Mixed
Moderate exercise training (≥5 days/week, 20+ min bouts) significantly reduces the incidence and duration of upper respiratory tract infections (URTI) compared to sedentary behavior.
Aim for at least 20 minutes of moderate aerobic activity, five days a week. This level of activity is proven to cut your risk of getting sick by nearly half compared to being sedentary, and it does so without the immune suppression risks associated with extreme endurance training.
The RCTs (8 weeks to 1 year in length) are consistent in demonstrating that study participants assigned to moderate exercise programs experience reduced URTI incidence and duration. The magnitude of reduction in URTI symptom days with near-daily moderate exercise in these RCTs (typically 40%–50%) exceeds levels reported for most medications and supplements...
Why this rating
Supported by multiple RCTs and large epidemiological studies, though the paper notes the right side of the J-curve (high intensity) is less clear for elite athletes.
Source
The compelling link between physical activity and the body's defense system
David C. Nieman et al. · Journal of sport and health science/Journal of Sport and Health Science · 2018
DOI 10.1016/j.jshs.2018.09.009
More from this paper
- High-volume, intense exercise training and competition are associated with transient immune dysfunction and an increased risk of upper respiratory tract infections (URTI).Good
- Carbohydrate ingestion (30-60 g/h) during prolonged endurance exercise attenuates post-exercise inflammation and stress hormone elevation.Good
- Polyphenol intake (specifically from fruits like bananas) during exercise provides anti-inflammatory and immune-protective benefits via gut-derived metabolites.Moderate
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →