Physical exercise also enhances immune capacity against respiratory viruses

The Spanish Society of Rehabilitation and Physical Medicine (SERMEF), through Dr. Marta Supervía Pola, a rehabilitation physician and spokesperson for the scientific society, has emphasized the importance of physical exercise as a natural defense for the immune system. She highlighted that “a growing number of scientific studies show that exercise improves the immune response and, consequently, helps reduce the risk of illness.”

In the context of the current winter months, when respiratory viruses are more prevalent, the SERMEF specialist explained that “physical exercise increases blood and lymphatic flow as muscles contract, boosting the circulation of immune cells (such as T lymphocytes and NK cells). Additionally, muscle contraction stimulates the production of numerous substances called myokines, some of which enhance the immune system’s activity. There is evidence that physical exercise can significantly improve the body’s immune capacity against respiratory viruses like the flu and SARS-CoV-2, including its variants, which cause COVID-19.”
 
In this regard, she encourages the population to engage in aerobic exercises such as swimming, running, or cycling, as well as strength training. She noted that “the immune system responds immediately during exercise, but this response fades over time, making it essential to stay physically active and exercise regularly.”
 
To support this, she pointed to a study from the British Journal of Sports Medicine (2011), which found that individuals who exercised five or more days a week reduced the incidence of respiratory infections, such as the common cold, by 40%.
 
“While most studies focus on people being physically active and performing aerobic exercise—such as brisk walking, running, or cycling—there is increasing evidence of the benefits of complementing this with moderate-intensity strength training,” the specialist stated.
 
However, she cautioned that “extreme aerobic workouts or strength training that causes muscle damage—such as lifting heavy weights—might not support immune function. This is because prolonged, intense activities can stress the body, potentially leading to a temporary decline in immune performance.”
What type of exercise is advisable?
 
The rehabilitation physician emphasized that “it’s important to recognize that personalized therapeutic exercise is one of the most effective tools we specialists in rehabilitation use.” She stressed that “exercise prescriptions should always be tailored to each individual, adjusted based on their progress and any existing health conditions. In certain cases—due to associated illnesses, cardiovascular risk factors, or prolonged inactivity—a prior medical evaluation may be necessary to ensure a safe, individualized exercise plan.”
 
“Nevertheless, the World Health Organization (WHO) provides general recommendations for the general population, which include reducing sedentary behavior with light physical activity throughout the day, performing moderate-intensity aerobic exercise five days a week for 30 to 60 minutes each session, and incorporating moderate strength training two to three days a week,” she added.
 
Finally, she insisted that “exercise must always be adapted to each person, including their preferences, as long-term adherence is key. For this reason, aerobic exercise can take various forms: brisk walking, cycling, running, dancing, and so on. Similarly, strength training can be done without equipment (using body weight), with resistance bands, dumbbells, machines, or other tools. You don’t need equipment at home or a gym membership to exercise.”
 
“While other lifestyle habits—such as eating healthily (avoiding highly processed foods, alcohol, etc.), not smoking, managing stress, ensuring good sleep, and more—help reduce the risk of illness, exercise is undoubtedly one of the most powerful habits people can adopt to strengthen their immune system,” she concluded.
 

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