Introduction

Many chronic diseases can be effectively prevented and treated without the use of drugs by engaging in physical activity and/or exercise. Numerous scientific studies have helped to demonstrate the beneficial relationship between physical activity and health outcomes. The Physical Activity Guidelines for Americans state that to enhance their health, people with chronic illnesses should engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity aerobic physical activity every week. Muscle-strengthening exercises that work for all major muscle groups at least twice a week can help offer additional health benefits.

Cytokines that fall into one of two categories—pro-inflammatory (such as IL-1, IL-8, TNF-α, IFN-γ, VEGF, among others) or anti-inflammatory (such as IL-2, IL-4, IL-10, and IL-13) factors—are released when the immune system is activated. By promoting an anti-inflammatory state, which seems to be the primary element in enhancing health, particularly in chronic diseases, long-term physical activity can direct the immune system's reaction.

In this review, we highlight the key findings from the literature regarding the (i) positive effects of regular moderate-intensity physical exercise on the antioxidant system, neurotrophic factors, and microglia phenotype to promote neuroprotection; (ii) the anti-inflammatory effect of regular moderate-intensity physical exercise on chronic non-communicable diseases and communicable diseases; and finally, we recommend (iii) monitoring the anti-inflammatory benefits of exercise using indicators of immune system activation.

What is the Immune System?

The cells, tissues, and organs that make up the immune system work to prevent or lessen infections and other illnesses.

Is exercise beneficial or detrimental to immunity?

One of the cornerstones of a healthy lifestyle is regular exercise. It helps regulate body weight, reduces blood pressure, strengthens the heart, and guards against many illnesses. Does it, however, support and maintain the health of your immune system naturally? Exercise can support overall health and, consequently, a strong immune system, much like a nutritious diet.

Six immune-boosting advantages of exercise

Your body is shielded from bacteria, viruses, and other pathogens that you come into contact with regularly by a robust immune system.

Here are six ways that physical activity might boost your immune system.

1. Physical activity increases cellular immunity.

By enhancing the circulation of immune cells in your body, moderate-intensity exercise can boost cellular immunity, per a 2019 research review. Identifying the illness early on helps your body better prepare for a future infection.

Researchers discovered that engaging in moderate-to-intense cardiovascular exercise for less than 60 minutes (on average, 30 to 45 minutes) enhances the immune system's greatest defensive cells' recruitment and circulation.

By increasing your resistance to infection and your ability to cope with infectious agents that have already taken hold of your body, regular exercise can boost immune defense activity, according to these studies.

2. Physical activity causes the body to get hotter.

Your body temperature will rise during most types of exercise unless you're moving at a snail's speed, and it will remain high for a brief time after you finish a workout.

What makes this important? It's widely believed that, like a fever, this temporary increase in body temperature before and after exercise may stop bacteria from multiplying and aid your body in fighting off an infection.

It's crucial to remember that there is no proof to back up this assertion.

Your immune system may benefit from this brief temperature spike, even if it is not as strong as the rise you get when you have a fever.

3. Exercise improves your quality of sleep.

Frequent exercise can help improve the quantity and quality of sleep overall.

Given that sleep deprivation can impair specific immune system components, this is fantastic news.

According to some studies, those who experience moderate sleep loss have a lower level of antibodies and inflammatory cytokine production, which increases their risk of infection and the emergence of cardiovascular and metabolic diseases.

4. Exercise reduces the risk of heart disease, diabetes, and other diseases.

It can lower resting heart rate, increase HDL (good) cholesterol, prevent or delay the onset of type 2 diabetes, and reduce cardiovascular risk factors.

If you have any of these conditions, your immune system may have a harder time fighting off infections and viral illnesses like COVID-19.

5. Stress and other ailments like depression are reduced by exercise.

People enjoy working out because it reduces tension after a demanding workday. More specifically, moderate-intensity exercise can slow down the production of stress hormones while positively altering the neurotransmitters in the brain that control mood and behavior.

Regular exercise may also have a protective effect against stress, which means that it makes you more resilient and happier when you deal with stressors.

Some studies have shown that stress and depression can significantly affect the immune system's normal function, resulting in a low level of chronic inflammation that makes infections, illnesses, and other conditions more likely.

6. Physical activity lowers inflammation

Your body uses inflammation as a natural immune system reaction to fight off infections or poisons.

While acute inflammation isn't always a bad thing, if it doesn't get under control, it can turn into a chronic condition that can cause many inflammatory disorders. Activity has been demonstrated to lower inflammation and regulate the immune system, but the intensity of the activity is important.

Research indicates that while extended periods of high-intensity exercise may actually promote inflammation, moderate-intensity exercise may actually decrease it.

The lesson learned? You can reduce your risk of chronic inflammation by maximizing the effectiveness of your body's inflammatory immune response through moderate activity interspersed with suitable rest times.

Summary

Frequent exercise can lead to a healthier immune system by improving mood, lowering stress levels, improving sleep, and increasing the body's circulation of immune cells.

Healthy strategies to boost your immune system

Adopting a healthy lifestyle is your first line of protection. The best thing you can do to naturally maintain a healthy immune system is to follow general good-health standards. Your immune system and every other bodily part work better when shielded from environmental threats and supported by healthy lifestyle choices like these:

Avoid smoking.

Consume a lot of fruits and veggies.

Engage in regular exercise.

Keep your weight in check.

If you consume alcohol, do so sparingly.

Make sure you get enough sleep.

Take precautions against illness by cooking foods thoroughly and cleaning your hands often.

Make an effort to reduce stress.

Stay up to date on all advised vaccinations. Vaccines strengthen your body's defenses against infections before they get established.

Conclusion

Immune system abnormalities can result in autoimmune disorders, immunodeficiencies, and allergic diseases. The immune system is a complex network of organs, cells, and proteins that protects the body's cells while defending against infection.

The immune system maintains a record of every germ (microbe) it has ever defeated so it can quickly identify and eliminate the microbe if it enters the body again.