Keeping the immune system healthy is essential to protect the body against diseases, viruses and other agents that can compromise well-being. Among the various factors that influence this defence, physical exercise has received increasing attention. In addition to contributing to mental health and the prevention of cardiovascular problems, movement can play an essential role in how the body reacts to infections and adapts to different challenges throughout life.
Movement: the key to a stronger body
The relationship between physical exercise and immunity is increasingly studied and supported by evidence. Regular physical activity not only improves fitness and well-being, but can also help the immune system respond more effectively to infections, viruses, and other health threats.
Group and outdoor sports have become an essential part of the lifestyle of many people seeking health, prevention, and quality of life.
The impact of physical exercise on the body’s defences
Research suggests that regular exercise is associated with positive changes in the body, including effects on molecules and processes related to the immune system that may influence how the body responds to diseases and infections.
A study published in Nature (read here) and reported by Jornal Expresso (see here) and SIC Notícias (see article) reinforces this link. According to SIC Notícias (free translation), “scientists discovered that exercise affected thousands of molecules, with the most extreme changes occurring in the adrenal gland, which produces hormones that regulate many important processes, such as immunity, metabolism, and blood pressure.”
This result helps explain one of the possible mechanisms through which regular training benefits immune function and improves the body’s response.
Benefits for all ages and goals
Physical exercise is not reserved for athletes or those seeking high performance. Whatever your age, it is possible to adapt the intensity, type, and duration of the activity according to the recommendations of a doctor or qualified trainer.
Some of the main health benefits include:
- Improved cardiovascular system
- Reduced risk of chronic disease
- Increased flexibility and strength
- Decreased symptoms of shortness of breath and fatigue
- Stronger acquired immunity
- Enhanced well-being and mental health
Types of exercise that boost immunity
There is no single type of physical activity that is best for strengthening the immune system.
Several options can be adapted to the goals and comfort of each person:
- Walking and light jogging – ideal for improving heart rate without excessive strain
- Functional training – excellent for building strength, balance, and endurance
- Stretching and yoga – help with injury prevention and mental health
- Team sports – combine exercise with social interaction, supporting overall well-being
Care and attention to intensity
While regularity is key, it is essential to pay attention to training intensity. Excessive exercise without adequate rest can overload the body and temporarily weaken defences.
For a healthy lifestyle, it is recommended to:
- Start gradually
- Adjust heart rate to your experience level
- Allow for rest periods
- Consult a doctor before starting new activities
- Set realistic, progressive goals
Movement is life
More than just a habit, physical exercise is an investment in life and in the body’s ability to face diseases and maintain health in balance.
Integrating physical activity into your daily routine – whether at home, outdoors, or in the gym – is one of the most effective ways to support the immune system and promote overall well-being.
Want to strengthen your immunity and achieve your goals safely?
At FBW, in Ajuda/Belém, you’ll find outdoor functional training, expert guidance, and a motivating environment. Try a class and discover your full potential!
FAQ – Physical Exercise and Immunity
1. What is the best frequency to train for stronger immunity?
Ideally, engage in moderate exercise 3 to 5 times per week, adjusting intensity and duration to your experience and health condition.
2. Can very intense workouts weaken the immune system?
Yes. Excessive training without proper rest can temporarily reduce the body’s defence capacity.
3. Do older adults also benefit from exercise for immunity?
Absolutely. Regular activity, adapted to age and physical condition, is essential for maintaining health and reducing disease risks.
4. Do I need equipment to start?
Not necessarily. Walking, light jogging, bodyweight exercises, and stretching can already provide significant immune benefits.
