It’s no secret that exercise does wonders for the body, but how exactly does it help you avoid getting sick? This article goes over the science of how exercise can help boost immune function.
How Does Exercise Impact Your Immune System?
Exercise impacts the immune system in many ways. Here is a short list of all the ways exercise (any moderate to vigorous activity) can directly improve the immune system:
- Increased white blood cell count and antibody circulation: This helps your immune system detect and eliminate viruses earlier.
- Promotes the lasting presence of immune cells: Immune cells stay present for 3 hours after exercise
- Chronic stress reduction: Less stress means a stronger immune function
- Flushes bacteria out of the lungs: Reduces the chance of a cold or the flu
Exercise indirectly benefits immunity as well. It improves sleep quality and quantity, which is imperative for recovery and fighting off illness. Movement moves and drains lymph, which is responsible for draining toxins and transporting immune cells. Exercise also decreases inflammation in the body, which aids in the immune system response.
The Science Behind Exercise and Your Immune System
The relationship between exercise and immunity is still being studied, however a look into what exercise does on a micro level to muscles may provide an intriguing answer. Exercise causes temporary damage to the muscles, unleashing a cascade of inflammatory responses. Research in mice showed that exercise mobilizes immune cells in order to counter this exercise-induced inflammation.
A Harvard Medical study suggests that the beneficial effects of exercise may be driven, at least partly, by the immune system response. Muscle inflammation caused by exertion mobilizes inflammation-countering T-cells which then enhances the muscles’ ability to use energy as fuel and improve overall exercise endurance.
Using Physical Exercise To Boost Immunity
Resistance exercise specifically has been shown to have beneficial effects on several aspects of immune cell function in both young and aging populations. According to a systematic review from 2022, Acute changes in immune cell function can occur after only a single bout of resistance exercise. For long term benefits related to improved immunity and reduced inflammation, regular resistance training during several weeks is necessary.
In essence, exercise and immune function form a positive feedback loop: working out initiates muscle repair, which enhances immune performance and reinforces overall health and resilience.
Moderate Exercise vs. Intense Workouts: What’s Best for Your Immune System?
While moderate-intensity exercise is associated with an enhanced immune defense, high-intensity or high-volume aerobic exercise might not be beneficial, and could potentially impact the immune system negatively. However, pertinent studies that find this link also identify that there are many other factors at play when looking at high intensity exercise and immunity. For example, contraceptive pill use, physical capacity, the environment, and type and intensity of the exercises could also impact immunity. Therefore, more research is needed in this area.
Can Too Much Exercise Weaken Your Immune System?
The body struggles to recover when an individual engages in chronic cardio or overtraining without proper recovery. Overtraining can lead to fatigue, sleep disturbances, and hormonal imbalances, all of which weaken immune function. While there is a link between excessive exercise and decreased immunity, further research is required.
Simple Exercises to Boost Your Immune Health
The importance of strength training cannot be overstated. Strength training not only helps boost the immune system by reducing inflammation in the body, it also strengthens bone health, and is linked to living a longer and healthier life. Moderate exercises that include playing sports, swimming, running, hiking, climbing, and dancing are also linked to strong immune health for the same reason. Other lower impact exercises that boost immune health include walking, yoga, and Tai Chi. The most accessible exercise is going on walks. Ideally, an individual should get 10,000 steps in a day. How long is 10,000 steps? Usually around 5 miles. Walking outside, especially during colder months, clears the lungs by getting fresh air, increases circulation of blood and lymph, and allows for more absorption of vitamin D.
Exercise and Illness: Should You Work Out When You’re Sick?
Working out during periods of illness depends greatly on how the individual feels. If an individual can’t get out of bed, then the answer is most likely “no”. However, any movement is beneficial if there is capacity for it. For example, taking a slow and short walk outside and doing light stretches helps move lymph. When an individual is ready for it, exercise at a lower intensity can help increase circulation and help with nasal congestion and headaches. It’s also important to consider the potential to spread the illness at the gym.
How Nutrition Supports Your Immune System Alongside Exercise
It’s no secret that eating healthy boosts immune system health. A diet rich in whole foods and vegetables is ideal. Consuming a variety of colors provides different nutrients, such as beta-carotene from yellow peppers and vitamin C from red peppers. Sufficient protein and fats are also essential for maintaining optimal health.
Foods Rich in Vitamins and Minerals to Support the Immune System
Nutrition and immunity go hand-in-hand. Here are some foods to consider eating more of during cold season to strengthen immunity:
- Foods rich in zinc: Zinc is a powerful antioxidant w/ great influence on the immune system and brain. These foods include eggs, yogurt, pumpkin seeds, meat, pork, lentils, and chickpeas.
- Garlic: Contains a lot of Vitamin B & C, which supports immune system
- Berries: Rich in Vitamin C
- Turmeric: A powerful anti inflammatory spice that bolsters immune function
- Citrus fruits and leafy greens: High in Vitamin C & Zinc
- Water: Drink lots of it!
- Electrolytes, and bone broth: Sodium, potassium, and magnesium are important minerals to replenish when you’re sick
The Powerful Connection Between Exercise & Your Immune System
To summarize, resistance training and moderate intensity exercise have been shown to directly benefit immunity when done regularly. It’s also important to eat a lot of vegetables, get enough sleep, lift weights, and engage in heart healthy activities to help give the body as much of an immunity boost as possible. There will always be things outside our control and unfortunately, many have autoimmune issues or other lifestyle factors that make proper nutrition and exercise less accessible. However, taking care of your body can give you the best chance to stay healthy and resilient.
Want to learn more about the impact of exercise on immune health? Listen to Episode 212 of the Stronger Than Your Boyfriend Podcast: Exercise and Immunity
Sources Cited:
Harvard Medical School. (n.d.). Some benefits of exercise stem from the immune system. https://hms.harvard.edu/news/some-benefits-exercise-stem-immune-system
Neves, D. A., & Prestes, J. (2022). Effects of resistance training on immune system: A systematic review. PubMed. https://pubmed.ncbi.nlm.nih.gov/35490790/
Campbell, J. P., & Turner, J. E. (2021). The role of resistance training in the promotion of health: An integrative perspective. Biology, 10(868). https://doi.org/10.3390/biology10090868
Strout, E. (2018). Can you exercise with a cold? Here’s what you should know. Women’s Health. https://www.womenshealthmag.com/fitness/a19935911/exercise-with-a-cold/
