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HEALTHY LIVING


Exercise Protects Against Respiratory Infections


Activity increases movement of immune cells through body’s blood and tissues. ::


BY VERA TWEED Y


ou’re trying to keep your distance from anyone who is coughing and sneezing, and maybe you


take some vitamin C to boost your defenses against winter bugs. But exercise? Its effects on your


natural resistance may surprise you. “Physical exercise increases the


mobilization and movement of immune cells throughout the blood and tissues of the body,” says Jeffrey Woods, Ph.D., associate dean for research at the University of Illinois at Urbana-Champaign and director of its Center on Health, Aging, and Disability. Those immune cells can then


do a better job at detecting and neutralizing harmful invaders. “Regularly performed


exercise also reduces inappropriate inflammation in the body,” Woods tells Newsmax. Unchecked, chronic inflammation distracts the immune system from patrolling for pathogens and defeating


them, increasing risk for infection


from viruses and bacteria. In addition, inflammation underlies heart disease, diabetes, arthritis, and other


98 NEWSMAX MAXLIFE | JANUARY 2026


age-related diseases. Exercise also helps to reverse what


scientists call “immunosenescence,” meaning the immune system becomes less effective as we live longer.


Studies have measured the


activity of natural killer cells and other immune markers of active and inactive older adults, and they have found significantly better protection from the immune system among those who regularly exercise.


LONG COVID Lingering symptoms triggered by the viral infection continue to plague many people. Experts at Stanford University


estimate that between 10% and 30% of those who get COVID-19 may experience lasting effects, from brain fog and fatigue to joint pain and digestive issues. Although there are more than 50


documented symptoms, fatigue and difficulty being physically active — to the point of not being able to work in some cases — rank at the top of the list, and there is no proven medical treatment. COVID-19 infection is known to


disrupt the immune system, causing it to attack the body instead of protecting it. At Loughborough University in the


United Kingdom, researchers found that an exercise program can help to correct the situation. In a group of 31 people who had


been hospitalized for COVID-19 and had continued to experience fatigue


Infection Protection From Exercise


I


n a study that tracked nearly 480,000 American adults for about


nine years, researchers found that regular exercise, with 150 minutes of moderate aerobic exercise and two sessions of strength training per week, produced the greatest risk reductions: 54% fewer deaths from flu or pneumonia 71% fewer deaths from chronic


lower respiratory tract diseases, such as chronic obstructive pulmonary disease (COPD) and pulmonary hypertension, asthma, or occupational lung diseases 42% fewer deaths from COVID-19 46 fewer days of illness from the


common cold Lesser amounts of exercise also


reduced risks; any amount helped. This and other studies have found that aerobic exercise has the greatest immune-enhancing effect.


and other symptoms, an eight-week exercise program significantly improved the function of immune cells.


The regimen included walking


on a treadmill, cycling, and strength training. By the end of the study, participants had less fatigue, less joint pain, and were able to walk further, for longer periods. Many were able to return to work.


One person, who had not been able to walk to the end of his driveway before the exercise program, went on to complete a 25-mile walk for charity. “Moderate amounts of physical


activity — for example, a brisk walk but also leisure activities like gardening — are associated with fewer, shorter, and less severe infections,” says lead researcher Lettie Bishop, Ph.D. “Moving more, in a way that


suits you and your lifestyle, and the weather, will be beneficial,” she tells Newsmax. “That can even include indoor activities, like housework.”


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