As a personal trainer in San Mateo, I often get asked about the connection between fitness and the immune system. Can exercise really help boost our immunity and protect us from getting sick? The answer is a resounding yes!

Recent research has shown that regular physical activity can have a significant impact on the health of our immune system. One study, published in the British Journal of Sports Medicine, found that regular exercise can increase the number of white blood cells in the body, which are crucial for fighting off infections. Another study, published in the Journal of Applied Physiology, discovered that moderate-intensity exercise can increase the production of antibodies, which help to neutralize harmful pathogens.

But how exactly does exercise boost our immunity? One of the ways is by increasing the circulation of immune cells throughout the body. When we exercise, our heart rate increases, which in turn increases the flow of blood throughout our body. This allows immune cells to move more quickly and efficiently to areas of infection or inflammation.

Another way that exercise can boost our immunity is by reducing inflammation throughout the body. Inflammation is a natural response to injury or infection, but chronic inflammation can actually suppress the immune system. Research has found that regular physical activity can decrease levels of inflammatory markers in the body, which can help to improve the overall health of the immune system.

So, what kind of exercise is best for boosting immunity? The good news is that any type of physical activity can be beneficial, as long as it gets your heart rate up and makes you sweat. This can include anything from a brisk walk to a high-intensity workout. The key is to find an activity that you enjoy and can stick to on a regular basis.

As a personal trainer in San Mateo, I recommend incorporating a mix of cardio, strength training, and stretching into your exercise routine. Cardio, such as running or cycling, can help to increase circulation and reduce inflammation. Strength training, such as weightlifting, can help to increase muscle mass and improve overall physical function. Stretching, such as yoga or Pilates, can help to reduce stress and tension in the body, which can also have a positive impact on the immune system.

It’s important to note that while regular physical activity can certainly boost our immunity, it’s not a magic bullet. A healthy diet, adequate sleep, and stress management are also crucial for maintaining a healthy immune system.

One of the best ways to make sure you’re getting enough exercise is to hire a personal trainer like me to design a workout plan that is tailored to your specific needs and fitness level. As a personal trainer in San Mateo, I can help you set realistic fitness goals and create a workout routine that you can stick to.

So, if you want to stay fit and healthy, and protect yourself from illness, start incorporating regular physical activity into your daily routine. And if you need help getting started, give me a call at Holly Roser Fitness.

“Regular exercise is like taking your white blood cells to the gym”- Holly Roser Fitness


Nieman, D.C. (2015). Exercise, infection, and immunity. International Journal of Sport Nutrition and Exercise Metabolism, 25(1), 1-21.

Pedersen, B.K., & Febbraio, M.A. (2012). Muscle as an endocrine organ: focus on muscle-derived interleukin-6. Physiology Reviews, 92(4), 1369-1409.

Nieman, D.C., & Pedersen,

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