Does exercise improve immune response?
Written by
Tran Quang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Consistent physical activity significantly increases immunity. Movement improves your circulation so the immune cells can patrol your body more efficiently. This enhanced circulation plays a key role in identifying and destroying pathogens quickly. Exercise also helps lower the markers of chronic inflammation. I have noticed that when clients are consistently active, they tend to experience fewer illnesses.
For superior immune benefits, moderate daily exercise is ideal. Brisk walking significantly raises natural killer cell activity. A daily thirty-minute moderate pace can make a significant difference. You avoid the immune suppression associated with vigorous exercise at this level of effort. It is all about finding balance for long-lasting protection, and activity level is very individualized.
Various forms of exercise provide complementary immune benefits. Aerobic activities, such as cycling, enhance the travel time of immune cells throughout tissues. Resistance training decreases inflammatory cytokines to build resiliency. Flexibility training reduces stress hormones, which can help enhance immunity. Engaging in all three forms of exercise on a weekly basis will provide you with optimal protective advantages.
Exercising outdoors provides additional immunity advantages. Exposure to sunlight while exercising can increase vitamin D levels, a vitamin that significantly impacts the function of immune cells. Exposure to naturally occurring sunlight reduces stress hormones, which, in conjunction with the effects of exercise, have a powerful immune-enhancing effect.
Cardio Days
- 30 minute brisk walk or cycle
- Maintain conversation pace
- Include hills for variation
Strength Days
- 20 minute full-body resistance
- Focus on major muscle groups
- Use bodyweight or light weights
Recovery Days
- 15 minute stretching routine
- Focus on breath and mobility
- Include balance exercises
For the benefits of your immune response, consistency is more important than intensity. Moderate and frequent activity will be more beneficial than infrequent, intense activity. Therefore, you should track your movement minutes, rather than your distance or speed. This way, your immune response may also not be suppressed due to a pattern of overtraining.
Commence today with a daily walking program of ten minutes. Add in two days of strength training next week. Progressively strive to attain your target for the week. Your immune system will respond affirmatively to consistent movement. Your health will thank you for engaging in enjoyable activities regularly.
Read the full article: 10 Proven Ways to Boost Immune Naturally
