In the wake of COVID-19, it is tempting to discount the potential harm of the flu. After all, we rarely hear about the flu by comparison. But while most influenza infections resolve on their own, the flu can lead to pneumonia, an infection that inflames the lungs and makes breathing difficult. This is because the flu can weaken the immune system and damage airways, allowing secondary infections like pneumonia to take hold. A new study adds to research showing that exercisers show major immune advantages, and their active lifestyles protect them from the risk of severe flu and pneumonia.
Flu and pneumonia-related deaths are often grouped together in reporting because they often occur together. In fact, the US National Vital Statics System lumps these conditions together, and they rank in the top ten causes of death in Americans. Deaths due to this cause tend to impact those who are older, especially if they suffer immune impairment.
A large-scale study followed Americans from 1998 through 2018, capturing information about the health-related behavior. After analyzing data from almost 600,000 adults, their results push the importance of an active lifestyle.
The very best protection and odds of surviving flu and pneumonia come from the combination of both aerobic and strength-building activities. Those who met both aerobic and muscle-strengthening guidelines had a 48% lower risk of influenza and pneumonia mortality.
The immune advantages that come from cardiovascular, or “aerobic” exercise are well documented. These include movements like fast-paced walking, jogging, cycling, and using ellipticals. Those who enjoyed regular cardio exercise showed protective advantages, and the results were dose-dependent. That means that with increasing amounts of time devoted to aerobic exercise, individuals gained greater protection from severe flu and pneumonia.
Engaging in only aerobic exercise: 36% lower risk. To get the full benefits, adults have to do a little strength training, too.
The immune advantages that come from strength training are not as reliable as those from aerobic exercise, but it offers other types of health advantages. Strength training includes workouts that feature plate-loaded machines as well as free weights. Compared to those who did not workout at all, those who strength trained showed some health protection. But there are two interesting findings to delve deeper into:
First, the study showed that completing two or fewer strength training workouts per week was associated with the best protection from severe flu or pneumonia.
And second, the adults who loved to pump iron most often were actually at a disadvantage. Adults who completed seven or more strength workouts per week had an increased risk of premature death from flu/pneumonia.
Surprised? Other studies also show that very frequent strength workouts can lead to overtraining. This is similar to the findings of another huge study on 416,420 US adults, where the authors noted that when it comes to living a long, healthy life, strength training was “no longer beneficial at 7 times per week.” 
Recently there has been a decline in cardio workout interest, leading some gyms to make more space for strength-building workouts. At the same time, blogs are promoting strength more heavily, making strength and cardio seem equivalent in terms of longevity advantages. But this is not accurate – and it can confuse consumers.
For example, the Washington Post recently entitled a blog on the topic: “For longevity, muscle strength may be as important as aerobic exercise.” Yet careful readers will note that in the same blog, they acknowledge that strength alone cannot match the combination of both strength and cardio. And the main paper they cite concludes that “Combined aerobic and muscle-strengthening physical activity provides superior and more complete health benefits than either activity alone.”
The truth is that cardio is indispensable for optimal health and longevity. It offers impressive immune advantages. And the study we’re exploring focuses on that immune advantage by looking at who was most susceptible to infection.
Adults who engaged in both aerobic and strength-based workouts were least susceptible to flu or pneumonia-related death in the large-scale study. This suggest that well-rounded exercise habits confer the best protection.
Treo helps members do both.
With hundreds of on-demand options, Treo members enjoy convenient access to on-demand fitness classes. These provide plenty of variety ranging from cardio and strength to yoga and even short movement bursts that last just minutes. For those who have equipment, we’ve got you covered too; virtually every modality has programming to keep you motivated to sweat and move.
Interested in how your group can gain access to the platform? Email us at info@treowellness.com.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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