<h4><strong>How is the Immune System Impacted by Exercising?</strong></h4>Think of exercising as a way to strengthen your ENTIRE body, not just your muscles and joints. When you put yourself through challenging situations or within a challenging environment, you are forcing your body to adapt accordingly! Exercise has the ability to impact your immune system through a variety of different avenues. The following are prominent examples of how the immune system is directly impacted through exercise.&nbsp;<h4><strong>Increased blood flow</strong></h4>This increases the distribution of essential nutrients through the body. An individual who is well nourished is in a better position to successfully fight off bacteria and viruses.<h4><strong>Helps to clear bacteria out of the airways</strong></h4>Exercise forces an elevation in heart rate and breathing rate. As energy is used, oxygen is needed in keeping muscles and organs well fueled. Oftentimes, when the respiratory rate is forced to increase, it can help clear breathing airways. This can be extremely important in limiting the risk of developing upper respiratory diseases such as the flu and the cold.<h4><strong>Elevated body temperature</strong></h4>Think of this as almost as having a fever. A fever is a result of the body elevating its core temperature to help fight off infection. If the form of exercise is vigorous enough, the core temperature of the body rises and can provide a similar effect in helping the body get rid of any foreign invaders. If you are already sick and exhibiting symptoms it may be best to cut back on the intensity or even take a few rest days.<h4><strong>Strengthens antibodies to help fight infection</strong></h4>Exercise can not only help the immune system increase its response rate to diseases but can also increase its response to injury. This puts the body in a better position to fight off diseases quicker, but also recovery from an injury or damaged tissues.<h4><strong>Reduction in stress hormones</strong></h4>Exercise is a great way to channel chronic stress. Chronic stress can cause elevated heart rate and elevated blood pressure amongst other things. When the body is focused on figuring out how to manage stress, it sometimes cannot devote the necessary resources to continually fight off foreign invaders.<h4><strong>Reduced inflammation</strong></h4>Inflammation is never good. Exercise can help by assisting the body in flushing out toxins at a faster rate and improving certain areas of the body that might be contributing to the widespread inflammation such as improved metabolism and improved digestion.

How Does Exercise Boost Your Immune System?

<h3 data-renderer-start-pos="4"><strong data-renderer-mark="true">Overview</strong></h3><p data-renderer-start-pos="14">Breathing plays a critical role in all factors of life. Effective breathing allows an efficient transfer of oxygen from the outside air. The oxygen is then transported to our muscles and organs. When your respiratory muscles are strong and well-trained, you are more capable of supplying your body with more oxygen. Ample oxygen supply not only assists in supplying our muscles with energy but also helps us to recover at a faster rate.</p><h3 data-renderer-start-pos="444"><strong data-renderer-mark="true">Breathing &amp; Cardiovascular Endurance</strong></h3><p data-renderer-start-pos="482">Cardiovascular endurance refers to your body’s ability to supply your muscles with the necessary oxygen it needs to perform a physical activity over a longer period of time. Your body uses this energy system for most activities that last longer than 30 seconds. Breathing and cardiovascular endurance are directly correlated. The stronger your respiratory muscles are, the better you can expect your cardiovascular endurance to be. When the muscles are provided with ample oxygen, they are less likely to fatigue and are better equipped to remove toxic byproducts that are produced as a result of contractions. Breathing is also essential in cardiovascular recovery. This means that the body can resume activity with a shorter break.</p><h3 data-renderer-start-pos="1220"><strong data-renderer-mark="true">Breathing &amp; Resistance Training </strong></h3><p data-renderer-start-pos="1254">Developing proper breathing patterns during resistance training can also help to increase ability and performance. It is recommended that you exhale during the movement part of the exercise and inhale between repetitions or the less intense portion of the exercise. Proper breathing during resistance training can help to regulate heart rate, supply muscles with additional energy, and ensure that proper form is maintained. Irregular breathing patterns during exercise can often disrupt movement patterns as an exercise is being performed. It is important not to hold your breath for an extended period of time, especially if you are lifting something heavy!</p><a href="/uploads/2021/09/Breather-Exercise-STOCK-PHOTO.webp"><img class=" wp-image-4071" src="/uploads/2021/09/Breather-Exercise-STOCK-PHOTO.webp" alt="" width="441" height="295" /></a><p data-renderer-start-pos="1920"><strong data-renderer-mark="true">Breathing &amp; Relaxation</strong></p><p data-renderer-start-pos="1944">Breathing techniques can be utilized as an effective way to help promote relaxation! Whether you are preparing for a challenging exercise, getting ready for a long run, or cooling down after some tough exercises, focusing on your breathing can help enhance focus, calm down tense muscles, and settle down your heart rate. When we are calm and relaxed we are more likely to perform an exercise at a higher level! Taking some time to focus on your breathing after exercising is also an effective way to help transition the body from a state of activity to inactivity. Supplying the muscles with additional oxygen is a great way to kickstart the recovery process immediately after exercise.</p><a href="/uploads/2021/09/Breathing-Exercise-STOCK-PHOTO.webp"><img class=" wp-image-4072" src="/uploads/2021/09/Breathing-Exercise-STOCK-PHOTO.webp" alt="" width="437" height="291" /></a><p data-renderer-start-pos="1944">If you have been neglecting the way you have been breathing as you exercise or even perform mundane activities around the house it is time to start paying attention! This could have a direct impact on how quickly you fatigue and how fast you recover.</p>

