Even though I’m always writing about the studies on the benefits of exercise, I honestly don’t need to see the science to know that it’s good news for our health. Stretching our bodies and moving our muscles comes along with a wealth of health benefits, and if you don’t have access to a gym, there are still plenty of different types of workouts you can try with little to no equipment in the great outdoors or in the comfort and privacy of home.
In another interesting study, researchers explored whether physical activity can train, strengthen, and protect the immune system in older adults. The results point to a simple yet important takeaway: Move more and get sick less. Yes, movement really does protect your immune system. Let’s explore some of the recent exercise science.
The study
In a study published in the journal Scientific Reports, researchers wanted to understand if regular endurance exercise, like cycling, running, or swimming, can help keep part of the immune system healthier and more functional in older adults. Does endurance exercise affect the natural killer (NK) cells? NK cells are a type of white blood cell that act as your immune system’s first line of defense, detecting and killing infected or damaged cells.
The study methods
In this study, the researchers compared nine healthy older men aged around 64 years, and placed them into two groups:
- Endurance-trained group: The endurance group had been performing regular endurance exercise for years.
- Untrained group: The untrained group didn’t do any structured exercise.
Researchers collected blood samples and isolated natural killer cells to determine how they behaved under various conditions, including stressful conditions, using a drug designed to block adrenaline and reduce “stress signaling” in the cells. They also looked at how NK cells produced energy using mitochondria, the tiny organelles considered the engines or powerhouses of cells.
The study results: Endurance exercise and the immune system
The researchers concluded that:
- NK cells from the endurance-trained men were more youthful and healthier and functioned better compared to the untrained group.
- The NK cells from the trained group had fewer signs of exhaustion or aging, better metabolism, and stronger mitochondria.
- When under stress with the drug treatments, the trained men’s NK cells were superior and continued to function properly despite the stress. They were able to produce energy more efficiently.
- The untrained men’s NK cells were more likely to “burn out” compared to the trained group.
Concluding thoughts
This study reveals that older adults who’ve stayed committed to their endurance training for years, like cycling, running, or rowing, have immune cells that age at a slower pace and are better able to effectively produce energy, combat stress and inflammation, and fight infections. Frequent endurance training helps modulate the inflammatory response.
Endurance exercise really does strengthen your immune system, no matter your stage of life, as long as you stick with it. You won’t just improve your fitness; you’ll also boost the functioning of your immune system.
