Exercise is one of the five pillars of health that we consider essential in our recommendations for a balanced life. One of the reasons why so many people are now moving less andand hardly exercising at all, even though there is more time available, is probably the general "shock freeze" in the lockdown. Many people currently lack the drive and creativity to complete a regular exercise program.

Regular exercise strengthens the immune system

It has been scientifically proven that sport and exercise strengthen the immune system. This applies in particular to so-called "aerobic" exercise, i.e. exercise that is performed without the need to breathe. Under these conditions, not only is the musculoskeletal system strengthened and the digestive system (Agni) activated, but the immune system's performance is also improved. On the other hand, sports that are too strenuous lead to a suppression of the immune system.

Measure for the right dose of sport

Each person has a different training level of training and a different constitution. It is essential to adapt the intensity of exercise to these factors. At first glance, this seems complicated and almost impossible. The industry tries to give us a clue through various measuring devices (pulse watches, etc.). But all this is not necessary. The body is intelligent and constantly gives us the necessary information. As long as we get enough air during sports and exercise with nasal breathing, the exercises have a generally relaxing and strengthening effect on the immune system. As soon as we need our mouth to breathe, we activate stress hormones via the fight-flight reflex, which weakens the immune system. The goal of every training session for individual strengthening must be to train exclusively in a performance range that can be easily mastered with nasal breathing. Only this guarantees that the parasympathetic nervous system is stimulated, which leads to relaxation of mind and body and strengthening of immunity. 

How much time should I spend on exercise?

The official recommendation of the "Forum Gesundes Österreich" (link and link) is to do muscle-strengthening exercises 2 times a week and at least 150 - 300 minutes (2.5 - 5 hours) of endurance exercise per week.

How can you do this without a fitness center or sports group?

Muscle-strengthening exercises are easy to do without equipment. At home, simply take your yoga mat, a blanket or a rug and "get down": Do some push-ups, some abdominal exercises and some squats. All with nose breathing! Instead of dumbbells, you can lift 2 bottles of mineral water. To strengthen your back, raise your head and legs in a prone position.

Sun Salutation (Surya Namaskar):in this dynamic yoga exercise you combine flexibility and strength exercises. See our video for this, which we provide free of charge. Do this exercise 5 - 7 times a day.

Endurance exercise: brisk walking is the most scientifically studied form of exercise. 30 minutes a day (3.5 hours a week) is enough to achieve lasting health-promoting effects. To achieve this, the exercise units should be spread over as many days of the week as possible. So it's not enough to go for a walk for 3 hours on Sunday and be inactive the rest of the week.

Don't have 30 minutes a day? Then check out this video.

When should I exercise?

Maharishi AyurVeda recommends incorporating exercise sessions primarily during the kapha time of the day. At these times in the morning and evening, it is especially important to stimulate the metabolism. This results in optimizing fat burning and building muscle the most. 

Summary

Regular exercise, one of the five pillars of health, is excellent for strengthening the immune system. To achieve this, regularity and moderation in exercise is absolutely necessary. Make the most of your time and consciously schedule 30-60 minutes of exercise each day.