About this episode
First, I want to start with why “moderate exercise” inspired this podcast about exercise, stress & immunity. You’ve been told “everything in moderation” for a very long time. It may not be the ideal solution to our immune or to our hormone balancing goals. Let me give you a description of zone training. [I describe this further in the video I’m inserting here]. Zone Training 1 2 3 4 5 Low – Moderate – High “Moderate” = 3 = No Benefits Zone Don’t confuse “moderate regular exercise” with what you want to do. Zone 3 is not a good place to be. You truly want lighter short workouts, harder short workouts, or longer light movement. Don’t confuse your “sweet spot” with moderate exercise. It’s better intended as consistent exercise consisting of: Short duration high and low intervals (not to exceed 45 minutes a week total interval time) 1 – 2 – 3 sessions of 15 – 20 minutes at a time starting with 10 minutes and building over weeks 2x a week strength training sessions in which you achieve temporary muscular fatigue Plus: Movement: longer lower intensity activity like golfing, gardening, and walking, hiking, easy biking (not for the purpose of burning calories) Stress and immune system Overtraining – situations when your body is on overload Extreme cold plus regular exercise = overload Extremely dry air and altitude = overload Competitive stress and regular (or less) exercise = overload Stressful times - overload Stress and endocrine system Negative effects of cortisol amplified Negative effects of stress on blood sugar Storage of fat and weight loss resistance more likely Fat-stored toxins depress the immune system Stress and exercise Inactive adults have a depressed immune system With more activity (circulation of immune properties enhanced) increased immune system With too much more activity – too much stress in an uncontrolled way During times of stress – doing less than you’re used for exercise enthusiasts and more than you were for sedentary is key Your autonomic nervous system: Sympathetic and Parasympathetic Sympathetic = fight or flight Parasympathetic = feed or breed and rest & digest Stress stimulates the Sympathetic nervous system= fight or flight (automatically) You need to stimulate the Parasympathetic system= feed or breed, rest & digest, consciously Parasympathetic system stimulation – deep breathing, the mental diversion from intellectual stressors, the controlled appropriate application of stress-relief-stress-relief Your vagus nerve stimulation: Deep rhythmic breathing Humming Speaking and Singing Washing your face with cold water Meditation Balancing your gut microbiome (prebiotics, probiotics, elimination of foods that disrupt) Leave your questions and comments below the show notes at https://www.flippingfifty.com/exercisestress