Does exercise help strengthen the immune system?
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Immunity can be boosted through effective stress management and proper nutrition. However, physical activity also plays an important role, strengthening the body’s defense mechanisms and improving overall well-being.
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running isn’t likely to be your first choice when you’re feeling weak or battling frequent colds. However, simple body movements can greatly help fight infections.
Regular moderate exercise improves blood circulation, which helps immune cells reach sites of infection and fight pathogens more effectively. Moreover, exercise stimulates the production of endorphins – “happy hormones”, which reduce stress levels, and chronic stress is known to negatively affect the immune system.
However, it is important to remember that excessive or too intense training can have the opposite effect – weakening the body’s defenses and increasing the risk of disease. Optimal physical activity is regular, moderate-intensity exercise such as walking, yoga, swimming or light jogging.
Thus, incorporating accessible and comfortable forms of physical activity into daily life is an important element of strengthening the immune system and maintaining overall health.
How exactly does exercise affect the immune system?
A 2019 review of scientific evidence published in Sport and Health Science confirmed that regular physical activity improves immune responses, reduces the likelihood of disease and reduces inflammation.
This study focused on & ldquo; acute exercise& rdquo; – moderate or high intensity lasting less than one hour.
Appalachian State University biology professor David Nieman, MD, explained that the number of immune cells in the blood is usually low because most of them are concentrated in lymphoid organs and tissues such as the spleen, where the body destroys viruses, bacteria and other pathogens.
Increased blood flow and lymphatic movement activity
According to Dr. Nieman, muscle contractions during exercise stimulate blood and lymph flow, which promotes greater circulation of immune cells throughout the body. Such activities help mobilize important immune elements, such as natural killer cells and T lymphocytes, which find and destroy harmful microorganisms.
In one experiment, participants took a brisk walk for 45 minutes and saw an increase in the number of immune cells in the blood within three hours of the activity.
Stimulating a lasting immune response
“If you repeat the 45-minute workout the next day, the effects you noticed will reappear,” Nieman says. “With regular exercise, the effect is cumulative and intensified.”
Another study led by Nieman demonstrated that people who exercised aerobically at least five times a week reduced the incidence of upper respiratory illness by more than 40% over three months.
In 2022, a study published in the British Journal of Sports Medicine analyzed 16 scientific papers examining the health of physically active people during the pandemic. The results showed that regular physical activity was associated with a lower risk of contracting COVID-19 and a reduced likelihood of severe illness. International volunteers who exercised were 36% less likely to be hospitalized and 43% less likely to die compared to less active people.
An analogy can be made with a housekeeper who comes to clean the house for 45 minutes several days a week. After the first cleaning, the house is noticeably cleaner, but regular visits make its condition even better and keep it clean.
“Regular exercise helps the immune system continually scan the body for bacteria and viruses, preventing them from spreading,” Nieman adds. Therefore, you cannot rely on occasional exercise and still expect lasting protection. Only systematic physical activity will create a reliable immune shield.
Reduced inflammation levels
One of the additional benefits of activity is the reduction of inflammation in the body, which has a positive effect on immunity.
As Dr. Nieman notes, the interaction between inflammation and the immune system is closely linked: “Constant inflammation puts the immune system in a chronically active state, which reduces its effectiveness in fighting infection. To reduce inflammation, physical activity should be increased.”
The effect of training on stress and hormone production
It is important to note that physical activity helps reduce chronic stress, one of the factors that negatively impacts immunity. During exercise, the body produces endorphins and other happy hormones, which contribute to an improved mood and reduced levels of cortisol, a stress hormone that suppresses the immune response.
Furthermore, regular fitness improves sleep quality, and adequate and deep sleep is essential for the restoration of the immune system and the effective functioning of the body’s defense mechanisms.
Variety and personalization of training
It is equally important to consider the type and intensity of physical activity. Excessively intense and prolonged exercise without adequate recovery can, conversely, lead to temporary immunosuppression—a decrease in the body’s immune system. Therefore, to strengthen the immune system, it is recommended to combine aerobic exercise with strength training and devote time to rest and recovery days.
A personalized approach is the key to success. People with chronic illnesses or weakened immune systems should consult a doctor or physical rehabilitation specialist before beginning exercise
The role of nutrition and hydration along with training
Physical activity increases the body’s need for vitamins, minerals, and fluids necessary to support immune function. B vitamins, vitamin C, vitamin D, as well as zinc and selenium, play an important role in immune system function.
Proper nutrition and adequate hydration, combined with regular exercise, create optimal conditions for strong immunity and overall health.
What types of exercise are best for improving immunity?
To date, there is limited research identifying the optimal types of exercise for immune health. Most studies, including Dr. Niemann’s, have focused on aerobic activity—walking, running, and cycling walking. To maximize the immune system’s benefits, walking at a brisk pace is recommended. For many, a pace of approximately 1 km (0. 6 mile) in 11-12 minutes is optimal, as this allows more immune cells to enter the bloodstream. Generally, aim for a heart rate in the range of 65-70% of maximum (maximum heart rate is calculated using the formula 220 minus age).
- High-Intensity Interval Training
- (HIIT). Scientific data on the effects of HIIT on immunity is limited, but one 2018 study published in Arthritis Research & Therapy demonstrated improved immune parameters after such workouts. Dr. Nieman believes that HIIT may be a viable alternative to aerobic exercise, as long as the workouts don’t require extreme exhaustion Strength Training. Strength training is similar—it likely has a positive effect on immunity, but there is less evidence to support this. Adam Jaitner, associate professor of exercise science at Kent State University, believes that strength training is a good idea for maintaining immunity, but warns of the risk of excessive muscle strain, which can divert resources from immune defense when can physical activity harm the immune system?
- Scientists warn that excessive training can negatively impact health, increasing the risk of illness For example, according to previous studies by Nieman, intense and prolonged exercise in marathon runners increases the risk of infection. The negative effect occurs when performing high-intensity exercise for more than 90 minutes—such as long runs, difficult cycling, or swimming. This level of exertion creates physiological stress, weakening the immune system the specific duration and intensity of training depend on your physical fitness. However, it makes sense to prioritize maintaining fitness over extreme exercise. “Moderate exercise is the most reliable way to stay fit and simultaneously boost your immune system,” says Adam Jaitner.
When can physical activity harm the immune system?
