Exercise for the Vaccine

Eccentric Contraction –Muscle getting longer

Staying active is one of the best things you can do for your immune system. That doesn’t mean that you never need a break. Sleep and rest play a role in keeping us healthy too. Once you are run down, rest can be vital. But generally speaking exercise boosts the immune system. After taking a walk you have more immune cells flowing through your body checking to ensure all is well and keeping bad bugs at bay.
This is not new information. We’ve known for years that people who stay active are less likely to develop head colds and come down with other viruses less frequently. For our health, we need to KEEP MOVING.

But how does this tie in with the vaccine? Small studies on the flu vaccine indicated that pairing movement with a vaccination seems to boost the immune response (meaning you might get more out of the actual vaccine). Currently, the types of COVID vaccines available are different than the flu vaccine. That means it’s possible movement only works with the flu vaccine and not others, but what do you have to lose? The moves are simple.

What are the Moves?

One study showed that running for 30-minutes on vaccination day boosted immune response. If you are a runner take a 30-minute jaunt before getting your vaccine. Not a runner? Take a 30-minute walk. Again, what have you got to lose? We know you’ll have more immune cells floating around.
Also, do a couple of arm exercises. Another small study looking at the flu vaccine found that in both men and women specific arm exercises seems to boost immune response. The study had participants do arm exercises 6-hours before getting vaccinated, but that doesn’t mean it has to be six hours before. Try the movements whenever you can before your shot.

Here are two moves to try:

Eccentric Bicep Curl:

Inhale Prepare: holing a weight for a traditional bicep curl. Sit or stand with arms handing down by sides, palms facing forward.
Exhale: Bend at the elbow brining the hand up by the shoulder at a normal pace
Inhale: Straighten elbow, brining arm back down by side slowly for a count or 3.
Repeat for 3 sets of 10
Reverse breathing if needed.

Eccentric Deltoid:

Inhale: Prepare: Holding a light weight with arms at sides (palms face each other), lift arms out to the sides at shoulder height (palms face floor).
Exhale lower the arms slowly for a count of three.
Repeat 3 sets of 10.
Reverse breathing if needed.

After the Vaccine:

And—after the vaccine when your arm is stiff and sore? You’ve got to move to move it. That’s the best way to help relieve the pain. The more you move it the faster the pain will pass. Check out this video for post vaccination arm pain relief tips and to see the eccentric bicep and deltoid exercises.