The term moderate exercise is used frequently right now. Do you really know what it means? Without a definition it’s left to anyone’s personal interpretation. When you’re a woman in the middle of life in the middle of COVID19, should middle of the road exercise be your choice? The problem with the acceptance of “moderate exercise" being best for the immune system is that the theory was derived from studies in the 80s and 90s. Since the popularity and proven benefits of high intensity interval training for many populations little has been done to define a best practice for immune boosting. In other words the recommendations to get moderate exercise are simply a carry over from previous decades and ambiguous. Questions I Answer in this Post What is moderate exercise, and is it really the best right now? If you’re not exercising right now, should you start? If you’re exercising before COVID19, how should you modify your exercise? What signs would suggest you may be compromising your immune system? What other factors could deem exercise “too much”? I want to lead with this: A single bout of high intensity exercise increased cells associated with immunity 5x. The increase in immune cells was greatest in subjects who were of moderate fitness level before the study, compared to athletes in the study. That makes sense if you compare it to someone who has 100 lbs to lose vs. 10 lbs to lose. The individual with the most room for improvement will lose the most weight. That means for you: if you are already a regular exerciser this means you have the greatest potential to boost your immune system by not just blindly doing a “something is better than nothing” approach, but by planning optimal frequency, duration, and intensity. Optimal Not Moderate Exercise It’s important right now that we define what optimal exercise is specific to the immune system. There is evidence that the right amount of exercise can boost the production of macrophages, the kind of white blood cells that “eat” bacteria and viruses. It’s true that too much intense exercise over a period of time can temporarily decrease immune function and increase oxidative stress, however a single bout of vigorous exercise has proven to enhance not suppress immunity. Behavior of almost all immune cells in the bloodstream is altered in some way during and after exercise. For decades it has been accepted that these changes result in a temporary decline in immunity in the hours following exercise. In fact, you may have been told, don’t overdo it: just get moderate exercise, during COVID19. That “advice” is confusing. It leaves a lot of questions about what you can and should do. Say Bye-Bye to Cliches & Generalizations Because that advice might leave you thinking, “something is better than nothing” and leave it at that. I don’t know about you but I have long been told, everything in moderation. Well, we don’t live in those times we did 30 and 40 years ago. That advice is no longer applicable. So if you’re putting in effort exercising, let’s look at how to optimize it and your immune system. Just continuing to do what you’ve been doing, or just starting to do more of what you have always done could do less good. So by the time we’re done with this post I want you to have a better idea about how to structure your own schedule and how to course correct. You can continue to pursue goals as long as you make your primary goal immunity. Typing this next line, I realize I repeat myself. Exercise is Medicine. Here’s why we need to embrace this right now: A single bout of exercise enhances your antibacterial and antiviral immunity. If you’re wiping down shopping carts, wearing a mask and gloves, sheltering at home and your not exercising optimally? You are missing one of the most proactive ways to take charge of your health. Turn Back the Clock for Your Immune System Regular exercise reduces systemic inflammation and improves the immunity of older adults. It’s proven in research again and again