We all want a healthy immune system, one that’s balanced. A balanced immune system is one that fights foreign invaders, like bacteria and viruses, without overreacting and damaging normal tissue, as happens with autoimmune diseases and chronic inflammation. A variety of factors can impact immune function. For example, lack of sleep and stress can temporarily suppress the immune system. But, what about exercise, more specifically, weight training?
More recent research shows that resistance training session transiently increases the number of circulating immune cells that help protect the body against infection. These cells are part of the body’s innate immune system and include certain types of white blood cells and natural killer cells. This isn’t surprising since some of these cells, like monocytes & neutrophils, help to repair damaged muscle tissue after a strength workout. This upgraded immune activity is less pronounced in older people due to the impact of aging on the immune system. Our immune systems age, just as the rest of our body does, a process called immunosenescence. One study even suggested the enhanced release of immune cells after weight training might be a way to boost the less robust immune response that older people experience. Yet, there are few studies looking at what form of weight training is optimal. Would lifting heavy and lower reps be more beneficial or would high reps, lighter weights offer greater benefits? There are still too many unanswered questions about weight training and immune function.
But, that’s not the full story. Adequate nutrition is vital for healthy immune function as well. You need enough calories and a balanced array of macronutrients to support immune health. Micronutrients that play a key role in immune function include vitamin A, vitamin C, vitamin D, and vitamin E. along with zinc, selenium, and iron. You can best meet these requirements by eating a nutrient-dense, whole food diet. So, keep your workouts and your nutrition balanced!