Breathing Techniques & Impact on Exercise

<h3>What is Posture?</h3>Posture is the way your body holds itself when sitting, lying down, standing, or moving. Good posture is an indication of proper musculoskeletal alignment. This means, when you have good posture, your muscle and bones are in balance and the body is symmetrical. Asymmetry is the main cause of poor posture.&nbsp;<h3>How Do You Know if You Have ‘Poor’ Posture?</h3><em>There are 5 main indicators of posture that may allow you to recognize where improvements may need to be made.</em><ol> 	<li><strong>Lordosis </strong>- This is a musculoskeletal disorder in which the spine curves significantly inward at the lower back. This can cause muscles in the lower back and hip flexors to become extremely stiff and tight while the abdominal muscles and hip extensor muscles are at risk of becoming weak.<ul> 	<li><a href="/uploads/2021/06/Lordosis-STOCK-PHOTO.webp"><img class="wp-image-3952 aligncenter" src="/uploads/2021/06/Lordosis-STOCK-PHOTO.webp" alt="" width="317" height="211" /></a></li></ul></li> 	<li><strong>Flat Back </strong>- This musculoskeletal disorder occurs when there is an abnormal curvature in the thoracic spine (mid-back) which creates a reduction in the natural curve of the lumbar spine (low back). This creates a posterior pelvic tilt resulting in overly tight upper abdominal muscles and hip extensors while the lower back and hip flexors are at a greater risk of becoming weak.</li> 	<li><strong>Swayback </strong>- This is a musculoskeletal disorder where exaggerated curvature of the lower back occurs resulting in a pronounced forward head tilt. This can create pain and weakness in the low back giving off the appearance of leaning back while standing.</li> 	<li><strong>Kyphosis </strong>- This musculoskeletal disorder is characterized by an abnormally rounded curve in the upper back. This is becoming more and more common and is highly associated with sitting and desk and office work. This can give an appearance of a hunchback. It results in extremely tight muscles in the traps, (on top of the shoulders) pectorals (chest muscles), and lats (located on the sides of the upper back).<ul> 	<li><a href="/uploads/2021/06/Kyphosis-STOCK-PHOTO.webp"><img class="wp-image-3953 aligncenter" src="/uploads/2021/06/Kyphosis-STOCK-PHOTO.webp" alt="" width="378" height="252" /></a></li></ul></li> 	<li><strong>Forward Head </strong>- This is musculoskeletal disorder occurs when the cervical spine (neck) loses its natural curvature. This is also highly correlated to desk jobs that involve long periods of sitting and staring at computer screens. This can result in tight cervical extensors and scalene muscles (located in the front of the neck.<ul> 	<li><a href="/uploads/2021/06/Forward-Head-Tilt-STOCK-PHOTO.webp"><img class=" wp-image-3954" src="/uploads/2021/06/Forward-Head-Tilt-STOCK-PHOTO.webp" alt="" width="351" height="310" /></a></li></ul></li></ol>&nbsp;<strong>Fun Fact: Did you know a forward head tilt can add up to 30 unnecessary and avoidable pounds on the cervical spine?</strong>&nbsp;<h3>What are the Benefits of Good Posture?</h3>Posture is essential in ensuring that our bodies are functioning as efficiently as possible. They affect organ placements and efficiency, such as lung capacity and even bowel movements. Posture is also an essential factor in preventing or limiting back pain. Since most of the postural deviations occur in the spine, back pain, neck pain, hip pain or shoulder pain are some of the more common areas that might signal a postural issue. Good posture also allows the body to move efficiently! Efficient movement can help prevent muscle fatigue, improved balance, improved muscle strength, and enhanced overall athletic performance.&nbsp;<h3>How to Maintain or Achieve Good Posture</h3><ol> 	<li><strong>Exercise</strong> - Don’t worry! Most of us have some form of deviation or misalignment. Exercise is not only the most efficient way to correct bad posture but also when done properly, its benefits last the longest. Through exercising and stretching, you are restoring movement patterns, activating weak muscles, and retaining symmetry throughout the body. This is essential in preventing injuries and alleviating current discomforts and injuries.</li> 	<li><strong>Habits</strong> - Consistency is the biggest factor when it comes to changing and maintaining proper posture. One day of exercise is not going to correct years of sitting at a desk or driving a truck! It requires a degree of time, effort, and consistency. It is also important to be mindful of your body at all times. If you catch yourself slouching, fix it! If you’re sitting with your legs crossed, uncross them! Small interventions like this can help build positive habits moving forward that can have a major impact on your posture in the future</li> 	<li><strong>Change your Environment </strong>- Your work setting can have a big impact on your posture. As things such as computer usage, phone usage, and desk jobs continue to increase, the importance of postural awareness will continue to become more important. These items have become so ingrained in our society that they are often unavoidable. Here are some suggestions to help combat poor posture:<ol> 	<li>Get a chair with lower back and neck support</li> 	<li>When seated, your desk should be at elbow level</li> 	<li>The computer screen should be at eye height</li> 	<li>Avoid crossing legs</li> 	<li>Avoid leaning into your computer screen</li> 	<li>Sit up straight and keep core muscles activated</li></ol></li></ol>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;

How Does Exercise Boost Your Immune System?

How is the Immune System Impacted by Exercising?

Increased blood flow

Helps to clear bacteria out of the airways

Elevated body temperature

Strengthens antibodies to help fight infection

Reduction in stress hormones

Reduced inflammation

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