Exercise and Immune System Boost Cheat Sheet

How Exercise Boosts the Immune System

Increases Circulation of Immune Cells
Moderate exercise helps move white blood cells through the body, improving pathogen detection and response.
Reduces Inflammation
Regular movement helps regulate the immune response and reduce chronic inflammation.
Manages Stress Hormones
Physical activity lowers cortisol, which can otherwise suppress immune function.
Enhances Sleep Quality
Better sleep post-exercise supports immune repair and regulation.
Promotes Healthy Weight
Obesity can impair immune responses—exercise helps prevent this.

Moderate Cardio
Brisk walking, cycling, swimming — 20–60 minutes, 3–5 days a week.
Strength Training
2–3 times a week helps maintain muscle mass and metabolic health, indirectly supporting immunity.
Yoga & Stretching
Lowers stress and supports lymphatic flow, contributing to immune defense.
HIIT (with caution)
Can improve immune markers if not overdone; avoid during illness or high stress.

Consistency Over Intensity
Long-term habits matter more than sporadic, intense workouts.
Rest is Crucial
Overtraining weakens the immune system — include rest days.
Hydration and Nutrition
Fuel your body before and after workouts to support immune recovery.
Get Outdoors
Sunlight boosts vitamin D levels, which are essential for immune health.

Fever or Deep Fatigue
Rest until symptoms subside.
Chest Congestion or Body Aches
Skip workouts and prioritize recovery.
Above-the-Neck Symptoms (e.g., runny nose)
Light activity like walking may be okay—monitor how you feel.

Goal	Recommended Activity	Frequency
Boost immune cell activity	Moderate cardio	3–5x/week
Lower stress & inflammation	Yoga, light stretching	Daily
Improve recovery & sleep	Strength + cardio mix	Balanced routine
Avoid immune suppression	Avoid overtraining, rest well	Weekly rest days