People who are physically active have a 25% lower chance of death than those who aren’t. We know exercise improves heart health and boosts metabolism. But it may also reduce the risk of other diseases, including infections. In this post, we’ll explain how exercise strengthens immunity and share simple workouts to help you stay healthy.
How Exercise Boosts Immunity
Stimulation of Immune Cells
Remember your white blood cells? They are your body’s defense system, destroying bacteria, viruses, and other invaders to prevent infections. A special type, natural killer (NK) cells, also eliminates early-stage cancer cells. Exercise increases the release of these NK cells into the bloodstream, enhancing their ability to patrol and protect your body.
Reduction of Stress
Exercise reduces stress in two key ways: lowering stress hormone production and releasing feel-good hormones. High cortisol levels weaken immunity, but exercise helps suppress excess cortisol while triggering endorphin release. These endorphins make you feel happy, confident, and relaxed—shielding your immune system from the damaging effects of stress.
Improved Sleep Quality
Deep sleep is when your body releases cytokines, immune chemicals essential for fighting infections. Exercise promotes deeper, more restful sleep, ensuring your immune system stays active and responsive.
Momentary Rise in Body Temperature
Ever noticed that fever often accompanies infections? That’s because a temperature rise helps eliminate foreign germs. Exercise briefly raises body temperature, mimicking this natural defense. When done regularly, it may play a role in clearing out pathogens before they cause harm.
Best Exercises to Strengthen Immunity
Since any moderate-to-vigorous physical activity performed for 150 minutes a week lowers death risk by 25%, the best immunity-boosting exercises are the simplest and most accessible. To maximize benefits, combine cardio, strength training, and stretching. Here are effective exercises from each category:
Walking or Jogging
- Gets natural killer cells moving in circulation.
- Suitable for all ages. If walking, aim for a brisk pace or at least 8,000 steps a week. You can track your steps with an app like Google Fit.
- In hot weather, jog early in the morning or in the evening to stay cool.
Skipping Rope
- A fun, high-intensity cardio workout that boosts heart and lung function.
- Vary pace, intensity, and duration to suit your fitness level.
- Elderly individuals should be cautious to avoid falls.
Strength Training
- WHO recommends strength training at least twice a week.
- Builds muscle and reduces inflammation.
- No gym? No problem! Push-ups, lunges, and squats can be done at home with no equipment.
Yoga and Stretching
- Improves flexibility and lowers stress—a key factor in immune health.
- Pilates and yoga are excellent options, especially for older adults.
Dancing
- A fantastic cardio workout that also lifts your mood.
- Have fun while strengthening your heart and immune system!
Conclusion
Regular exercise strengthens the immune system by activating immune cells, lowering stress, improving sleep, and mimicking fever’s germ-fighting effect. A mix of cardio, strength training, and stretching is ideal for overall health. Find an activity you enjoy, stay consistent, and let movement be your medicine!
Read about the best exercises for heart health here!
