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CHAIM BLOG

Exercise: An Immune Boosting Activity?

5/27/2021

1 Comment

 
PictureOut for a run. PC: Zoë Williams
By Zoë Williams, Carleton University Student-Athlete
​

I tie up my running shoes and head out the door. Gravel crunches underfoot. A song by Taylor Swift plays through my earbuds. Wind brushes against my face as I run. I breathe deeply and look around, enjoying the outdoors on this fresh and sunny spring day. 
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​Exercise. What comes to mind when you think of the word? With gyms closed and physical distancing rules in place I’d bet your definition has changed and that your daily physical activity levels have changed too. Moving from school or the office to working from home has meant that walking to work, class, or the coffee shop, has been replaced with walking downstairs, to the home office (if you’re lucky enough to not be working in your bedroom!), and into the kitchen. Research findings suggest that COVID-19 has changed our exercise and activity patterns, with some people exercising more, others less, and a worldwide study reporting a decrease in daily step counts that corresponded with the first wave of the pandemic (1). A large survey in the UK also reports that fewer people are staying active in the second lockdown. As we move in and out of various stages of lockdown across the country, Canadians may also be struggling with the motivation to stay active. Yet, exercise may actually be one of the best things a person can be doing for their immune system in the midst of a global pandemic!

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​Hippocrates, a Greek physician who’s considered the father of medicine, is quoted to have said “walking is man’s best medicine”. Based on the evidence, he may have been onto something. Our immune system is comprised of a large array of cells and molecules (check out this video for an immune system refresher) and research findings indicate that moderate intensity exercise can boost our immune system. One of the ways that exercise does this is by increasing the surveillance of our immune cells. When we exercise, our immune cells become mobilized, moving into our bloodstream and then out into tissues where “enemies”, like viruses and bacteria, are more likely to be present (2). If our immune system is our army, you can think of exercise as a signal – moving our army from its barracks and out into the field, telling it to be on high alert for enemies. This means that when we exercise our immune system may be more prepared to detect and respond to potential enemies that enter our body. Although no research has yet examined the effect of exercise on resistance to or severity of COVID-19, studies have reported that exercise can reduce the risk, duration, and symptom intensity of other viral infections. Exercise has also been shown to improve response to vaccinations in older adults by increasing the vaccination effect and reducing side effects (3).

PicturePC: Andrey Armyagov – Shutterstock
However, in these pandemic times we’re not just facing a virus, but many people are also facing confinement and isolation that comes with lockdowns and quarantines. How may exercise interact with that and the immune system? A recent study examining the effects of exercise on astronaut immune health gives us a look at the interaction between exercise, the immune system, and the stress of isolation. Astronauts tend to experience a weakened immune system during space travel, which is thought to be connected to the stress that comes with isolation and confinement. Researchers found that lower cardiorespiratory fitness during space travel was associated with a weakened immune system, but higher levels of fitness were shown to be protective against this weakening. Although most of us are not astronauts, we are facing increased levels of confinement and isolation and this study shows us that exercise may allow our immune system to cope with the added stress (for more information on stress and exercise, check out this blog!). 

PictureWorking out from home. PC: Fottograff iStock Photos
 You may be wondering what types of exercise we should do for these immune boosting effects. More research needs to be done before we know the specifics, but if you’re an elite athlete or a lover of multi-hour high intense exercise then I recommend you check out this podcast. For most of us, simply getting up and moving at a moderate intensity is key. Moderate intensity exercise can be defined as exercise at 60% of heart rate reserve (which is 65-75% of one’s max heart rate) for a max of 60 min. For example, a 30-60 min. brisk walk. The World Health Organization recommends that adults reduce sedentary time, engage in 150-300 minutes of moderate intensity exercise a week and strength training activities at least twice a week, but that this can be adjusted based on fitness level. It may look like a lot, but this is only 20-30 min. of exercise a day! However, if you haven’t exercised before, check out these articles, and make sure to build into it; rapid increases in exercise have been reported to increase the risk of injury (4), but starting at a low intensity and gradually building from there can prevent exercise related injuries, and doing a variety of different types of physical activity may also reduce injury risk (5). For those of us in Ottawa, we are lucky to have the Rideau Canal for skating and a wonderful network of cross country ski, biking, and hiking trails to explore! 

So, lace up your shoes, buckle up your ski boots, roll out your yoga mat, and get moving! Your immune system will thank you.

References:
  1. Reynolds, G. (2020). ‘How the Pandemic Is Changing Our Exercise Habits’, The New York Times, 7 October. https://www.nytimes.com/2020/10/07/well/move/pandemic-exercise-habits-study.html
  2. Simpson, J. (2020). ‘Exercise, Immunity and the COVID-19 Pandemic, American College of Sports Medicine Blog, 30 Marchhttps://www.acsm.org/home/featured-blogs---homepage/acsm-blog/2020/03/30/exercise-immunity-covid-19-pandemic
  3. Edwards K., et al. (2020). ‘Physical Activity, COVID-19 and Older Adults’. Exercise Is Medicine Blog, 6 November. https://www.exerciseismedicine.org/support_page.php/stories/?b=918
  4. Powell K., et al. (2011). ‘Physical Activity for Health: What Kind? How Much? How Intense? On Top of What?’ Annual Review of Public Health. https://www.annualreviews.org/doi/full/10.1146/annurev-publhealth-031210-101151#_i19
  5. Cress M., et al. (2006). ‘Best Practices for Physical Activity and Behavior Counseling in Older Adult Populations’. European Review of Aging and Physical Activity. ​https://link.springer.com/article/10.1007%2Fs11556-006-0003-9   
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Call for applications: Communications Intern

5/21/2021

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We are currently seeking a a part-time Communications Intern to support our knowledge translation activities and manage our web presence over the summer! Carleton students with journalism and social media expertise are encouraged to apply.

