Regular exercise has many physical and mental benefits, including keeping us healthy. Recent studies have examined the correlation between physical activity and our immune system. While many theories still need additional research, there has been encouraging movement in understanding the relationship between the two.
How Exercise Benefits Our Immune System
Exercise improves circulation throughout the body. This improvement allows significant immune cells, like white blood cells, to move about more freely. When immune cells can travel to more areas, they can quickly identify and act upon invaders. Research has also found that this increased circulation of immune cells can last up to three hours after an exercise session, which makes consistent exercise key (Gunderson Health System1). Exercise also promotes adequate, restful sleep, which is a necessary component to keeping the immune system strong. Finally, it helps manage and prevent other diseases and conditions, such as heart disease and diabetes. These diseases and conditions wear on the immune system, making it challenging to fight illnesses and recover from injuries (Healthline2).
Don’t Overdo It
Avoid going overboard with your intensity, frequency, or duration of exercise. Adequate rest and recovery are still key components of proper physical activity. If you’re including bouts of vigorous exercise or training for an extended duration, practice good recovery habits. Overtraining with improper recovery and nutrient replenishment can result in decreased function of the white blood cells, suppressing the immune system (Gatorade Sports Science Institute3). The U.S. Department of Health and Human Services4 recommends accumulating at least 150 minutes of moderate-intensity aerobic exercise and at least 2 days of strength training exercises for all major muscle groups each week. If you’re a beginner or it has been a while since you’ve exercised consistently, start slowly and gradually build up to these guidelines.
Can I Exercise if I’m Sick?
You might wonder if it is safe to exercise when you’re sick. Your symptoms can help determine whether or not you should participate in exercise. Typically, if symptoms stay above your chest area, such as congestion, sore throat, or runny nose, it is still OK to exercise. Choose light to moderate-intensity activities and alter any time, duration, or frequency as necessary. If symptoms are in or below the chest, including fever, body aches, chest congestion, or other serious illnesses, it is best to hold off on exercising until you are better. Ultimately, you should listen to your body and give it the rest it needs. If you have concerns about whether or not you should participate in physical activity during your illness, contact your doctor and discuss a game plan.
Always consult with your physician before starting a new exercise program.
Continue Reading January 2025 Newsletter: Stress, Sleep, and Your Immune System