As a general rule the healthier you are, the easier you’ll find it is to fight off infections.

This is something that has been circulating a lot these past few weeks.

A lot of emphasis has been placed on vitamins, minerals, proper hygiene and adequate sleep… all of which is extremely important. But what about exercise?

Yes we’ve been told it’s important for overall health, but in case you weren’t aware, exercise has some incredible immune boosting benefits that have the potential for you to bulletproof your health.

The rapidly growing number of research between health and fitness show very positive and promising results. 

Exercise has some amazing benefits to the body in terms of resistance to infection and certain cancers, and may possibly even improve our life span.

Research has been proving this for a while…

The most exciting findings in this field of exercise immunology is that positive immune changes take place during light to moderate exercise. 

People who exercise at a moderate level experience fewer days of sickness from the common cold and other Upper Respiratory Tract Infections (URTI). And people following lower level exercise regimens have enhanced immune reactions to infection as well.

One study found that women who walked briskly for 35-45 minutes, 5 days a week, for 15 weeks, experienced half the incidence of colds as the sedentary control group.[1] 

Another study suggests that 1 year of moderate-intensity exercise training can reduce the incidence of colds among postmenopausal women. These findings are of public health relevance and add a new facet to the growing literature on the health benefits of moderate exercise. [2]

And probably the most fascinating article out of the Journal of Sport and Health Science [3] has concluded some amazing things about moderate exercise… take a look at what they published back in May of 2019:

What this means for us is that we need to engage in light to moderate exercise for 30-45 minutes most days of the week in order to reap the immune system benefits of exercise. We’ve got a great playlist on Youtube with 60+ workouts that you can do from home


Stay well,

Coach Brian Klepacki, MS, CISSN

Certified Strength and Conditioning Specialist


[1] David C.Nieman. Clinical implications of exercise immunology. Human Performance Laboratory, Appalachian State University, North Carolina Research Campus, Kannapolis, NC 28081, USA.


[2] Jessica Chubak, MBHL Anne McTiernan, MD, PhD, et al. Moderate-Intensity Exercise Reduces the Incidence of Colds Among Postmenopausal Women. AJM THEME ISSUE: INFECTIOUS DISEASE CLINICAL RESEARCH STUDY| VOLUME 119, ISSUE 11, P937-942.E5.


[3] David C.Nieman, Laurel M.Wentz. The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science. Volume 8, Issue 3, May 2019, Pages 201-217.