Moderate exercise is better
Sedentary lifestyle or lack of exercise is killing millions of people in modern society worldwide with the latest labor-saving devices. On the other hand advocates of extreme exercise like running marathons have weakened immune systems lasting 3 days after the extreme exertion—as shown by researcher David Nieman (who was my exercise physiology professor at Lona Linda University around 1999.)
Both, not enough exercise and too much exercise, are not good for our health especially the immune system. However regular, moderate exercise like brisk walking or brief hiking has benefits to the immune system and mental health.
Even a short 5-10 minute walk can boost our immune cells and pump needed oxygen for the brain and effective thinking.
Walking equipment is minimal: comfortable clothes, a good pair of walking shoes or sandals & preferably an outdoor environment with plenty of fresh air. You can walk alone or with others, the main thing is to get out and walk regularly at a moderate pace.
Japanese epidemiologists have suggested 10,000 steps a day for good health. Get an app for your phone or a simple pedometer for motivation and record-keeping. About 10 minutes of walking is about 1,000 steps. Every step counts! Walking is the best exercise. And as you walk say to yourself: “I love to exercise—it makes me feel so good.”
Marathon training and immune function.
Nieman DC. Sports Med. 2007.