Exercise increases circulation and helps regulate the immune system and hormones that influence the healing process. ~ Charles Emery

Unless you’ve been living on another planet or you’ve had your head buried in the sand, you can’t turn on the television, radio or simply have a conversation with co-workers without the subject of flu season coming up – whether it’s the regular flu or the H1N1 virus. Everyone’s talking about ways to protect themselves with anything from getting a vaccine or simply good old fashioned hand washing. But were you aware of the role that exercise plays in keeping your immune system healthy? Even more so than nutrition, exercise has the ability to protect and even enhance the immune response. There have been many studies conducted showing how a regular exercise program can pump up many defenses of the immune system, including the antibody response and the natural killer (T cell) response. Although this is a temporary boost in the production of the cells that attack bacteria, it is believed that maintaining a regular, consistent exercise or workout program can lead to substantial benefits in immune system health over the long-term.

The studies are referring to a moderate exercise program, not necessary intense cardiovascular training. Even relatively low levels of aerobic exercise can help protect your immune system. A beginner exercise program could be brisk walking for 20 to 30 minutes five days per week in order to improve immune response. The studies aren’t clear whether exercise boosts the immune system directly or works through a link with the brain and nervous system.

Some of these studies have shown that during workout routines exerting moderate exercise, immune cells circulate through the body faster and are better able to kill off bacteria and viruses. After exercise ends, the immune system generally returns to normal within a few hours, but consistent, regular exercise seems to make these changes a bit more long-lasting.

The key here is moderation as there has also been research that shows that more than 90 minutes of high-intensity endurance exercise can make athletes susceptible to illness for up to 72 hours after the exercise session. Intense exercise seems to cause a temporary decrease in immune system function. Research has found that during intense physical exertion, the body produces certain hormones that temporarily lower immunity.

If you are training for marathons or iron man events, for example, a key component of your training should be including enough rest and recovery time to allow your body’s immune system to recharge. If you are already ill, you should be careful about exerting yourself too intensely. Since your immune system has to fight hard to fight off your infection, adding stress could slow your recovery. However, don’t let that be an excuse if you simply have mild cold symptoms and no fever, as light or moderate exercise may help you feel better and actually boost your immune system. The best advice is to be wise and listen to your body; after all, who else knows your body better than you?

Our free exercise programs featured on this site are a great resource for your overall fitness. These fitness workouts are designed for you to be comfortable in your workout environment – whether they are done as a home workout or in a health club atmosphere. Daily exercise is as important to your physical fitness as eating a healthy diet. Check out ways you can incorporate a 30 minute workout plan by making your daily workout work for you – your immune system will thank you!

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