Getting the benefits of exercising with the least amount of effort. Sounds interesting?
There is actually such a thing.
From looking at the scientific literature, it becomes clear that exercise induces favorable effects on immune function.
Moderate physical activity improves our immunosurveillance.
Immunosurveillance means that our immune cells, which play a critical role in our immune defense, are stimulated to patrol more frequently, because they are recirculated. (1)
This is analogous to the police department dispatching more officers to patrol throughout the city.
Don't think of any stereotypical officer...
... but think of this:
How often should you exercise to receive the benefits?
If you don’t like to exercise, there is good news and bad news.
The bad news is:
Exercising frequently is the most beneficial. As a matter of fact, regular physical activity is associated with lower rates of virus infections such as influenza and pneumonia. (1)
Naturally, any kind of improved immunosurveillance will be beneficial for a lot more types of viruses and pathogens, including Covid-19.
The good news, however, is:
Even a single workout induces favorable effects on your immune system! (2)
That means that if you exercise "only" once a week you are doing a good job!
Sure, a bit more would be better, but the most important thing is that something is better than nothing.
With this in mind, there are 5 ways to get started and keep you going: