[Video version] Exercise increases immunity, walking has 5 unexpected benefits! Doctor: Can repair joints, improve anxiety and depression

The COVID-19 epidemic is still ongoing, and epidemic prevention vigilance should continue to be implemented. Since the risk of infection in confined spaces is relatively high, if you want to strengthen your immunity during the epidemic, you must exercise well. Among them, the best and safest and most effective exercise recommended is walking. A family physician from the UK National Health Service pointed out that walking exercise has five major benefits. It can increase natural killer cells, thereby enhancing immunity, and help reduce inflammation. It can even improve anxiety and depression and help repair joints. It can be said that there are many benefits!

Benefit 1 of walking: Strengthening the immune system

Increase the number of natural killer cells in the body and effectively promote the immune system response:

According to BBC Chinese, Dr. William Bird, a family physician who works on the front line of the National Health Service (NHS) in the UK and is also the founder and CEO of Intelligent Health, said that when a virus enters the human body from the environment, the human immune system will activate the first line of defense against the virus, among which are called "natural killer cells" (NK cells). NKC) lymphocytes are widely present in our respiratory tract and intestines; when natural killer cells recognize foreign antigens, that is, viruses, they will initiate non-specific cytotoxicity to kill foreign viruses; the more natural killer cells there are, the faster the immune system responds, and just by taking a brisk walk, you can greatly increase the number of natural killer cells, thereby promoting a rapid response of the immune system.

Benefit 2 of walking: reducing visceral fat

Walking causes the body's muscles to secrete muscle hormones, which helps reduce visceral fat accumulation and improve chronic inflammation

In addition, during the severe epidemic, due to lack of exercise, high stress, and eating a lot of junk food for convenience, the body may suffer from chronic inflammation. Dr. William Bird said that many physical and mental illnesses are actually caused by chronic inflammation in the body; when walking exercises, it will stimulate the muscles to secrete muscle hormones (myokines), reduce the accumulation of visceral fat, and help relieve inflammation in the body.

When you walk, your muscles are stimulated to secrete myokines, which reduces the accumulation of visceral fat and helps relieve inflammation in the body.

Benefit 3 of walking: Avoid body inflammation

Walking can reduce the production of free radicals in mitochondria and prevent body cells from being damaged and oxidized.

In addition, mitochondria, known as the "cell power plant", are structures that provide energy to cells throughout the body. Dr. William Bird mentioned that the mechanism by which mitochondria generate energy is like charging a mobile phone. When you eat too many calories and sit for a long time, the mitochondria are like being overcharged and will release unstable atoms called "free radicals", which in turn damage body cells and cause inflammation, just like charging a mobile phone for too long will make the phone heat up and reduce the life of the phone. Walking prevents the body from remaining sedentary for long periods of time and helps reduce the production of free radicals.

Benefit 4 of walking: Reduce anxiety and worry

Walking can promote the release of "brain-derived neurotrophic factor" in the brain, helping to reduce anxiety and worry

In addition to reducing chronic inflammation in the body, the benefits of walking include positive effects on our brains. Why? Because when you walk, the brain releases a protein called brain-derived neurotrophic factor (BDNF). Only during exercise will BDNF enter the brain and help reduce anxiety and depression.

Benefit 5 of walking: Helps repair joints

Walking can strengthen and thicken cartilage tissue and help repair joints

Many people are afraid that walking for too long will wear out their joints. However, Dr. William Bird said that in fact, the opposite is true. The more you walk, the more you can repair the cartilage tissue. When the cartilage thickens, the joints will become stronger and stronger. Therefore, walking not only does not hurt the knees, but also helps strengthen and repair the joints.

To sum up, the seemingly simple walking exercise can actually promote immunity, reduce chronic inflammation of the body, and even improve anxiety and depression. It seems to be a good exercise choice during the epidemic. Therefore, when you are overwhelmed by the pressure in life, you might as well go out for a walk to get some fresh air. This is not only good for your physical health, but also helps improve your mental state.