Maintaining a healthy immune system is essential for preventing illness and supporting overall health. While factors like nutrition and sleep are primarily known for their immune-boosting benefits, exercise can also play a significant role in supporting immune function. Learn more below about the science behind exercise and immune system function, along with ways to ensure you keep exercise a key component in your routine throughout the colder months.
The immune system is a vastly complex component of the body with numerous functions that occur at the cellular level to provide protection from external threats. Depending on the threat, an immune response can range from attacking specific pathogens, attacking infected cells, releasing signaling molecules from infected cells, and various other inflammatory responses to initiate healing. The immune system can function optimally or sub-optimally based on some factors we can control and others we cannot, like genetics. Healthy lifestyle behaviors like eating nutritious foods, getting high quality sleep, and supplementing the diet with immune-boosting vitamins can all help create an environment in the body where the immune system can function at its best. Numerous studies have also shown that consistent exercise can enhance immunity by improving immune cell function, reducing inflammation, and promoting stress relief. This is due to the body’s reaction to the stimulus of exercise at the microscopic level, and the benefits exercise has for maintaining general wellness.
How Does Exercise Supports Immune Function?
An immune response typically produces a cascade of cellular activity to drive immune cells to an area of infection or an invading pathogen. During exercise, immune cells like neutrophils and lymphocytes circulate more rapidly, allowing the body to detect and respond to these pathogens more efficiently. Moderate exercise can mobilize these cells, creating a temporary “boost” to immunity. This process also helps immune cells address areas of infection or inflammation faster than they otherwise would.
Inflammation in the body for long periods of time caused by stress, poor nutrition, and possible food sensitivities can lead to an overworked and weakened immune system. A weakened immune system due to chronic inflammation can make the body more susceptible to illness. Exercise acts as a natural anti-inflammatory by promoting the release of anti-inflammatory cytokines. It also helps improve blood circulation and reduces visceral fat that can drive up inflammation. When inflammation is reduced, the immune system can respond in an appropriate way to pathogenic threats and better protect the body.
Speaking of stress, exercise helps promote the release of stress-relieving hormones. Exercise can decrease levels of cortisol, a hormone that can suppress the immune system when elevated for long period of time. Physical activity triggers the release of endorphins and other mood-enhancing neurotransmitters, which can help manage stress levels and improve mood. Since chronic stress is known to impair immune function, exercise can indirectly support immunity by alleviating mental and emotional strain.
Finally, exercise positively influences gut bacteria, which are closely tied to immune health. A diverse microbiome can enhance the body’s ability to defend against pathogens. Physical activity also stimulates gut motility, which can help balance the gut microbiota and, in turn, support immune function.
How Much Exercise is Needed to Keep the Immune System Healthy?
With all of the messaging around exercise and health, it’s easy to assume a heightened amount of exercise would lead to an even stronger immune system. However, that is not the case. The key to exercise and immunity is balance. While regular moderate exercise is beneficial, overexertion can actually weaken immunity. Intense physical activity can lead to a temporary suppression of immune function and increased susceptibility to infections, especially in those who are unaccustomed to heavy exercise.
For most people, a balanced exercise routine looks like ~150 minutes of moderate aerobic exercise per week, such as brisk walking, swimming, or cycling. In addition, 2-3 times a week of strength training with proper form, focusing on major muscle groups to promote muscle health and metabolism. Flexibility and balance exercises like yoga can help reduce stress and improve mobility which supports a holistic approach to immune health.
While exercise is a powerful tool, pairing it with other healthy habits can further bolster immunity. Eating a balanced diet rich in fruits, vegetables, and lean protein can supply your immune system with vitamins and minerals. Sleeping 7–9 hours per night can also help the immune system to function optimally. Finally, avoid excessive alcohol, smoking, and processed foods as they are linked to a weakened immune system.
How to Keep an Exercise Routine in the Winter Season
It’s typical to see a ramp-up of illness around the winter months, as most time is spent inside in proximity to others. Also, with the influx of flu season and other recent endemics like RSV, it’s more important than ever to keep immunity strong around the fall and winter months. Along with preventative measures like vaccinations, supplements, and hand washing, supporting the body with movement can also help bolster the immune system. However, exercising when it is cold out is less than ideal for many, which can disrupt routines built over the warmer spring and summer months.
As simple as it sounds, investing in the right gear can be a first step into reestablishing workout routines when temperatures drop. Thermal workout gear can keep you warm, but not too hot, especially breathable items that can regulate body temperature. Layers are key—start with a moisture-wicking base, add an insulating layer, and top with a wind or waterproof jacket if exercising outdoors. Keeping warm will help make getting outside less daunting and more enjoyable.
When exercising outside seems impossible, try setting up a small corner in your home with the essentials, like a yoga mat, resistance bands, and dumbbells. Look for online workout videos or virtual community fitness classes to stay motivated or use workout apps that can guide you through at-home routines. This gives you an option when it’s too cold or dangerous to exercise outside.
Finally, the wintertime can be a great time to set new goals to keep motivation high. Focus on activities that you can measure results over time, like progressive strength training, flexibility, or core stability. Set a goal that’s suited to an indoor environment, like improving your flexibility with yoga or increasing your upper-body strength with at-home equipment. Having a seasonal goal adds variety and keeps you engaged until Spring. As always, joining a gym with a strong community can help you maintain comradery and accountability.
On the off-chance you do get stick, a common concern is whether working out is still a good idea. If you feel mildly unwell (such as with a slight head cold), light exercise like walking or gentle stretching is considered safe. However, if symptoms are more intense like fever, muscle aches, fatigue, or stomach issues, rest is the best option to allow the immune system to focus on recovery.
Exercise can play a pivotal role in supporting a healthy immune system. By incorporating regular, moderate physical activity, you can not only bolster your immunity but also enhance your overall physical and mental well-being in the winter months. A balanced approach with exercise, diet, and lifestyle adjustments can lead to a more resilient and responsive immune system, helping you avoid seasonal illnesses.
Curious about how to establish goals throughout the year to improve your body composition and overall health? Schedule a time to speak with our experts in Nutrition Coaching and body composition analysis today!
