Winter isn’t just the season of festivities. ‘Tis the season of coughs, colds, and viruses, too.
If you’ve dodged the body aches, runny noses, and endless fatigue so far, you’re doing well.
The good news? There are many simple ways to give your immune system some TLC at this time of year. Think nourishing food, quality sleep, and, crucially, regular movement.
You see, the benefits of exercise extend far beyond how it makes you look and feel. Working out supports every aspect of your health – right down to boosting immunity naturally.
Movement is essential for the lymphatic system – one of the body’s major immune highways.
Exercise increases blood flow and lymph circulation, helping immune cells (like white blood cells) travel faster to every corner of the body (1).
The result? Immune cells are primed and ready to quickly fight invading pathogens.
If you’re looking for ways to support your immune system this winter, even 10 minutes of movement can help.
Acute inflammation is a natural immune response – your body’s immediate defence mechanism.
Think of the last time you cut yourself. Chances are, your skin became red, hot, and inflamed – all signs your immune system was working to heal and protect your body.
The problem arises when this acute response becomes chronic.
Unfortunately, much of our modern lifestyles (enter sedentary jobs, ultra-processed food, and widespread stress) contributes to damaging, low-grade inflammation. And this ‘silent’ inflammation can compromise your immune system and increase your risk of health conditions (2).
Thankfully, there are many ways to lower inflammatory markers – one of the most effective being regular, moderate exercise (3).
Movement also keeps your weight in check, which is important because excess weight is linked to higher inflammation and impaired immunity (4).
Ever feel run down after a high-pressure period at work? Elevated cortisol (the stress hormone) is probably to blame.
Much like inflammation, some cortisol is good. Too much is bad.
Another reason exercise boosts the immune system is that it helps ‘burn off’ cortisol,
which, in high amounts, can impair immunity (5). It also makes you more resilient to everyday stress.
In short, lower stress = stronger immunity.
In the words of sleep expert Matthew Walker, “Sleep is the single most effective thing we can do to reset our brain and body health each day (6).”
It’s true: sleep is a form of overnight therapy. Just one night of poor sleep can suppress the immune system (7).
Movement acts as a natural sleep aid, improving both sleep quality and quantity. It also reduces stress (as we’ve already mentioned) and can help you fall asleep faster – all crucial for boosting your immune system over winter (8).
Finally, regular movement supports gut health and bowel regularity – essential because approximately 70% of your immune cells reside in the digestive system (9).
A healthier gut means better nutrient absorption, stronger immune signalling, and a more balanced inflammatory response.
Movement also releases powerful neurotransmitters, like endorphins, serotonin, and dopamine (10). And thanks to the clever gut-brain connection, this mood uplift supports the gut – and therefore, the immune system – too.
Intensity matters.
While regular, moderate exercise strengthens immunity, prolonged or excessive movement can have the opposite effect, making you more susceptible to infections (11).
And when you’re feeling under the weather, always prioritise rest over a strenuous workout.
Ready to boost your immunity naturally with movement? Head over to Mvmnt now.
References
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