Exercise and the Immune System
Exercise does more than tone your muscles—it helps defend your body from illness. The immune system protects us from bacteria, viruses, and other harmful invaders. Research shows that regular, moderate exercise can boost immune function and reduce the risk of infection.
For example, studies show that people who engage in regular physical activity have 23–30% fewer colds than those who don’t. Morning workouts in particular have been linked to increased immunity throughout the day. Even when some studies raised concerns about the timing of exercise, those findings were misinterpreted—the immune benefits remain consistent.
However, too much exercise can weaken your immune system. Overtraining, especially without enough rest or proper nutrition, lowers glutamine levels—an important amino acid that supports immune function. Endurance athletes or anyone doing high-intensity workouts without recovery time may be more prone to illness.
Nutrition also plays a key role. Eating too few calories or skipping important nutrients weakens the body’s defenses. This is especially true for female athletes who may combine strict diets with intense training.
To support your immune system:
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Exercise regularly, but avoid overtraining
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Eat balanced meals with enough protein, vitamins, and minerals
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Stay hydrated and get enough sleep
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Include foods rich in glutamine (like dairy, meat, or legumes)