A Workout Plan For Immunity

Exercise helps our body fight bacteria and viruses, and may decrease the risk of heart disease, osteoporosis and cancer, according to the National Institutes of Health. Exercise has also been shown to improve vaccination response in older adults and reduce upper repertory tract infections, say experts at the University of Illinois.

Immune System

The Cleveland Clinic says the immune system is the body's "protective network." It attacks invading bacteria, viruses, chemicals and even developing cancer cells. The first line of defense for the immune system is the skin, which keeps much of the harmful substances from getting into the body. But if invaders do get in, the immune system uses other mechanisms like nonspecific inflammation and specific responses to threats like the flu by searching out and destroying intruders it recognizes from previous exposure.

Link Between Exercise, Immunity

Very little is known about the link between exercise and immunity. The Cleveland Clinic notes the link may be between the brain and nervous system, which may help immunity by boosting mood and relieving stress. University of Illinois experts have also found reduced indications of inflammation. According to the National Institutes of Health, exercise may help flush bacteria out of the lungs and cancer-causing cells out of the body as waste; send antibodies and white blood cells through the body more quickly; and slow down the release of stress hormones. It also raises the body's temperature briefly, which may make it more difficult for bacteria to grow.

Don't Overdo It

While moderate exercise benefits the immune system, strenuous exercise can actually decrease immunity. The National Institutes of Health says long and strenuous exercise -- such as marathon running -- can increase stress hormones and decrease white blood cells. Even professional athletes can be affected by a depressed immune system caused by intense exercise, according to Dr. Leo Galland in an article published in The Huffington Post.

Cardiovascular Plan

The studies conducted by the University of Illinois have focused on moderate cardiovascular exercise, specifically regular walking. To gain these benefits, take a 20 to 30 minute walk at least five times a week. You should be able to have a conversation while you walk, but you should not be able to sing a song. If you find yourself gasping for breath, slow down. The Cleveland Clinic also recommends yoga or tai chi, which help reduce stress by working the mind and the body.

Strength Training Plan

According to the Mayo Clinic, strength training increases bone density and reduces the risk of osteoporosis. Train three times per week, working each of the major muscle groups, which include the legs -- quadriceps and hamstrings; chest and shoulders -- pectoralis major, posterior deltoid, mid-trapezius and rhomboids; back -- deltoids and latissimus dorsi; arms -- biceps and triceps; and core -- abdominals and erector spinae. A full body workout including one exercise for each of the muscles listed is a good way to start. Try a routine of squats, lunges, pushups, shoulder press, bent-over rows, bicep curls, and triceps kick-backs. Perform each exercise 12 times. To add core training, do 12 crunches and 12 back extensions on a swiss ball to complete the program.