Exercise can help your immune system fight off infections

• Regular exercise can boost your immune system and help fight off infections. 
• Exercise allows immune cells to perform effectively — it increases blood flow, reduces stress and inflammation, and can strengthen antibodies.
• Here’s how you can exercise safely to boost immunity during the coronavirus pandemic. 

Exercise has many proven health benefits, from reducing the risk of cardiovascular disease to improving your mood — and even a stronger immune system.

There are many theories as to how exercise boosts the immune system, and it’s likely that this happens in a few different ways. Here’s what you need to know, and how you can exercise safely during the coronavirus pandemic. 

Exercise boosts immunity and can help fight off infections 

Exercise benefits your immune system in many ways. It can increase blood flow, help clear bacteria out of your airways, cause a brief elevation in body temperature that may be protective, strengthen antibodies to help fight infection, and reduce stress hormones.

Exercise also causes immune cells to be more effective.

Regular exercise reduces inflammation, allowing the immune system to perform better. While acute inflammation in response to an injury is part of a healthy immune system, chronic inflammation can slow down the immune system. 

A 2019 scientific review found that moderate-intensity exercise is linked to lower rates of upper respiratory tract infections, which includes viruses like the flu and the common cold. For example, a 2018 study of 1413 people in China found that those who reported exercising at least three times a week reduced their likelihood of getting a cold by 26%.  

Another 2018 study of 390 people found that those who were trained with an eight-week regimen of moderate exercise reduced their risk of acute respiratory illness by 14%, and their number of sick days by 23%, compared with people who did not receive the exercise training. 

How to exercise safely during the coronavirus pandemic

According to guidelines from the Centers for Disease Control and Prevention (CDC), healthy adults should aim to get at least 150 minutes of moderate exercise each week — which can include activities like walking, yoga, or gardening. 

But even small amounts of exercise can help strengthen your immune system. As little as an additional 10 minutes of walking a day or 1,000 steps can have a huge impact.