Exercise Trains Your Immune Cells to Stay Strong as You Age

Dr. Joseph Mercola - Take Control of Your Health

Briana Mercola

Health & Fitness, Alternative Health

4.6 • 1.5K Ratings

🗓️ 25 December 2025

⏱️ 7 minutes

🔗️ Recording | iTunes | RSS

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Summary

Exercise trains your immune system to respond faster and recover more efficiently, helping you stay energized and more resistant to illness
Years of consistent moderate training reshape how your immune cells produce and manage energy, keeping them youthful and resilient as you age
Active adults maintain steadier inflammation and bounce back quicker from stress, reducing fatigue, soreness, and lingering symptoms after illness
Daily walking with short, high-quality strength sessions builds immune stability without overwhelming your system or spiking stress hormones
Training your immune cells through repetition — not intensity — gives you lasting protection, better recovery, and steadier energy throughout your life

Transcript

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0:00.0	Are you noticing colds that linger longer, mornings that feel heavier, or
0:04.0	soreness that seems to hang around after minor stress?
0:07.0	Welcome to Dr. Mercola's cellular wisdom. Stay informed with quick, easy-to-listen
0:12.2	summaries of our latest articles, perfect for when you're on the go. No reading
0:16.1	required. Subscribe for free at Mercola.com for the latest health insights.
0:20.3	Hello and welcome to Dr. Mercola's Cellular Wisdom. I'm Ethan Subscribe for free at mercola.com for the latest health insights.
0:24.2	Hello and welcome to Dr. Mercola's cellular wisdom.
0:25.6	I'm Ethan Foster.
0:29.7	Today we're looking at how consistent exercise retrains your immune cells so you respond faster, recover more cleanly, and maintain steadier energy as you age.
0:35.9	I'm Alara Sky.
0:37.4	Your immune system doesn't fail overnight.
0:39.3	It slows and loses coordination.
0:41.3	What you feel as sluggishness,
0:44.3	frequent minor illnesses, or stubborn inflammation
0:47.3	often reflects how efficiently your immune cells
0:50.3	produce and manage energy.
0:52.3	The encouraging part is that years of moderate, regular movement
0:56.5	can reshape that efficiency. A key insight comes from research and scientific reports that
1:02.5	compared lifelong endurance trained older adults with sedentary peers. The trained group's
1:08.2	natural killer cells, the rapid response defenders that patrol for
1:12.1	infected or abnormal cells, were stronger, quicker to activate, and more durable under pressure.
1:18.6	That translates into better day-to-day resilience.
	...

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