Candidates can send their CV and covering details to [email protected]. For a full job description, click here!

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Is Your Pooch Helping You Get Through This Pandemic?

5/13/2021

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By Jennifer Vorobej, 4th-Year Neuroscience and Mental Health Student
Picture
If you are reading this blog in what has been referred to as the dumpster fire of 2020/2021, I’d wager a bet that you’re reading it from home, and, I’m sure it’s probably no surprise to you that I’m writing it from home, with my loyal companion at my side. My Buddy in the picture above has seen me through some tough times, but at eleven years old his love and companionship has never been more needed and appreciated than it has during this trying time of uncertainty and dread. This has been my COVID-19 experience thus far, but does research support the idea that our pooches are contributing to our health and wellness during this difficult time in history?
 
During the global COVID-19 pandemic, isolation and stress have been said to contribute to poor mental health in society as a whole. Although we’ve turned to our devices to stay connected with work, family and our social circle, there is still the physicality of touch and the closeness of human contact that many of us are missing. Studies have revealed that as many as 90% of us have suffered from some form of pandemic- related emotional distress during this time¹. Lockdowns, uncertain income, and (most noteworthy), isolation, have all played an enormous role in this emotional discomfort.
 
We may be separated from our friends, family and colleagues, but what about our loyal pups? Oxytocin, a hormone often referred to as the ‘love hormone’ for its ability to make us feel good and feel bonded to others, is released when we spend time with our beloved dogs¹. This bond we feel for with our furry friends is a part of what makes them feel like family and one of the reasons they can be so reassuring during times of loneliness and stress. The sense of connection to another, even if that ‘other’ is a four-legged family member, can help isolated individuals feel less alone³​. Sometimes, the distraction your pet provides is enough to alleviate some feelings of distress and loneliness brought on by the isolation experienced during the pandemic¹.

Research findings have repeatedly pointed to the importance of a social support system in all aspects of health and wellness⁴, and our companion canines have had to step up and fill this role for so many of us. This is especially true for those of us that live alone and have been subjected to multiple lockdowns and prolonged periods of isolation throughout the pandemic. 

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But what about the added responsibility and obligation of dog ownership? Not just the added mouth to feed, but are there other stressors related to caring for your pup that might negate or cancel out the positive effects of our furry friends? Turns out that when asked, there was a small number of people that felt their pups added to the stress they’ve experienced during the COVID-19 pandemic, with some citing the extra costs of caring for their companion as a concern given the reduction in income so many people experienced during this time. Others, worried that the possibility of illness and the potential necessity of being hospitalized due to illness would leave their beloved pooch without suitable care¹.
 
A third group of people reported that dog ownership during the pandemic has had no influence on their stress levels. This was a small group of participants, and several people from this group were impacted far less by the pandemic due to lifestyle or location. Others found that the positive and negative effects of dog ownership during the pandemic cancelled each other out to amount to no impact in total¹.

PictureClick the image above to read more about research on the impact of pets during the pandemic






​Although some believed their dog companions had no impact on their mental health and others felt that dog ownership increased their stress, the great majority of people responding to the survey reported that they believed their dogs were an asset to their well-being during the COVID-19 pandemic. The benefits they reported experiencing through their connection with their four-legged, calming house mates were many. The overall distraction they provided from the negativity of the media during the pandemic served to lessen at least some of the stress, isolation and depression that so many have experienced during COVID-19¹.
 
I think it’s important to mention that there could be other factors at play for dog owners. It could be that dog owners have increased physical activity because of daily walks and activity with their pet, and maybe this increased activity brought on by dog ownership was the primary factor leading to feelings of increased wellness². Whatever the reason, if your pooch can play even a small role in getting you through a tough time, then I say enjoy your canine kisses and spoil that pup and yourself with love.
 
References:
  1. Bussolari, C., Currin-McCulloch, J., Packman, W., Kogan, L., & Erdman, P. (2021). “I Couldn’t Have Asked for a Better Quarantine Partner!”: Experiences with Companion Dogs during Covid-19. Animals, 11(2), 330. https://doi.org/10.3390/ani11020330
  2. Powell, L., Edwards, K. M., Michael, S., McGreevy, P., Bauman, A., Guastella, A. J., … Stamatakis, E. (2020). Effects of Human–Dog Interactions on Salivary Oxytocin Concentrations and Heart Rate Variability: A Four-Condition Cross-Over Trial. Anthrozoös, 33(1), 37–52. https://doi.org/10.1080/08927936.2020.1694310
  3. Endo, K., Yamasaki, S., Ando, S., Kikusui, T., Mogi, K., Nagasawa, M., … Nishida, A. (2020). Dog and Cat Ownership Predicts Adolescents’ Mental Well-Being: A Population-Based Longitudinal Study. International Journal of Environmental Research and Public Health, 17(3), 884. https://doi.org/10.3390/ijerph17030884
  4. Carr, E. C. J., Norris, J. M., Alix Hayden, K., Pater, R., & Wallace, J. E. (2020). A Scoping Review of the Health and Social Benefits of Dog Ownership for People Who Have Chronic Pain. Anthrozoös, 33(2), 207–224. https://doi.org/10.1080/08927936.2020.1719761

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