Engaging in recreational activities not only enhances one’s mood, social connections, and general well-being, but also has a significant impact on physical health, including the function of the immune system. Recreational activities can be broadly defined to include physical pursuits like sports, hiking, or swimming, as well as less physically strenuous activities such as reading, painting, or playing a musical instrument. The following discussion will focus on how these diverse recreational activities can contribute to supporting the immune system.

Physical Recreational Activities and the Immune System

Physical activity stimulates the release of endorphins, hormones that act as natural painkillers and mood elevators. This not only helps to reduce stress and anxiety but also has a positive effect on the immune system. The stimulation of the cardiovascular system during physical activity promotes good circulation, which allows the cells and substances of the immune system to move freely and do their job efficiently (1).

Moreover, regular, moderate exercise is associated with a reduced risk of infection compared to a sedentary lifestyle. Nieman & Wentz (2019) reported in their review that near-daily brisk walking reduces total sick days, duration, and severity of upper respiratory tract infections (2).

Engaging in group sports or activities can also have a positive impact on the immune system. Studies have suggested a link between social interactions and improved immune function. For example, Cohen et al., (1997) found that diverse social networks were associated with a better immune response to influenza vaccination (3).

Recreational Activities, Relaxation, and the Immune System

Even recreational activities that are less physically intensive can have beneficial effects on the immune system by promoting relaxation and reducing stress. These activities stimulate the release of dopamine, a neurotransmitter involved in pleasure and reward, which can promote feelings of happiness and satisfaction, reduce stress, and support immune function.

A study by Cruess et al., (2000) found that engaging in leisure activities like reading or listening to music resulted in lower cortisol levels and better immune function, as indicated by increased levels of salivary immunoglobulin A (sIgA), an antibody critical to the function of the immune system in the mucous membranes (4).

Nature-Based Recreational Activities and the Immune System

Activities that bring individuals closer to nature, such as hiking, bird-watching, or gardening, have been found to boost the immune system. This is partly attributed to the calming effect that nature has on the human mind, reducing stress and thereby promoting better immune function.
Moreover, spending time outdoors has been associated with an increase in the number and activity of natural killer (NK) cells, a type of white blood cell that contributes to the immune response against viral-infected cells and cancer cells. A study by Li et al., (2007) found that a three-day trip to a forest increased participants’ NK cell activity, and the effects were long-lasting, remaining elevated for up to 30 days after the trip (5).

Arts and Crafts as Recreational Activities

Creative activities such as painting, drawing, and crafting can also support the immune system by providing a form of expression and reducing stress levels. A study by Stuckey & Nobel (2010) found that engagement in art reduced negative emotions, increased positive ones, and improved immune function, as evidenced by increased levels of sIgA (6).

Recreational activities, whether they are physical, nature-based, or creative, play a crucial role in supporting the immune system. They promote good circulation, facilitate relaxation, enhance social connections, and reduce stress levels, all of which contribute to a well-functioning immune system. Engaging in a variety of recreational activities can thus be a valuable part of a lifestyle designed to promote health and well-being.

References

Nieman, D.C. (1997). Exercise immunology: practical applications. International Journal of Sports Medicine, 18(S 1), S91-S100.
Nieman, D.C., & Wentz, L.M. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science, 8(3), 201-217.
Cohen, S., Doyle, W.J., Skoner, D.P., Rabin, B.S., & Gwaltney, J.M. Jr (1997). Social ties and susceptibility to the common cold. JAMA, 277(24), 1940-1944.
Cruess, D.G., Antoni, M.H., Kumar, M., & Schneiderman, N. (2000). Reductions in salivary cortisol are associated with mood improvement during relaxation training among HIV-seropositive men. Journal of Behavioral Medicine, 23(2), 107-122.
Li, Q., Morimoto, K., Kobayashi, M., Inagaki, H., Katsumata, M., Hirata, Y., Hirata, K., Suzuki, H., Li, Y.J., Wakayama, Y., Kawada, T., Park, B.J., Ohira, T., Matsui, N., Kagawa, T., Miyazaki, Y., & Krensky, A.M. (2007). Visiting a forest, but not a city, increases human natural killer activity and expression of anti-cancer proteins. International Journal of Immunopathology and Pharmacology, 21(1), 117-127.
Stuckey, H.L., & Nobel, J. (2010). The connection between art, healing, and public health: a review of current literature. American Journal of Public Health, 100(2), 254-263.

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