How Exercise Strengthens Your Immune System

Folk wisdom has long stated that exercise will reduce your chances of getting sick. But is that true? Two recent reports say, decidedly, yes.

A 2022 meta-analysis of 16 studies in the BMJ included more than 1.8 million people around the globe. Researchers found that those who stayed physically active had a lower risk of severe illness from COVID-19 compared with people who were not active.

And a 2021 systematic review of 55 studies in Sports Medicine revealed that regular physical exercise boosted the immune system’s ability to fight off “community-acquired infectious disease” in general.

These are some of the key findings.

1. 31 % Percentage lower risk of contracting “community-acquired infectious disease” — including respiratory-tract infections, such as colds and pneumonia — among those who were habitually physically active. Sports Medicine also reported a 37 percent risk reduction in overall infectious-disease mortality.
2. 150 Minimum number of minutes of moderate-intensity physical activity per week that was found to be of benefit, according to the BMJ. Seventy-five minutes of vigorous-intensity exercise produced similar results.
3. “Regular, moderate to vigorous physical activity is associated with reduced risk of community-acquired infectious diseases and infectious-disease mortality; enhances the first line of defense of the immune system; and increases the potency of vaccination.”

— Authors of the Sports Medicine meta-analysis

This article originally appeared as “The Role of Exercise in Strengthening Your Immune System” in the March 2023 issue of Experience Life.

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