As we search for the best combinations of elixirs, potions, drugs, supplements and food to keep us healthy, we may be missing the one of the most powerful of all. Found right in our own bodies!
...MUSCLE
The connection
There is a reciprocal relationship between muscles and immunity. For instance, macrophages (a type of immune cell) are responsible both for creating an inflammatory response to eliminate damaged cells and pathogens AND THEN switching to an anti-inflammatory role by releasing growth factor encouraging tissue repair and growth. As with putting positive stress on the muscular system and we find pain and soreness (inflammatory) then repairing (anti-inflammatory). This reciprocal role helps us become stronger and more resilient. Healing and regeneration are a good thing and your body needs to go through this regularly in the muscular system in order to optimize health.
Special role Muscle plays in health and immunity
Let’s focus on chronic inflammation. Examples would be osteoarthritis, autoimmune diseases such as Rheumatoid A, heart disease, arterial disease, respiratory allergies, chronic pain and other long-term conditions. Research shows that improving muscle in exercise tasks activates T regulatory cell (Tregs) which are essential mitigators of inflammation from exercise*1. By doing this, it improves the muscle function and enhance endurance capability. The Tregs assist to minimize muscle damage through the effect of lowering levels of interferon. This protein is linked to persistent inflammation in elevated levels. This will affect aging and inflammatory diseases. 
We want to curb chronic inflammation by improving muscle activations which will support a more efficient immune response and recovery. As with any autoimmune disease exercise can be contraindicated because the prescription is incorrect. Most in the fitness industry do not know how to coordinate a program for RH A for example. Over the long term, muscle improvement will help with reducing inflammation, aging effects and sickness frequency.
There is a special set of proteins that are released during exercise. More specifically during intensive muscle work. These are called myokines. It has been shown that these exercise-induced myokines are grand facilitators throughout the entire body. They assist communication between muscles to adipose tissue, liver, pancreas, skin, gut, brain (big one for mental clarity and function), blood vessels and bones. These myokines serve a chemical messenger for immune regulation. Essentially, improving the body’s muscle activity regularly will improve your health and immunity resilience.
Can muscles enhance circulation AND immune function? YES
Circulation is always enhanced throughout the body during muscle contraction by moving blood and lymph. This helps to provide necessary nutrients and energy to cells. It’s crucial that this movement occurs for immune function as it ensures the immune cells are transported to necessary areas of the body. The movement is responsible for the removal of toxins and waste while boosting immune system efficiencies. Sweating is also promoted through the muscular effort to alleviate toxins and waste, and support immune function. Increasing muscle composition elevates all of these functions and benefits.
A notable benefit of improving muscle composition in the body is that it helps generate more glutamine*2. Sometimes called L-glutamine, this non-essential amino acid is important for muscle health and immune function. Glutamine is very necessary for immune system activities which include production of cytokines (act a chemical messengers), growth of lymphocytes (white blood cells) and helpful for macrophage and neutrophil function for fighting inflammations/infections.
Improving, changing and maintaining a health muscles mass throughout your life is essential to staving off common sickness and some advanced disease effects. More research is coming to show how much muscle can reduce the negative effects of aging and prolong functional aging. Best to have advice and prescription for what actually to do for exercise to improve your muscle composition. Many activities do not do this, and thus have little effect on you your immune system. Getting moving versus not, is always best. However, to actually benefit health and immunity, its best to build more muscle!
References:
(1) H & info Sci Sys. Vol 13, July 23 2025. Wang, Zhao
(2) Clin. Nut. Vol 38 Iss13, June 2019. Ahmadi, Rayyani