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Of course, you already know that physical activity is good for your health. Exercise keeps you fit, helps you maintain a healthy weight, improves your mood, and gives your energy levels a significant boost. But did you also know that an active lifestyle can do wonders for your immune system? Research shows that physical activity strengthens your immune system by reducing inflammation in your body.
A lack of physical activity can have serious consequences for your immune system. Researchers have found that a sedentary lifestyle promotes chronic inflammation, a process that not only lowers your natural defense but also increases the risk of serious diseases.
When you don’t move much, the body produces an excess of pro-inflammatory cytokines, molecules that trigger inflammation. This mechanism is useful during acute infections, but with chronic inactivity, the cytokines can continue circulating, causing a state of "low-grade inflammation." This form of inflammation is linked to diseases such as type 2 diabetes, cardiovascular diseases, and even certain types of cancer.
A study published in Nature Medicine shows that people who sit for more than 8 hours a day have a 60% increase in markers of inflammation compared to active individuals. Immunologist Dr. Jeffrey Woods from the University of Illinois says:
"Physical inactivity drives low-grade inflammation, which over time impairs the immune system’s ability to function efficiently, leaving the body vulnerable to infections and chronic diseases."
Regular physical activity has a profound effect on strengthening the immune system. Recent scientific studies show that exercise boosts the body’s defense mechanisms against diseases.
When you exercise, temporary inflammation occurs in your muscles, triggering a response from your immune system. This process activates specialized immune cells, T-cells, which reduce inflammation in your body.
"Regular physical activity is associated with lower levels of inflammation, and this reduction in inflammation improves overall immune function, helping the body resist infections and diseases more effectively." - Dr. Carl J. Lavie
Research from Harvard Medical School shows that T-cells activated by exercise not only suppress inflammation caused by physical activity but also target the low-grade inflammation that can undermine the immune system. This leads to a strengthened immune system not only in the short term but also in the long term.
"Regular moderate-intensity physical activity can reduce inflammation and boost immune function, which helps the body fend off infections and recover more efficiently." - Dr. Mark de Boer
T-cells can respond better to pathogens within 30 minutes of moderate physical activity, enhancing the body’s defense.
Moderate exercise can reduce the risk of respiratory infections by as much as 20-30%. A study published in the American Journal of Epidemiology showed that people who exercise moderately at least five days a week are significantly less likely to get respiratory infections compared to inactive people.
People who exercise regularly have up to 30% lower levels of C-reactive protein (CRP), a marker of inflammation, in their blood than inactive people.
Regular exercisers, such as runners or cyclists, show a better response to vaccines, indicating stronger immunity.
While regular exercise is generally good for your immune system, excessive exertion can have the opposite effect. This phenomenon is known as the Open Window Theory. After prolonged or intense physical activity, your body is temporarily more vulnerable to infections because the immune system is suppressed.
During prolonged exertion, the stress hormone cortisol is released. Cortisol normally helps regulate inflammation, but chronic elevation can weaken the immune system. Important immune cells, such as T-lymphocytes and neutrophils, become temporarily less active and less effective at fighting infections.
A study published in Exercise Immunology Review shows that immune function significantly decreases for 3 to 72 hours after extreme training. Athletes experience an increased risk of upper respiratory infections during this period. According to Dr. David Nieman, a leading researcher in the field of sports and immunity:
"Prolonged and intense exercise can suppress components of the immune system, creating a window of opportunity for pathogens to take hold."
Running a marathon doubles the risk of upper respiratory infections during the first week after the race.
Intense training lasting more than 90 minutes leads to a temporary decline in natural killer cell activity by 40-60%.
Athletes who train more than five days a week at high intensity are 2 to 6 times more likely to develop respiratory infections than moderately active people.
Exercise has an enormously positive effect on your immune system. By exercising regularly, you strengthen your immunity, reduce inflammation, and help your body fight pathogens more effectively. This results in stronger resistance and faster recovery from illness.
But, like with everything, it’s important to find the right balance. Too much exertion can actually have the opposite effect by temporarily weakening the immune system. Prolonged physical strain increases the risk of infections.
So, put on your sneakers and get moving, but don’t overdo it!
