How to Improve Your Immune System with Exercise

Build up your immune system the natural way.

how to improve your immune system with exercise

When we’re hit with the cold, the flu, or a life-changing illness, we’re reminded pretty quickly just how important the immune system is to our overall wellness. Unfortunately, there’s no single magic pill that will transform your immune system into a superhero. You can learn how to improve your immune system with exercise though!

Simple lifestyle changes—like eating clean foods—can deliver a natural boost to your immune system. That way, you may be less likely to get bogged down with the sniffles or another illness. Regular exercise is one of those lifestyle tweaks that can improve your immune system.

Here’s how it works. We’ve also included links to exercise routines to help you get started!

How to Improve Your Immune System with Exercise

1. Exercise gets the immune system in gear.

14-Day Get In Shape Program for Beginners

Physical activity is about more than moving your muscles. The increased blood flow may help flush bacteria out of the lungs and airways, so you are less likely to catch a cold or other upper respiratory illnesses. Try the 14-Day Get In Shape Program for Beginners.

2. Exercise lowers stress hormone levels.

6 steps to become a regular runner

Chronic stress has been linked to a host of conditions, including inflammation, nausea, diarrhea, and constipation. When you break a sweat by working out, you’re helping the body naturally lower levels of stress-related hormones like cortisol and adrenaline. Lower your stress by hitting the road—learn 6 Steps to Become a Regular Runner.

3. Exercise helps you sleep better.

workout for better sleep

Sleep plays a huge—and, too often, overlooked—role in wellness! If you’re short on shut-eye, you could be reducing the level of disease-fighting T-cells within your body. When you sleep better, you’re less prone to coming down with the cold, flu, and other illnesses.

Research shows that regular exercise can lessen the time it takes to fall asleep. Plus, it significantly improves sleep in those struggling with chronic insomnia. This 6-Minute Workout for Better Sleep is a good way to ease into your zzz’s.

4. Exercise may help purge ineffective T-cells.

indoor fat burning workout

A type of white blood cell, the T-cell is an essential component of the immune system. One study of cancer survivors found that those who worked out through cardio, strength training, and flexibility exercises had lower levels of a type of non-efficient T-cell and higher levels of a type that fights disease more effectively.

Help improve your immune system with routines like this Indoor Fat-Burning Workout.

What happens when you get too much of a good thing?

Some research suggests that heavy, acute exercise may temporarily lower immune response. It’s believed that heavy exercise increases stress, which, in turn, has a negative impact on the immune system. Experts say these types of exercise include endurance races and marathons, which can weaken the immune system for up to 72 hours after working out.

Get back to basics with our Skinny Ms. 3-Step Weight Loss Program. It offers no-nonsense advice on how to prepare clean-eating meals. You’ll also learn how to identify the right kind of fitness to reach and maintain your ideal weight.

“What’s for dinner?” Find answers by liking our Facebook page and following us on Pinterest for yummy recipes, clean-eating tips, and healthy lifestyle resources.

Eureka Alert
Harvard Health
Los Angeles Times

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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