As the seasons change and the weather cools, many of us brace for the inevitable rise in colds and flus. While there are countless remedies and supplements marketed to “boost your immune system,” there’s one approach backed by solid research—regular exercise. By making a routine of heading to AFAC gym, you can bolster your immune defenses and set yourself up for a healthier winter.

How Does Exercise at the Gym Help Your Immune System?

Exercise is more than just a way to shed pounds or build muscle. It has profound effects on your body’s immune system, enhancing your defenses against illnesses. But how exactly does breaking a sweat translate into better immunity?

Exercise Stimulates Immunity at the Cellular Level

During physical activity, your heart pumps more blood throughout your body, delivering oxygen to your lungs and other tissues. This increased blood flow also promotes the circulation of lymph—a fluid that contains infection-fighting white blood cells. As you exercise, your muscles contract, which helps move both blood and lymph, effectively circulating more immune cells from your lymph nodes and spleen into your bloodstream.

Think of it like security guards patrolling a store instead of just monitoring one security camera. With more guards (immune cells) in motion, they’re better equipped to identify and handle potential threats throughout your body.

Exercise Raises Body Temperature

Ever notice that your body feels warmer when you work out? This temporary increase in body temperature may help your body fight infections. Similar to how a fever works to ward off bacteria and viruses, exercise-induced warmth might provide short-term benefits by limiting bacterial growth and enhancing your immune response. Although the effects aren’t as pronounced as a fever, they could still play a role in keeping you healthy.

Exercise Improves Your Sleep Quality

Another benefit of exercise is improved sleep. Regular physical activity has been shown to help people achieve better sleep quality and quantity. Since sleep is essential for overall health and immunity, this is great news. Poor sleep has been linked to increased inflammation and higher susceptibility to infections. By working out consistently, you’re setting yourself up for deeper, more restorative sleep, and a stronger immune system.

Exercise Decreases the Risk of Chronic Diseases

Chronic illnesses such as heart disease, diabetes, and hypertension can weaken your immune system, making it more difficult for your body to ward off infections. Fortunately, exercise helps prevent and manage these conditions. By lowering cardiovascular risks, improving blood sugar levels, and managing blood pressure, you’re not only safeguarding your heart but also helping your immune system operate at its best.

Exercise Reduces Stress

It’s no secret that stress can take a toll on your immune system. High levels of chronic stress are linked to an increased risk of illness due to its negative impact on immune function. Fortunately, exercise helps reduce stress by lowering cortisol levels and promoting the release of endorphins—the “feel-good” hormones. As a result, regular workouts can make you more resilient to stress, further enhancing your immunity.

How Much Should I Exercise?

Now that we’ve established the benefits, you may wonder how much exercise is necessary to reap these immune-boosting effects. According to the U.S. Department of Health and Human Services, most adults should aim for 150–300 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Incorporating full-body strength training exercises at least two days per week is also recommended.

However, it’s important to avoid overdoing it. Prolonged high-intensity workouts without proper rest can suppress immune function. For most people, a moderate routine with regular exercise is the sweet spot.

How Does the Immune System Work?

Your immune system is a complex network of cells, tissues, and organs that work together to protect your body from harmful invaders like bacteria and viruses. It relies on white blood cells, antibodies, and other defense mechanisms to detect and destroy these pathogens before they can cause illness. Regular exercise helps optimize these immune functions by increasing the circulation of immune cells, enhancing their efficiency in identifying and eliminating threats.

Should I Exercise When I’m Sick?

It’s generally safe to exercise if you’re experiencing mild symptoms like a runny nose or sore throat. However, you’ll want to work out at home or outside instead of at the gym or other areas where you might spread germs. In addition, if you have a fever, fatigue, or other more severe symptoms, it’s best to rest. Overexerting yourself when you’re already unwell can weaken your immune system further and slow down recovery.

How Does Diet Affect the Immune System?

While exercise is crucial, it’s only part of the equation. A balanced diet also plays a key role in immune health. Eating a variety of nutrient-rich foods, including fruits, vegetables, whole grains, and lean proteins, supports your immune system by providing essential vitamins and minerals like vitamin C, vitamin D, zinc, and iron. Additionally, a diet high in fiber supports a healthy gut microbiome, which in turn boosts immune function.

For maximum benefit, aim to include foods rich in probiotics (like yogurt and kefir) and prebiotics (like garlic and bananas) in your diet to promote a diverse and healthy population of gut bacteria.

Stay Active and Healthy at AFAC Gym

As the colder months approach, taking proactive steps to maintain your health is essential. By establishing a consistent workout routine, you can boost your immune system and reduce your risk of falling ill. Pair your exercise plan with a nutrient-rich diet and sufficient rest to give your body its best shot at staying strong and healthy this season.

So, hit the gym, go for a walk, or try a new workout class—you’ll not only feel better but also strengthen your body’s defenses against seasonal illnesses.

If you’ve been searching for the perfect local gym, we hope you’ll stop by AFAC to take a tour of our gym and speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.