Exercise and Your Immune System

When we think about the aging process and aging gracefully, just about the last organ system that comes to mind is the immune system. But evidence that shows how the immune system critically influences the rate at which we age, and how exercise can slow that rate. 

Our brain, heart, bones, and skin health are closely involved with our immune system.

If someone appears older than they are, they may have weak bones, low muscle mass, and problems with memory. All of these characteristics are tied to immune system dysregulation.

As we age, our thymus gland degenerates. This gland is responsible for producing white blood cells (T cells) which help us fight infection. By the time we’re seventy, the thymus gland has completely wasted away, and we rely on other immunologically active organs, like the liver, to produce white blood cells. 

Research shows that regular exercise supports our aging process by keeping the immune system young and preventing an age-related decline in immune function, known as immunosenescence. Immunosenescence cells are unbalanced immune cells, and they recruit our healthy immune cells to become dysfunctional. As we accumulate dysfunctional immune cells, our aging process speeds up. 

Lucky for us, even a single session of exercise, like going on a walk, bike ride, or even doing yard work, will purge the dysfunctional cells!

When we exercise, we get our heart rate up and move our muscles. This causes muscle tissue to release cytokines, an inflammation regulator that sends signals to the liver. The liver will then release white blood cells!

How amazing is that?

The more physically active we are as we age, the more we can preserve our bodies and stay feeling good! A healthy immune system is key to healthy bones, skin, heart, and brain. The recommended amount of exercise for older adults is at least 150 minutes a week of moderate-intensity movement. That works out to 20 minutes each day for focusing on moving your body and feeling good! Let’s boost our immune system today and get those minutes in!