The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
what I mean by that is the appropriate intensity and duration of exercise can act as a stressor that promotes a bit of inflammation yes the release of cyto kindes and a bit of activation of the innate immune system including the production of more white blood cells natural killer cells such that you're sort of prompting the innate immune system to almost think that there's something to battle such that if you ever encounter an infection you can defeat it right off the bat
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so 60 minutes or less of this moderate to high-intensity exercise creates this mild stress response and an increase in the function of the inate immune system
if you want to keep your inate immune system strong and able to combat off colds and flu then we know that exercise can be an excellent way to increase the output of that innate immune system
This becomes very important when later we talk about how specific forms intensities and durations of exercise can increase the ability for your innate immune system to combat infections so that your adaptive immune system perhaps doesn't even have to get involved in the battle because your innate system handled it there are data to show the exercise of sufficient intensity and duration but not excessive intensity and duration can recruit the lymphatic system and recruit or increase the activity of the innate immune system even in the absence of an infection such that if you go to that party and you encounter that person with a colder flu you can defeat that colder flu virus at the outset and never have to deal with making antibodies to that colder flu virus at all
exercise of specific type and specific duration and specific intensity can serve to bolster the innate immune system