Does exercise boost immune system?
For many people, exercising is a way for them to get bigger, stronger and cultivate a better look. However, exercising does more than improving your aesthetic physique. In fact, your workouts bring a lot of benefits when it comes to your health.
As well as protecting your body against stress1, improving your heart health2, boosting mood3 and strengthening bones4, exercise is one of the best ways to boost your immune system and fight off infections.
But which type is most beneficial? And is there such a thing as harmful exercise?
Here at Instant Knockout, we’ve scoured the science and listened to the experts to look at the link between exercise and immunity.
What is the immune system?
Your immune system plays a key role in shielding you from harmful germs, cell changes and substances that could make you sick5. Without one, you’d have nothing to protect you from, defend against and remove disease-causing pathogens.
When your body senses foreign bodies (AKA antigens), the immune system kicks in and works to recognize the antigens and get rid of them. During this process, antibodies are created and stay in the body to defend against the same germ, in case it attacks again. The immune system can be activated by a lot of different things that the body doesn’t recognize as its own.
Can exercise boost immunity?
More research on the effect of exercise on immunity has come to light in recent years. Engaging in any sort of physical activity that raises your heart rate for at least 30 minutes can trigger the deployment of white blood cells. This is because your body senses exercise as a type of physiological stressor.
These white blood cells are the body’s immune cells that fight disease. Because they’re released during exercise6, they circulate at a higher rate than normal, making them more effective and meaning they can detect pathogens and destroy them in the process. This is one theory that exercise helps to boost the immune system, reducing infections and risk of disease.
Another notion is that exercise boosts blood flow so oxygen and nutrients can be carried around the body effectively. This improved circulation is vital to maximum physical performance as well as immunity.
Studies have shown that people who exercise frequently do tend to get sick less regularly, especially with upper respiratory tract infections7.
Is too much exercise harmful?
According to the science, yes. Overtraining can lower your immune system function, resulting in higher odds for infections.
Many physiological systems can be affected by overtraining8. Pushing too hard can lead to chronic fatigue, performance decline as well as mood disturbances, which can all lead to decreased immune function9.
Experts suggest that regular bouts of short-lasting (i.e. up to 45 minutes) moderate-intensity exercise is beneficial for immunity, particularly in older adults and people with chronic diseases10. However, research has evidenced that more than 90 minutes of high-intensity endurance exercise can make athletes prone to illness for up to 72 hours post exercise session11.
While the science exists, much of it is still new and so more research is needed to finalize the link between overtraining and lowered immune health12.
What exercise is best for boosted immunity?
At least 30 minutes of physical activity, three days a week can promote immune wellbeing and boost metabolic health13. This can include moderate exercise like walking, biking, yoga, swimming, or other low impact workouts.
Your exercise choice could be as simple as going up and down the stairs, gardening, or skipping . The best thing you can do is listen to your body – you should feel tired more towards the end of each exertion period, not all the way through the whole workout.
Short lasting high intensity or moderate intensity exercise is thought to keep your immune system at its peak14. You could try strength training but don’t go too hard, for too long a period of time, as this may cause a temporary weakening of the immune system.
5 Tips to Strengthen your Immunity Naturally
It’s not just exercise that can affect your body’s natural defenses. Switching up your diet and lifestyle can also help you fight harmful antigens or disease-causing pathogens.
Here are a few more tips to help you strengthen your immune system naturally.
- Get adequate sleep
Getting enough sleep is the best thing you can do for your immune health. It’s reported that more than one-third of people in the US don’t get enough sleep15 – that’s the standard seven hours a night for improved wellbeing.
When it comes to immunity, sleep and the immune system have a two-way relationship2. That is, when you have an immune response, like that caused by a viral infection, your sleep can be compromised. Regular and adequate sleep bolsters the immune system, allowing for proper immune function. Sleep deprivation can disrupt how your immune system works which, in turn, can make you unwell. In one study involving over 100 healthy adults, people who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night16.
- Eat more whole plant foods
As we all know, a healthy diet is key to peak health and athletic performance. This means eating plenty of vegetables, whole grains, healthy fats and lean protein.
Whole plant foods like vegetables, fruits, seeds, nuts and legumes in particular can give you a helpful boost of antioxidants which work to decrease inflammation, target free radicals and protect you against harmful pathogens17.
The fiber in plant foods also keeps your gut microbiome healthy. A strong gut microbiome is thought to be key to peak immune health, helping to block harmful pathogens from entering your body via your digestive tract18.
Fruits and vegetables are also high in vitamins and minerals, including vitamin C. Vitamin C is essential for the growth and repair of all body tissues, contributing to the absorption of iron, the functioning of the immune system and wound healing19. There is also good evidence that taking vitamin C for a common cold or the flu can lower the risk of developing further complications like pneumonia20.
- Stay hydrated
Water is important for a variety of roles in your body, including supporting your immune system. The lymphatic system, which carries crucial infection-fighting immune cells around your body, is mainly made up of water.
Being dehydrated can hinder how the lymphatic system works, which may lead to an impaired immune system. It can also trigger headaches, reduce mood and hinder your heart and kidney function which can all decrease your defenses to illness21.
Drink enough fluids daily, to reduce your chance of dehydration and keep your body’s processes running smoothly.
The bottom line
It’s clear to see that exercise has a positive impact on your immune system – but too much of it could be detrimental.
At least 150 minutes of exercise a week22, like moderate intensity aerobic exercise, is beneficial for immune function. In fact, moving more and sitting less is going to help bolster your immunity.
As well as regular exercise, you should also pay attention to getting adequate sleep and maintaining a healthy diet to give your body the strength it needs to fight off infections.
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