Tweet

Sandeep Mall

25 Jun, 10 tweets, 2 min read

Thanks to Covid we have been hearing a lot about Immune System. So lets talk Immune System. Our Immune Systems job is to determine the difference between 'us' and 'not us' such as toxins, virus, bacteria or any other compound that does not belong to us and may cause harm to us

Our immune system can also be stimulated by psychological stress and it doesn't always need an actual physical pathogen such as virus to increase inflammation. Our GI tract has a careful sorting system to determine which substance are threat and which are harmless food particles.

Immune System has two general branches
1. Innate Immune System - This develops when we are young. This is our first line of defence. It includes physical barriers like mucous lining in nasal passages or stomach acids.

2. Adaptive or acquired Immune System - It kicks in when the innate Immune system fails to protect. They have a sort of 'memory' which recognises the pathogen and mobilise more effective to fight it. When we talk of building immunity we talk of strengthening the adaptive system.

And this is the basis of vaccination. Giving a small dose of pathogen and it goes into the memory and it now knows how to confront when a bigger similar threat comes. Exercise is the most effective way to improve immunity. Some factors that determine are

1. Exercise Duration
2. Exercise Frequency
3. Exercise Intensity
4. Capacity of the Exerciser. How robust they already are

1. No Exercise is not good.
2. Some Exercise within persons zone of recovery is very good
3. A lot of exercise that goes persons recovery zone is not good for the immune system.
How you train and how aggressive your pursue recovery will play a role in both innate and adaptive..

..immune system. For eg running a marathon may temporarily suppress the adaptive immune system for unto 72 hours making the athlete more susceptible to infection. RECOVERY is the KEY.

Interestingly Resistance training seems to stimulate Innate Immune system and moderate Endurance exercise seems to strengthen the adaptive Immune system. So a healthy mix of both types of exercise works best for your health and immunity.

CONSISTENT moderate endurance exercises and resistance training can strengthen the immune system over time. It will keep you more healthy. Chronic High Intensity or long duration exercises can interfere with immune system. When feeling low, go slow. #gettingfitterwithSandeep

• • •

Missing some Tweet in this thread? You can try to force a refresh

This Thread may be Removed Anytime!

Twitter may remove this content at anytime! Save it as PDF for later use!

More from @SandeepMall

Sandeep Mall

@SandeepMall

26 Jun

Daily movement is far more better than formal exercise. When u move u r burning calories, lubricating ur joints, improving ur blood circulation. The human body is meant to move not sit on a desk for 12 hours. People who sit more are typically 1/6 #gettingfitterwithSandeep

..less healthy. Daily movement is key to healthy life. If u do a desk based job, set a timer and walk for 5 minutes every hour. Track ur steps. Maybe u don’t have time for a formal one hour exercise but u can do three 10 minute walk. My Grand mom is 92 and the fittest 2/6

..in the family. She is constantly moving. If someone rings door bell, she is the first one to reach the door to open. When I come back from office she will ask पराठे बना दूँ। She never went to the gym. Scientifically this is proven also in the seven pockets of the world 3/6

Read 6 tweets

Sandeep Mall

@SandeepMall

23 Jun

U maybe using weighing scale that estimate body fat percentage along with weight.These scales are based on Bio electrical impedance method which sends an imperceptible electrical current through the body.This current travels differently through water or other cellular materials

Muscles is 70% water and electrical current flows easily. Fat has much less water and fewer electrolytes. Current does not flow through it. The scale then measures ur body fat based on how quickly the current moves through your body.

Because they depend on water and electrolytes balance, these scales may give wrong data based on how hydrated or dehydrated u are. Multi frequency analysers are fairly accurate if the protocols are used properly.

Read 4 tweets

Sandeep Mall

@SandeepMall

17 Jun

Have you heard/read Urban-Rural Epidemiology? They studied hand-grip strength associated over a 40 year period with all-cause mortality.The evidence was astoundingly clear: greater grip strength correlated with lower risk of death.Grip strength is a function of muscle strength.

If there is one single thing you can do to improve your life across all areas…More energy..Less stress from work and life…Less pain…More libido…Less body fat…Stronger bones…
Its in increasing strength. Its in increasing muscle density.

Choosing workouts, specially if u r over 40, that will help Myofibrillar hypertrophy, will help build more muscle fibres. From my experience and talking to various coaches I understand the best way is heavier lift with low rep for Myofibrillar hypertrophy.

Read 4 tweets

Sandeep Mall

@SandeepMall

16 Jun

I find it surprising when people ‘complete’ their sleep hours during weekend. I mean they will sleep 4-5 hours over the week and then sleep 10-12 hours over weekend to compensate. Unfortunately sleep is not like a bank where you can carry forward the sleep debt

Week after week, this sleep debt escalates. Sleep of the best medical insurance you can do. It’s a cure all medicine. There are thousands of studies that prove that even an hours sleep deprivation daily can cause havoc with your hormones,

Young healthy men sleeping just four hours a night for four nights end up with a level of testosterone equivalent to that of someone 10 years older. In other words, inadequate sleep, even for a few nights, will ‘age’ a man by over a decade in terms of such hormonal virility.

Read 4 tweets

Sandeep Mall

@SandeepMall

27 May

No matter what type of exercise you prefer, make sure that you observe your breath and become aware of your inner body. Bring your entire attention from your mind into your body. Move with every cell of your body, from the top of your head to the tips of your toes.

Allow your body to find its perfect work rate by breathing through nose in a steady &regular fashion. Continue to increase pace to the point where ucan maintain steady & regular nasal breathing. If your have to open your mouth to breathe,u will know that the intensity is too much

As you run, feel each gentle connection between your feet and the ground as you propel yourself forward. Avoid pounding the road as this will lead to sore hips &joints and other possible injuries. Instead, bring a feeling of lightness to ur body and visualise yourself barely

Read 4 tweets

Sandeep Mall

@SandeepMall

26 May

When it comes to your health we all talk of exercise, diet, nutrition, sleep etc but we tend to miss posture. Position in which u hold your body through out your 24 hours- when you stand, sit or sleep. If your posture is not right, u will not only experience muscles tightness,

but also your nerves or organs may not be working efficiently as there is compression involved. Posture is key for good health. Many of us suffer from poor posture. Here are some key points to check about how to have a proper posture. Let’s talk today on standing posture.

Stand tall. Start with your feet. Distribute weight evenly on your feet. Try to notice do u put weight more on one feet. Grab some awareness and make sure u have weight evenly distributed while standing. Notice do u scrunch your toes. Ease it out. Knees should neither be locked

Read 5 tweets

Support us! We are indie developers!

This site is made by just two indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3/month or $30/year) and get exclusive features!

Become Premium

Too expensive? Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal Become our Patreon

Thank you for your support!