Maximizing your workouts for better health is as simple as understanding the connection between exercise and immunity. Stress management and a balanced diet are important for boosting your immune system, but exercise also plays a crucial role. Despite feeling exhausted, moving your body regularly can provide a powerful tool to fight off infections. However, it's important to note that not all exercises have the same effect on your immune system. That's why we've consulted with experts who have studied exercise's impact on the immune system, and we'd like to share their insights with you.

How Does Exercise Boost Your Immune System?

Exercise not only benefits your mental well-being, but also enhances your immune system, according to a scientific review published in the Journal of Sport and Health Science in 2019. The review found that physical activity, especially moderate to high intensity exercises lasting less than an hour, can increase immune response, reduce the risk of illness, and lower inflammation levels. Lead author of the study, David Nieman, DrPH, a professor in the biology department at Appalachian State University and director of the university's Human Performance Laboratory, explained that the number of immune cells in the body is limited and they tend to reside in lymphoid tissues and organs, such as the spleen, where they help fight against viruses, bacteria, and other microorganisms that cause disease.

Improved Immunity with Regularity

Exercise has a positive impact on your immune system, which is not only temporary, but also cumulative. The immediate response from your immune system during exercise can last for a few hours, but consistent and regular exercise can enhance your immune response over time. In fact, a study by Dr. Nieman and his team showed that engaging in aerobic exercise for five or more days a week can reduce the incidence of upper respiratory tract infections by over 40% in just 12 weeks. So, incorporating exercise into your daily routine can be an effective way to boost your immunity and maintain good overall health.

The same goes for your immune system. Regular exercise can provide a lasting impact on your overall health and well-being. The researchers in the British Journal of Sports Medicine found that consistent physical activity can not only lower the risk of infection, but also the severity of COVID-19 and the likelihood of hospitalization or death. Just like a consistently clean house, a consistently active lifestyle can lead to improved immune function and overall health. So, make exercise a part of your daily routine and see the positive effects it can have on your immune system and overall well-being.

"Exercise acts as a form of housekeeping for your immune system, enabling it to patrol your body and detect and combat bacteria and viruses," stated Dr. Nieman. It's not possible to only exercise occasionally and expect to have an immune system that's resilient to illnesses. By regularly engaging in physical activity, your immune system is better equipped to fend off germs that cause sickness.

This remains true even as you age. Regular exercise can help keep your immune system strong, no matter your age. So, it's never too late to start making exercise a part of your daily routine for a healthy immune system and overall well-being.

What's the Most Effective Type of Exercise for Improving Immunity?

However, it is important to note that not all forms of exercise are equal in their effects on the immune system. Aerobic exercise, such as walking, running, or cycling, has been the focus of the majority of studies examining the relationship between exercise and immunity, including those by Dr. Nieman. While more research is needed to determine the optimal type of exercise for boosting immunity, regularly engaging in moderate to vigorous aerobic activity has been shown to have a positive impact on the immune system.

-- Walking

If you're interested in boosting your immune system with exercise, it's important to maintain a moderate intensity. According to Dr. Nieman, walking at a pace of around 15 minutes per mile is a good goal to aim for. This pace will help recruit immune cells into circulation, which can improve your overall health. For other types of exercise, like running or cycling, aim to reach about 70% of your maximum heart rate. This level of intensity has been shown to be effective in increasing immunity. However, it's important to listen to your body and not push yourself too hard, especially if you're just starting to exercise or have any underlying health conditions.

-- HIIT Workouts

The science on the impact of high-intensity interval training (HIIT) on immunity is limited. Some studies have suggested that HIIT could improve immune function, while others have found no impact. A 2018 study published in the journal "Arthritis Research & Therapy," which focused on arthritis patients, found that HIIT could boost immunity. However, a 2014 study in the "Journal of Inflammation Research" found that HIIT workouts don't lower immunity.

In general, according to Dr. Neiman, interval workouts are likely to be safe for your immunity. "Our bodies are used to this back-and-forth nature, even for a few hours, as long as it's not unrelenting high-intensity exercise," said Dr. Neiman.

-- Strength Training

Additionally, if you're just starting a strength training program, it's best to start with lighter weights and focus on proper form to reduce the risk of injury. As your strength and endurance increase, you can gradually increase the weight and intensity of your workout. As with any type of exercise, it's important to listen to your body and take rest days as needed.

In general, the key to boosting your immune system through exercise is consistency and variety. A well-rounded exercise program that includes a mix of aerobic activity, strength training, and stretching can help improve your overall health and reduce your risk of illness. However, it's important to keep in mind that exercise alone is not a guarantee against illness, and it should be combined with a healthy diet, adequate sleep, and stress management techniques for the best results.

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