Exercise Improves Immune System

The amount of exercise needed to benefit your overall health is really quite reasonable. As little as twenty minutes of moderate to vigorous exercise three to four days a week can improve your health. You may be wondering what exactly exercise has to do with your immune system. Even though there is still much that we don’t know about this vital system, there is evidence that keeping it healthy is important in the fight against cancer.

A 2002 study conducted out of Iowa State University and reported in the Journal of Gerontology, studied how the body, more specifically the immune system, reacted when an influenza vaccine was administered to elderly adults. The group was divided by their level of physical activity. Active adults were defined as those that did “vigorous” exercise for more than twenty minutes three times a week. Moderate adults were defined as having a regular exercise regiment, but not “vigorous”. The final group was defined as sedentary and did not exercise.

Two weeks after the vaccine was administered, the active group had the most favorable response. The body was able to produce the best amount of antibodies and other immune-mediated factors. The moderate exercisers fared much better than those that were sedentary; however, not as well as their active counterparts.

Every day discoveries are made in the fight against cancer. Regardless of modern medical advances, preventative steps you can take are the best route to staying healthy. True, not everyone that exercises will avoid cancer. However, if a moderate exercise routine is shown to help your disease-fighting immune system, it just makes sense to get out and get your body moving!

2002 Study, Journal of Gerontology Series
by: Kohut, J>, Cooper MM< Nickolaus MS, Russell DR, Cunnick JE

Health Benefits of Exercise–Control Diabetes

During exercise, the oxygen consumption of the body increases in the working muscles. To meet its energy requirement, skeletal muscle uses its own stores of glycogen and triglycerides along with free fatty acids derived from the metabolism of triglycerides and glucose. Therefore, in patients with type 2 diabetes, physical activity may improve insulin sensitivity and help to normalize the elevated blood glucose levels.

Thomas et al. had proven that exercise significantly improves glycemic control and reduces visceral adipose tissue and plasma triglycerides in patients with type 2 diabetes, even without any weight loss.2 A more recent study has shown that aerobic fitness is associated with improved health-related quality of life (associated with decreased diabetes-related complications) in patients with type 2 diabetes.3 Further, exercise along with diet modification has also been shown to be beneficial in preventing or delaying the incidence of type 2 diabetes mellitus in high-risk groups (patients with impaired glucose tolerance or metabolic syndrome).4


1. American Diabetes Association. Diabetes mellitus and exercise. Diabetes Care. 2002; 25: S64.

2. Thomas DE, Elliott EJ, Naughton GA. Exercise for type 2 diabetes mellitus. Cochrane Database Syst Rev. 2006; 3: CD002968.

3. Bennett WL, Ouyang P, Wu AW, et al. Fatness and fitness: How do they influence health-related quality of life in type 2 diabetes mellitus? Health Qual Life Outcomes. 2008; 6(1): 110.

4. Orozco LJ, Buchleitner AM, Gimenez-Perez G, et al. Exercise or exercise and diet for preventing type 2 diabetes mellitus. Cochrane Database Syst Rev. 2008; 3: CD003054.



Homeless for a day part 2

As I walked on the looks kept coming and each time they did have an effect but I kept letting them roll off me like water on a duck’s back. Eventually, I decided I didn’t like how people were looking at me and frankly judging me by my appearances. How dare they? They don’t know me they don’t know my situation. Heck, I could be wealthy beyond all measure but for all they knew and all they saw was a guy with over and undersized clothes which were out of style, dirty and torn whose face was dirty and hair all a frey. Hadn’t they heard of the saying of don’t judge a book by its cover?

Well, after a while I realized I was judging the ‘judgers’ and I began to let them be. I released them to think what they would and I got a great joy in that. It was very peaceful to release the need to judge. Little did they know I was free. And I was. It was at that time I decided to spend the rest of the afternoon by the ocean. After all I love to look at the ocean and today was a great day to enjoy it. I walk toward the sea with a new zip in my step. This didn’t stop the looks or some laughs, but I was free and I was still me no matter what I was wearing or how dirty I looked.

…to be continued…

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