Exercise and the Immune System

Have you ever noticed how people who are physically active tend to suffer from less colds and viruses? Or perhaps you may know someone who exercises a lot and tends to pick up every cold going? So does exercise help boost the immune system, and is there such a thing as too much exercise?

Exercise has the capacity to enhance the immune system. In fact regular exercisers are 30% less likely to get ill then non-exercisers.

The intensity of exercise required to protect the immune system is relatively low. Twenty to thirty minutes of brisk walking on most days of the week is ideal for maintaining a healthy immune system.

So how does exercise support the immune system?

1. Increased blood flow from moderate exercise increases the circulation of antibodies and white blood cells that fight infection.
2. Exercise creates an increase in body temperature which can help the body to fight infections by inhibiting growth of bacteria.
3. Exercising is known to reduce stress which is thought to contribute to the onset of flu, colds and other illnesses.
4. Moderate exercise may also help cleanse the body of certain cancer causing cells and waste products as well as helping remove airborne bacteria and viruses. It's important to ensure you are breathing through the nose whilst exercising. See Running and Breathing

How much exercise is too much?

During intense exercise, the stress hormones released in the body will actually cause a temporary reduction in immune system function.

For a healthy individual, this isn't a problem, and over time will help to create a stronger immune system. For anyone with chronic inflammatory health conditions such as osteoarthritis, cardiac disease and asthma, sticking to low intensity exercise is recommended. Certainly avoid any exercise that results in muscle soreness after exercise.