10 and 12 repetitions, combining them with a deep breath.

Buttock Bridge

One of the essential exercises in a routine to improve the pelvic floor is the buttock bridge.

This activity helps to tighten the buttocks, but also focuses on the work of the pelvic floor, strengthening the sexual organs.

What should you do?

• Lie on your back.
• Put your arms at your sides, and bend your knees.
• Rise your pelvis toward the ceiling so that your body is off the ground.
• Contract your abdominal and gluteal muscles, and hold the position for 5 seconds.
• Return to the field and perform 15 repetitions.

Leg lifts

The posture that acquired in this exercise improves the pelvic floor and strengthens the abdominal wall and buttocks. However, to achieve a good effect, it is essential to tighten the body while doing it.

What should you do?

• Lying on your back, with abdomen contracted, raise your legs on the way to the ceiling with a slow movement. You can lift each one after the other or together at the same time.
• Keep your legs straight to hold the pressure for some seconds.
• Return to the initial position and do 15 repetitions.

V-crunches

The abdominals in V is a slightly more advanced version of the classic exercise for the stomach.

Although they require a little strength and balance, they are ideal for improving the pelvic floor and increasing endurance when having sex.

What should you do?

• Lie on your back on the mat, your arms at your sides and your legs straight.
• Next, contact your abdomen and bendyour knees to form a 45º angle with your legs and hips.
• Raise the trunk, so that the entire body is creating a V.
• Return to the initial position slowly and make sure of 12 repetitions.

In summary

Consistent practice of these workouts to improve the pelvic floor is an in effect measure to avoid loss of control over the sphincters and some sexual dysfunctions.

Best of all, they practiced in minutes without the need for professional tools.