Training and immune system

Training and your immune system interact in complex ways, with the intensity and duration of exercise playing key roles.

1. Moderate Exercise Benefits:

   • Engaging in brisk walking for about 60 minutes daily can enhance T cell function, natural killer cell activity, and macrophage function, boosting your immune system's ability to combat colds and flu 1.

2. Intensity and Duration:

   • Exercise sessions of 60 minutes or less at a moderate to high intensity can boost the innate immune system by promoting the circulation of immune cells and chemicals. This effect can last for up to 24 hours post-exercise 2.
   • Very intense, short bouts (e.g., 12 minutes of high-intensity training) can also enhance immune function but should be balanced with longer, less intense workouts across the week 3.
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       Exercise and Immunity

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       Exercise and Immunity

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       Immune System Boost

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       Exercise and Immunity

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       Training While Sick

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3. Extreme Exercise Risks:

   • Prolonged intense exercise, like marathon running, can severely compromise the immune system, reducing T cell and natural killer cell activity and increasing stress hormones and inflammatory molecules 1.
   • Overexertion and insufficient recovery, particularly with additional stress factors like sleep deprivation, can lead to increased susceptibility to illnesses 4.

4. Post-Exercise Modifications:

   • If starting to feel sick, reducing workout intensity and duration can help avoid worsening symptoms. For instance, reducing the number of sets or eliminating sets to failure in weight training, and decreasing overall workout length can be beneficial 5.

By understanding these factors, you can optimize your exercise routine to support rather than compromise your immune health.