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Exercise as a boost to your immune system

1 min read
Cycle Care

Approved by

Sharon Asscher - orthomolecular therapist and hormone consultant
The new year often comes with new resolutions. More exercise is almost always at the top of the list. We already knew that exercise is good for your mental health and your weight. But did you know that it also has a positive effect on your immune system?

Research shows that frequent moderate intensive exercise, at least 150 minutes per week, has a positive effect on our immune system. Exercise circulates important immune cells in our body, which has an anti-inflammatory effect. Inflammatory factors are a good indicator of how our immune system is doing. They tend to be lower in people who exercise moderate intensively on a regular basis. Exercise also has an indirect effect, because it helps to reduce excess fat mass. A lower fat percentage often results in less chronic inflammation in the body. And that’s a good thing!

We’re going to give you some tips on how to best start and persevere!


Make sure that you routinely, definitely 5 times a week for 30 minutes, exercise moderate intensively. Don’t get carried away. Professional athletes move a lot and intensively, and that’s actually not that great for our immune system, despite what you may think.

Take a breather

Don’t train for more than three consecutive days; rest is just as important as exercise is!


Always listen to your body. If you suffer from ‘pains’ or if you’re really tired after training (or the day after working out), try to take it slow and let your body heal.

Start slow but steady

If you haven’t exercised or moved for some time, start slow. Take a walk (10,000 steps a day can be a challenge!) and try to do some cardio after. Next, you can start doing some exercises to strengthen your muscles. 

Your diet also influences your athletic performance. Do you want to know what you can do with nutrition to perform better? Then you have to read this article!

Did you know that running is extra good for women? Why is that? You can read about it here!



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