But exercise also boosts your immune system, supporting your overall health. Of course, lacing your sneakers for a run can sometimes feel like the last thing you want to do. But the simple act of moving your body more can provide a powerful tool for fighting infection. The catch? Not all exercise is entirely helpful to your immune system.

To explain the connection between exercise and immunity, Health spoke with experts who have studied exercise's effect on the immune system. Here's how to make the most of your workouts for your overall health. In addition to improving your mental health, a scientific review in the Journal of Sport and Health Science found that exercise can improve your immune response, lower illness risk, and reduce inflammation.

The study looked at "acute exercise," meaning moderate to vigorous intensity lasting less than an hour.

The study mainly examined walking, which could also mean an elliptical workout, a spin class, or even a run. Study author David Nieman , DrPH , a professor in the department of biology at Appalachian State University and director of the university's Human Performance Laboratory, told Health that typically, people only have a small number of immune cells circulating the body.

Those cells prefer to hang out in lymphoid tissues and organs like the spleen, where your body kills viruses, bacteria, and other microorganisms that cause disease. Because exercise increases blood and lymph flow as your muscles contract, it also increases the circulation of immune cells, making them roam the body at a higher rate and higher numbers, said Dr.

Specifically, exercise helps to recruit highly specialized immune cells—such as natural killer cells and T cells—find pathogens like viruses and wipe them out. In Dr. Nieman's review, participants who took a minute brisk walk experienced this uptick of immune cells floating around the body for up to three hours after the walk.

While you get an immediate response from your immune system when you exercise, that will eventually go away—unless, that is, you keep working out consistently. Another study by Dr. In , research published in the British Journal of Sports Medicine looked at 16 studies of people who stayed physically active during the pandemic.

The researchers found that exercising was associated with a lower risk of infection and a lower likelihood of severe COVID Think of the lasting immune effect of exercise like this, explained Dr.

Nieman: Say you have a housekeeper come over to clean your home for 45 minutes most days of the week. The house will look a lot better on that first day than if someone never came.

But the more frequently the housekeeper returns, the better and cleaner the house will look. Come back for more movement regularly, and your immune system is better prepared to wipe out sickness-causing germs.

This holds up, even as you get older. Another benefit of exercise is that it decreases inflammation in the body—which, in turn, can also improve immunity. Some research noted that exercise can enhance immune function and reduce inflammation.

According to Dr. Nieman, decreased inflammation goes hand-in-hand with immunity. Nieman, which makes it harder to fight infection. To cut down on inflammation, kick up your activity level.

There's limited research on the best type of exercise to boost immunity. Most studies, including Dr. Nieman's, looked at aerobic activity —think walking, running, or cycling.

To gain the benefits, it's best to push the pace a bit when walking. Neiman of the average pace that led to promising results in his studies. There's less science on high-intensity interval training workouts or HIIT, a popular type of exercise and whether they help your immunity.

Another study in the Journal of Inflammation Research found that HIIT workouts don't lower immunity. In general, said Dr.

Neiman, interval workouts are likely OK. gov website. Share sensitive information only on official, secure websites. Battling another cough or cold? Feeling tired all the time? You may feel better if you take a daily walk or follow a simple exercise routine a few times a week.

Exercise helps decrease your chances of developing heart disease. It also keeps your bones healthy and strong. We do not know exactly if or how exercise increases your immunity to certain illnesses.

There are several theories. However, none of these theories have been proven. Some of these theories are:. Exercise is good for you, but, you should not overdo it. People who already exercise should not exercise more just to increase their immunity.

Heavy, long-term exercise such as marathon running and intense gym training could actually cause harm. Studies have shown that people who follow a moderately energetic lifestyle, benefit most from starting and sticking to an exercise program.

A moderate program can consist of:. Exercise makes you feel healthier and more energetic. It can help you feel better about yourself. So go ahead, take that aerobics class or go for that walk. Do you know that lymphatic and respiratory systems are crucial for your immune system? The rhythmic movements of Pilates stimulate blood flow and lymph flow which is necessary for a healthy immune system.

The classic Superman exercise strengthens your lower and upper back. Try to hold the pose for 1 to 2 minutes for the maximum benefit. Do add this one also in your daily workout regime so you can improve your immune response, lower the risk of illness, and can reduce inflammation.

Make sure you do at least one of these exercises to stay healthy! Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information.

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Following the physical activity recommendations for your age provides immediate and long—term benefits. For example, being physically active helps protect you from the flu.

Emerging research also suggests that physical activity may potentially benefit immunity. Excess weight can affect how your body functions.

Obesity, defined as a body mass index BMI of 30 or more in adults, is linked to impaired immune functions. Safe ways to help maintain a healthy weight include reducing stress, eating healthy foods, getting enough sleep, and engaging in regular physical activity. Scientific evidence is building that sleep loss 13 can negatively affect different parts of the immune system.

This can lead to the development of a wide variety of disorders. See the recommended hours of sleep per day for your age. Smoking can make the body less successful at fighting disease.

Smoking increases the risk for immune system problems, including rheumatoid arthritis. Over time, excessive alcohol use can weaken the immune system.

Taking care of yourself will help your immune system take care of you. Diet and immune function. Accessed May 13, Western diet and the immune system: an inflammatory connection. Physical Activity Guidelines for Americans , 2nd edition [PDF Washington, DC: US Department of Health and Human Services; J Sport Health Sci.

Exercise, immunity, and illness. In: Zoladz JA, ed. Muscle and Exercise Physiology. Academic Press. T lymphopaenia in relation to body mass index and TNF—alpha in human obesity: adequate weight reduction can be corrective.

Clin Endocrinol Oxf. Changes in nutritional status impact immune cell metabolism and function. Front Immunol. Why is this significant? While this temporary temperature rise is not as significant as the increase you experience with a fever, it still may be beneficial to your immune system. Regular physical activity can contribute to better overall sleep quantity and quality 6.

This is great news since sleep loss can negatively affect certain parts of the immune system 7. Some research points to a higher risk of infection and development of cardiovascular and metabolic disorders due to a reduction in antibodies and the production of inflammatory cytokines in people with a modest amount of sleep loss 8.

Exercises can reduce cardiovascular risk factors, prevent or delay development of type 2 diabetes , increase HDL good cholesterol, and lower resting heart rate 9 , 10 , 11 , Having one or more of these conditions may make it more difficult for your immune system to ward off infections and viral illnesses such as COVID More specifically, moderate-intensity exercise can slow down the release of stress hormones while positively influencing the neurotransmitters in the brain that affect mood and behavior 14 , 15 , Furthermore, regular exercise may offer a protective benefit against stress — meaning that exercise helps you proactively handle stressors with more resilience and a better mood 17 , According to some research, stress and depression can have a dramatic impact on the regular function of the immune system, leading to a low chronic inflammation status that favors infections, diseases, and other illnesses Inflammation is a normal immune system response that your body uses to address pathogens or toxins.

Research has shown that exercise can reduce inflammation and keep that immune response in check — but exercise intensity matters Studies suggest that moderate-intensity exercise reduces inflammation, while prolonged bouts of high intensity exercise can actually increase inflammation The takeaway?

Regular exercise can result in better sleep, improved moods, lower stress levels, and increased circulation of immune cells in your body — all factors that contribute to a healthy immune system.

We hear about the importance of a strong immune system all the time, especially when it comes to preventing viruses, infections, and other diseases.

For starters, your immune system is made up of cells, organs, tissues, and even reflexes such as your cough reflex.

Its main job is to repel or limit infections and other diseases. When your body detects an antigen — something harmful or foreign, such as a virus, a toxin, or bacteria — your immune system kicks into gear to protect you by attacking it.

This is called an immune response During this response, your body makes antibodies, which can help defend you against this antigen in the future. This protection your body is building is called immunity.

