The cold and flu season is in full swing and you’re doing everything in your power to ward off pesky viruses but you still don’t feel 100%. You have been getting plenty of sleep, eating healthier, and received your annual flu shot. However, have you been exercising regularly? Recent studies have shown that moderate exercise can help boost your immune system.

Exercise: An Immune Booster

Your immune system is the body’s natural defense against infection. It helps fight viruses and diseases that you are exposed to regularly.  Exercising for 30 to 45 minutes a day can improve your chances of warding off viruses such as colds and may lower your risk of developing heart disease and certain types of cancer. According to the U.S. National Library of Medicine, exercising regularly can help to flush bacteria from the lungs.

For example, during moderate exercise, the body increases the amount of macrophages, which are the cells that attack bacteria, temporarily. During exercise, the body also circulates immune cells throughout your system more efficiently. After exercise, the immune system returns to normal, but habitual exercise may be able to make these changes long lasting.

Everything in Moderation

Working out at an intense level (such as marathon running or intense gym training) is okay from time to time, but is not recommended for daily practice.  Intense training may cause a decrease in the amount of white blood cells circulating in the body which in turn will make you more vulnerable to contracting a cold or virus. Remember, the body needs a period of time to recover from workout routines.

Exercising when you are sick is okay if your symptoms are mild, but pushing too much can be dangerous especially if your symptoms are more severe.  Be sure to always consult with your primary care provider to learn what level of activity is safe.

Let’s Get Moving

To improve you’re immune system and decrease your chances of getting sick it’s important to incorporate the right amount of exercise into your daily routine. Light to moderate exercise a few times a week can be useful, while intense workouts can be detrimental. Talk to your doctor about what level of physical activity is right for you, especially if you are feeling under the weather.

Now, let’s get moving!