There are plenty of reasons to move your body: burning calories, boosting energy, lifting your mood, or simply enriching your day or being outside. You may not need more reasons to get out and move.
But if you’re struggling to get into a regular fitness routine, here’s some added motivation. Research points to another potential benefit of exercise: immune health. The burgeoning field of exercise immunology is uncovering possible connections between physical activity and your body's defense system.1 If you've ever felt more resilient when you're consistently active, you might be onto something.
As we head into colder weather, let's explore the emerging science behind the relationship between regular exercise and immunity.
Does Exercise Really Support Immunity?
The short answer is yes, but the “how” is where things get interesting. While we don’t have all the exact mechanisms nailed down, several compelling theories explain how a good sweat session might support your body’s defense.
According to the National Library of Medicine, here are some prevailing ideas.2
- Flushing out bacteria: Physical activity may help flush out bacteria from lungs and airways.
- Boosting immune cell circulation: Exercise causes white blood cells (WBCs) and antibodies—key participants in your immune system—to circulate more rapidly. This may allow them to detect and zero in on threats earlier.
- A helpful temperature spike: Similar to the way your body heats up with a fever, your body heats up during exercise. The rise in temperature may help prevent unwanted bacteria from thriving in your system.
- Slowing stress hormones: Exercise is a known stress-buster. Since stress can negatively impact your immune system, lower stress hormone levels may offer an extra layer of protection.
It doesn’t take running marathons to achieve these potential benefits, either. A single workout (lasting less than an hour at a moderate to vigorous effort) gives your immune system a temporary boost.1 Over time, these small boosts add up, strengthening your immune defenses and supporting your overall health.1
The Anti-Inflammatory Power of a Workout
Regular exercise is known as a great way to calm inflammation in the body. Large population studies show that more active adults tend to have lower levels of inflammation, regardless of body weight.1
So, how does this work? A 2023 Harvard study on mice provides a fascinating clue. Researchers discovered that during exercise, a special type of immune cell called a regulatory T cell (Treg) moves into the muscles. These cells are believed to calm inflammation, protect muscle tissue, and support recovery.3
When the mice in the study exercised regularly, these Tregs helped improve muscle energy, endurance, and overall performance. In contrast, mice that didn't have these cells experienced more inflammation, had weaker muscles, and showed less stamina.3
Put another way: Just as exercise challenges muscle fibers to adapt and grow stronger, it also stimulates immune cells to become more active, multiplying and releasing molecules that help the body respond and recover.
Regular Exercise and Healthy Aging
The benefits don't stop there. Consistent, habitual exercise is also known to improve immune regulation, which can delay the onset of age-related immune dysfunction.1 This means that staying active throughout your life can help your immune system stay younger and more effective for longer.1
How Much Is Too Much?
While moderate exercise is a win for your immune system, strenuous effort might have a different effect. Very intense or prolonged exercise, like training for a marathon or a major competition, can temporarily weaken the immune system by draining immune cells of the energy they need to function, which may lead to oxidative stress, inflammation, and muscle damage.1
That’s why balance matters. Running a marathon or other strenuous physical activity might be a great goal for you, but when it comes to exercise and immunity, more isn’t always better. Consistent, moderate activity is enough to support immunity.
Fueling Your Active Lifestyle
Every runner knows: One of the best parts of training for big races is carb packing. That’s when you eat complex carbohydrates, like pasta and rice, alongside protein to fuel your body for race day.
Turns out, eating carbs and polyphenols—beneficial plant compounds—can actually help you improve immune health.1 But most American diets fall short when it comes to supporting nutrition through food alone.
That’s where smart supplementation can make up the difference. To go the extra mile in supporting your body’s immune health, explore these science-backed formulas from Zhou:*
- D3+K2: A powerful synergistic formula to support your body’s immune system, available in classic capsules or easy gummies.*
- Zinc Defender: Powerful, lab-verified, immune support supplement with a 20 mg dose of zinc, a top mineral for immunity, in every serving.*
- Vitamin C+ Gummies: Sweet antioxidant support from vitamin C, enhanced with bioflavonoids, rose hips, and acerola.*
If you’re looking to exercise more regularly—and perform and recover well when you do—there are formulas for that too. Our recently refreshed Active Line isn’t specifically formulated to support immunity, but it can help you thrive in the gym, on the field, or wherever you choose to move.*
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The Power of Movement
While researchers are still uncovering exactly how exercise impacts immunity, one thing is clear: regular activity helps you feel healthier and more energized. It’s an essential part of any healthy lifestyle. That sense of well-being may be part of the connection to possible immune benefits.2
So take that walk, join the class, or head to the fitness center. With balance, consistency, and the right fuel, you’ll be supporting both your energy and your body’s natural defenses.
Follow @zhou_nutrition for more fitness and wellness tips!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
References
- Nieman D, Wentz L. The compelling link between physical activity and the body’s defense system. J Sport Health Sci, National Library of Medicine, National Institutes of Health, 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC6523821/
- Vorvick L. et al. Exercise and Immunity. MedlinePlus, National Library of Medicine, National Institutes of Health, 2024. https://medlineplus.gov/ency/article/007165.htm
- Pasheva E. Some benefits of exercise stem from the immune system. Harvard Medical School, 2023. https://hms.harvard.edu/news/some-benefits-exercise-stem-immune-system