There are two parts to the immune system: the innate immune system and the acquired, or adaptive, immune system. The innate system consists of protection offered by mucous membranes and your skin and protection offered by immune system cells and proteins.

It responds the same way to all germs Acquired immunity can take over if the innate system does not destroy the germs. The acquired immune system can remember germs, so it can specifically target the type of germ causing an infection and, hopefully, keep you from becoming ill.

The immune system is made up of cells, tissues, and organs that repel or limit infections and other diseases. But if you have a fever or chills, body aches, a cough, or nausea, you could be dealing with a more serious condition, such as influenza or COVID 25 , 26 , You should listen to your body and take note of your symptoms before exercising when sick.

If your symptoms are above the neck, you may be OK to work out. Resistance Band Exercises: One of the best exercises to increase immunity without a massive investment in training equipment while staying at home is to train with looped resistance bands.

Also known as strength training exercises, resistance band exercises improve heart health and increase stability. Their use in varied exercises helps tone the whole body while building muscle strength. Bicycling: Cycling is an immune system-boosting exercise that can reverse the side effects of aging and age-related diseases while rejuvenating the immune system by improving T-cell production.

But you must wear proper safety gear to step out for bicycling. Try to cycle for an hour every day in the morning before having breakfast or at least two hours after having your lunch in the evening.

It is not advisable to go cycling on a full stomach. Yoga: With its origin in India, Yoga as an exercise to boost immunity has gained massive popularity across the globe in the past decade.

Some yoga exercises to boost immunity are the Shalabasana or the Locust Pose, Anjaneyasana or Low lunge pose, Bakasana or Crow Pose, Tadasana or Mountain Pose, and Krupa Chaturanga Dandasana or the Four-Limbed Staff Pose supported on the Elbows.

These exercises are suitable to be practised during the COVID times as you can do it inside your home and alone without much guidance. You can master these postures very quickly with little visual guidance from videos readily available on the internet. Wear comfortable and breathable cotton clothes and use a soft but firm yoga mat while performing Yoga.

Breathing exercises: Recommended by specialists for stress relief and psychological health, breathing exercises are also known to boost the immune system.

They reduce muscular tension and improve lung health as well. The simplest breathing exercise practised globally is to start with inhaling slowly and deeply through the nose while counting till four mentally. Now hold your breath and count till four again.

Exhale slowly through your mouth while counting till four again. Hold your breath and count till four. Repeat these four steps for four sets. Remember to never sit for breathing exercises right after a meal.

Rebounding exercises: To perform rebounding exercises, you will need a mini fitness trampoline. This fun exercise routine is one of the best workout routines to detox the body and drain our lymphatic system.

Rebounding also aids in getting the heart rate up, especially as the temperature outside starts to slide down. These exercises will boost your immune system and pave the way for a healthy lifestyle in the long run.

Must Read: Skin Care Tips During Covid Pandemic! It is not advisable to hit the gym during the COVID pandemic as it leads to gathering and meeting with numerous people against the global pandemic advisory of social distancing.

However, bicycling on an empty road during early hours can be an option.

Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system.

A reduction in immune response to infections has been demonstrated by older people's response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, the vaccine is less effective compared to healthy children over age 2.

But despite the reduction in efficacy, vaccinations for influenza and S. pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination.

There appears to be a connection between nutrition and immunity in the elderly. A form of malnutrition that is surprisingly common even in affluent countries is known as "micronutrient malnutrition. Older people tend to eat less and often have less variety in their diets. One important question is whether dietary supplements may help older people maintain a healthier immune system.

Older people should discuss this question with their doctor. Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases.

For example, researchers don't know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function. There are still relatively few studies of the effects of nutrition on the immune system of humans.

There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube.

However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed. So, what can you do?

If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system.

Taking megadoses of a single vitamin does not. More is not necessarily better. Walk into a store, and you will find bottles of pills and herbal preparations that claim to "support immunity" or otherwise boost the health of your immune system.

Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease.

Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter. Scientists don't know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity.

Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists are actively studying the relationship between stress and immune function.

