How to Train and Maintain Your Immune System

Our immune system has two vital roles. One is to protect us from danger, such as infections and preventing cancer cells from taking hold. The other is its significant function in repairing our tissues and helping our cells “take out the garbage” on a regular basis. The immune system uses inflammation as the primary weapon in both these functions, but it must be held in impeccable balance for us to stay healthy. Too much inflammation, and we develop chronic diseases such as arthritis, diabetes, dementia and heart disease, among others. Too little, and we’re more susceptible to infections and cancers (see illustration). The good news is that we can tune up our immune system through modifying personal behavior, such as via healthy eating. So, too, does exercise play a role in immunologic health.

Most are familiar with the public health recommendations for physical activity and exercise to improve our health. Indeed, the benefits of exercise are indisputable; many studies demonstrate that physical activity is associated with reduced rates of heart disease, stroke, diabetes and dementia. Plus, it helps us achieve and maintain our weight. An underlying principle of exercise and health is that there’s a subtle relationship between the amount of exercise we get and the health benefits we receive. Moderate exercise is most beneficial, inactivity is deleterious and extremes of exercise are not just more of a good thing – they can be harmful, as well. The same relationship exists between exercise and immune health, and we use the “J curve” below to make our point.