{"id":22055,"date":"2020-11-30T22:05:36","date_gmt":"2020-11-30T22:05:36","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=22055"},"modified":"2020-11-30T22:05:36","modified_gmt":"2020-11-30T22:05:36","slug":"does-exercise-boost-the-immune-system","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/does-exercise-boost-the-immune-system\/","title":{"rendered":"Does Exercise Actually Boost the Immune System?"},"content":{"rendered":"Jessica Nelson, RDN, CPT<\/a>, discusses the effects of exercise on the immune system<\/a>.<\/em>\r\n\r\nProtecting your immunity is as hot a topic as ever. It’s a given that making good lifestyle choices\u2014such as getting adequate sleep<\/a>, eating a balanced diet, lowering stress, and not smoking\u2014are all habits that support your well-being.\r\n\r\nBut what about physical activity? Does exercise boost immunity, or can it possibly do more harm than good? Let’s find out.\r\n

Does exercise boost the immune system?<\/h2>\r\nThe immune system is a complex system made up of cells, antibodies, proteins, and organs. They all work together to defend your body against sickness.\r\n\r\nAs mentioned earlier, there are many habits that can help boost your immunity. And when it comes to the link between exercise and immunity, there are a number of studies showing positive results.\r\n\r\nThrough research, we found that immune function is boosted after about 30 minutes<\/a> of exercise. Even better, this benefit may last up to several hours after physical activity is complete.\r\n\r\n\"Man\r\n

How does physical activity improve the immune system?<\/h2>\r\nThe immune system releases key defense cells into the blood in response to normal exercise-induced stressors. Luckily, the elevated number of cells circulating in the bloodstream during exercise can find and destroy invading pathogens.\r\n\r\nIn short, exercise allows a greater opportunity for your immune system to do its job than if you weren’t exercising at all.\r\n\r\nA 2010 study of over 1,000 adult participants investigating the effects of exercise on the immune system found similar results to the study above. They exercised moderately five days a week for 20 minutes over a 12-week time frame.\r\n\r\nImpressively, the final results showed a significant decrease<\/a> in frequency (40 to 45 percent) and severity of symptoms (30 to 40 percent) of upper respiratory tract infections.\r\n

How to Reach Your Exercise and Immunity Goals<\/h2>\r\nTo lower your risk of getting sick and promote overall health, aim to do moderate-intensity exercise most days of the week for at least 20 to 30 minutes<\/a>.\r\n\r\nExamples of such exercises include:\r\n