First, you need to know that there are 2 types of immunity, that can be affected by different intensities and durations of exercise.
⭐Innate Immunity (Natural Immunity) – This occurs naturally and it’s what you’re born with.
⭐Adaptive Immunity (Acquired Immunity) – This comes from exposure and recovery from pathogens and from vaccinations.
How to boost?
The frequency of exercise is also a factor to consider if you want to effectively stimulate your immune system.
One-Off Exercise
If you haven’t developed a routine or habit for exercising yet but you feel like exercising, then it’s best to do up to an hour of moderate-intensity exercise.
Moderate intensity is usually about 3-6 METS on cardiovascular equipment.
Regular Exercise
If you exercise regularly on a weekly basis then the type of exercise and intensity you choose may stimulate either your INNATE or ADAPTIVE immunity.
Regular Resistance Training: Improves innate (natural) immunity
Regular Resistance Training: Improves adaptive (acquired) immunity
Other Factors
Although exercise may help you boost your immune system there are other factors that will also play a large role and these are:
⭐Age
⭐Fitness Level
⭐Nutritional Status
⭐Psychological Well Being
⭐Health History
Other Benefits of Exercise
Exercise also benefits your immune system passively via the following:
⭐Improves the quality of sleep which aids recovery.
⭐Increases bone mineral density and decreases the likelihood of developing osteoporosis.
⭐Elevates body temperature during exercise which can help fight infection.
