Neutralizing a Springboard for Inflammation: Physical Activity to Control the Immune Network
Abstract
:1. Introduction
2. Exercise Interventions to Relieve the Immune System
Methods: An Investigative Review
3. Results
3.1. Interrupting Prolonged Sitting
Examples of Best Practises to Interrupt Prolonged Sitting
3.2. Strengthening the Immune System by Exercising
Examples of Best Practises to Effectively Address the Immune System by Exercise
3.3. Evidence for the Reduction of (Psychological) Stress by Exercising
Examples of Best Practises to Stimulate Mental Well-Being by Physical Activity and Exercise
- A minimum of 1 to 3 times 20 min of low-to-moderate physical activity every week (e.g., walking, gardening, cycling) seems to suffice to initiate measurable improvements in mood and mental health. Interestingly, more than 3 sessions per week seem not to contribute to a further decline in (self-reported) psychological burden;
- Sports activities (moderate to high intensity) seem to induce positive effects that increase even at a training frequency of 4 or more sessions per week;
- Overall, a daily physical activity of any kind seems to provide the best odds ratios in relation to mental well-being.
4. Enhancing Cardiovascular Health to Alleviate the Immune Network
Exercise Type | Intensity | Frequency | Duration | Practical Example(s) | Reported Effects | Associated Biomarker(s) | Reported Effect Sizes | Representative Reference(s) |
---|---|---|---|---|---|---|---|---|
Interrupt prolonged sitting | Light to moderate | Once/twice every hour | 3 to 6 min | Strolling, knee bends, stretching, other | Hours/days | Blood pressure, Insulin | Positive quadratic trend (p < 0.01) | Wheeler et al. 2019 [28] |
High Intensity Interval | Once every 3 h | 6 min | Jogging in place, squats, other | Hours/days | Heart rate, energy expenditure | Cohen’s d ≤ 9.35 | Sperlich et al. 2018 [30] | |
Moderate to vigorous physical activity | Moderate (<70% VO2max) | Daily | ~30 min | Walking, cycling, gardening * | Weeks | Natural Killer (NK) cells, neurophil activity | ~30% increase 1 h post exercise | Nieman et al., 2005 [35] |
~50% increase post exercise | Li et al., 2007 [36] | |||||||
Vigorous | Three times a week | ~30 min | (Brisk) walking, jogging, cycling, swimming, rowing (machine), other | Three months | Immunoglobulin A | ~64% increase after 12 weeks | Klentrou et al., 2002 [41] | |
Five times a week | ~45 min | 6 weeks | NK cell activity | 56.9% (±10.5%) | Nieman et al., 1990 [49] | |||
Three times a week | 30–45 min | 10 months | T and NK cells | A wide range has been reported over multiple studies | Alack et al., 2019 [37] | |||
Twice a week | ~60 min | Three years | Neutrophil activity | Increasing with age | Yan et al., 2001 [38] | |||
High Intensity ** | Interval (HIIT) | Three times a week | ~30 min | Sprints, jumping, knee bends, other * | 10 weeks *** | Neutrophil functioning | Reactive increase 26%, Cohen’s d = 1.12 | Bartlett et al., 2020 [39] |
Extensive (HIT) | Three times a week | 45–60 min | (Paced) walking up/downhill, running, cycling, rowing | Three weeks *** | CD4+ and naïve CD8+ T cells | All eta-squared ≥ 0.3 | Philippe et al., 2019 [40] |
5. Discussion
6. Conclusions
Author Contributions
Funding
Institutional Review Board Statement
Informed Consent Statement
Data Availability Statement
Acknowledgments
Conflicts of Interest
References
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Kallen, V.; Scherder, R.; Cramer, M.J.; Stam, J.; Johnson, B.; Scherder, E. Neutralizing a Springboard for Inflammation: Physical Activity to Control the Immune Network. Healthcare 2021, 9, 1196. https://0-doi-org.brum.beds.ac.uk/10.3390/healthcare9091196
Kallen V, Scherder R, Cramer MJ, Stam J, Johnson B, Scherder E. Neutralizing a Springboard for Inflammation: Physical Activity to Control the Immune Network. Healthcare. 2021; 9(9):1196. https://0-doi-org.brum.beds.ac.uk/10.3390/healthcare9091196
Chicago/Turabian StyleKallen, Victor, Rogier Scherder, Maarten J. Cramer, Jacqueline Stam, Bruce Johnson, and Erik Scherder. 2021. "Neutralizing a Springboard for Inflammation: Physical Activity to Control the Immune Network" Healthcare 9, no. 9: 1196. https://0-doi-org.brum.beds.ac.uk/10.3390/healthcare9091196