Inflammation Under Control: How Moderate Running Benefits Senior Immune Systems
As people get older, their bodies deal with more inflammation, a natural response that can turn chronic and weaken the immune system. Moderate running offers a simple way to fight back, helping seniors keep inflammation in check and support stronger immunity.
Inflammation is like the body’s alarm system. It swells up to fight injury or infection, but in older adults, it often lingers too long. This chronic inflammation links to issues like heart disease, diabetes, and weaker defenses against germs. Regular movement changes that. Emerging studies show physical activity boosts immune function in those 65 and older.[1]
Moderate running stands out because it is gentle enough for seniors yet powerful against inflammation. Unlike intense workouts that might stress the body, a steady jog or brisk walk-run at a comfortable pace lowers inflammatory markers in the blood. It improves the body’s surveillance against diseases and cuts risks of upper respiratory infections and flu.[2] For seniors, this means fewer sick days and better overall health.
Why does running help? It increases blood flow, which carries immune cells where they are needed. It also balances hormones and reduces fat tissue, a common source of inflammation as we age. The CDC notes that even one session of moderate activity brings quick wins, like better sleep and lower blood pressure, while long-term running builds resilience against dementia, falls, and cancers.[1]
Seniors should aim for 150 minutes a week of moderate running, broken into short sessions. Start slow, like 20 minutes three times a week, on flat paths or treadmills. Pair it with strength moves twice weekly to protect muscles and bones. Always check with a doctor first, especially if new to exercise.
Real science backs this. Research in sports health science highlights the strong tie between activity like running and a robust defense system.[1] Runners see less inflammation and sharper immune responses, key for staying active and independent into later years.
Sources
https://www.cdc.gov/physical-activity-basics/health-benefits/older-adults.html
https://www.runstreet.com/blog/16-running-benefits
https://primaryimmune.org/about/?id=k_running-exercises-to-lose-weight-but-not-muscle-smart-exercises