For one thing, stress is difficult to define. What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person's subjective impression of the amount of stress is accurate.

The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors. Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one's work.

Some scientists are investigating whether ongoing stress takes a toll on the immune system. But it is hard to perform what scientists call "controlled experiments" in human beings. In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical.

In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken.

Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress. Almost every mother has said it: "Wear a jacket or you'll catch a cold!

Probably not, exposure to moderate cold temperatures doesn't increase your susceptibility to infection. There are two reasons why winter is "cold and flu season. Also the influenza virus stays airborne longer when air is cold and less humid.

But researchers remain interested in this question in different populations. Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection. But what about humans? Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures.

They've studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there's no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system. Should you bundle up when it's cold outside?

Physical Activity Guidelines for Americans , 2nd edition [PDF Washington, DC: US Department of Health and Human Services; J Sport Health Sci. Exercise, immunity, and illness. In: Zoladz JA, ed. Muscle and Exercise Physiology. Academic Press. T lymphopaenia in relation to body mass index and TNF—alpha in human obesity: adequate weight reduction can be corrective.

Clin Endocrinol Oxf. Changes in nutritional status impact immune cell metabolism and function. Front Immunol. Increased risk of influenza among vaccinated adults who are obese. Int J Obes Lond. Obesity as a predictor of poor antibody response to hepatitis B plasma vaccine. Hepatitis B vaccine immunoresponsiveness in adolescents: a revaccination proposal after primary vaccination.

Comparison of a triple antigen and a single antigen recombinant vaccine for adult hepatitis B vaccination. J Med Virol. Reduced tetanus antibody titers in overweight children. Swindt, Christina [corrected to Schwindt, Christina]].

Sleep and health: Everywhere and in both directions. Arch Intern Med. Skip directly to site content Skip directly to search. Español Other Languages.

Six Tips to Enhance Immunity Español Spanish. Minus Related Pages. Food Assistance. Reduced Risk of Death. Some yoga exercises to boost immunity are the Shalabasana or the Locust Pose, Anjaneyasana or Low lunge pose, Bakasana or Crow Pose, Tadasana or Mountain Pose, and Krupa Chaturanga Dandasana or the Four-Limbed Staff Pose supported on the Elbows.

These exercises are suitable to be practised during the COVID times as you can do it inside your home and alone without much guidance.

You can master these postures very quickly with little visual guidance from videos readily available on the internet. Wear comfortable and breathable cotton clothes and use a soft but firm yoga mat while performing Yoga.

Breathing exercises: Recommended by specialists for stress relief and psychological health, breathing exercises are also known to boost the immune system.

They reduce muscular tension and improve lung health as well. The simplest breathing exercise practised globally is to start with inhaling slowly and deeply through the nose while counting till four mentally. Now hold your breath and count till four again.

Exhale slowly through your mouth while counting till four again. Hold your breath and count till four. Repeat these four steps for four sets. Remember to never sit for breathing exercises right after a meal. Rebounding exercises: To perform rebounding exercises, you will need a mini fitness trampoline.

This fun exercise routine is one of the best workout routines to detox the body and drain our lymphatic system. Rebounding also aids in getting the heart rate up, especially as the temperature outside starts to slide down.

These exercises will boost your immune system and pave the way for a healthy lifestyle in the long run. Must Read: Skin Care Tips During Covid Pandemic! It is not advisable to hit the gym during the COVID pandemic as it leads to gathering and meeting with numerous people against the global pandemic advisory of social distancing.

However, bicycling on an empty road during early hours can be an option. The best way to effectively exercise during these times is to indulge in indoor activities as listed above. If you feel unmotivated in quarantine during the lockdown, you may play workout videos on television or laptop and get some virtual company to keep yourself engaged.

Must Read: Can Covid Cause Hair Loss? While people are looking at different ways to boost their immunity during these times, regular exercise can be beneficial to achieve that goal. Exercises make you more energetic and help to negate negative thoughts and aid your mental wellbeing.

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