Exercise regularly for immune benefits Regular aerobic exercise helps boost your immune system defences. For example, people who regularly exercise at a moderate intensity are less susceptible to upper respiratory tract infections like common colds and flu than people who engage in little or no activity. ¹7 For most people, that equates to 30 to 60 minutes of an activity like cycling or brisk walking on most days of the week. ¹7 Wondering how you can tell if you’re working out at a moderate pace? You want to be able to talk while you exercise but be working too hard to break into song! ¹8 Just getting started? The improved immune function and other health benefits of exercise vary according to your underlying fitness and overall health, so talk to your health professional before getting started if you’re new to exercise, very unfit or overweight, over 40 years old or experiencing any health problems. ¹7 Once your health professional has given you the go ahead, start your new exercise regime gently and build up the intensity over time. This will give both your body and your immune system time to adjust to your new activity levels. ¹7
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