[Skip to main content](https://www.nike.com#skip-to-content)[Accessibility at Nike](https://www.nike.com/accessibility#introduction) - [](https://www.nike.com/jordan) - [](https://www.nike.com/w/converse-akmjx) - [Find a Store](https://www.nike.com/retail) - [Help](https://www.nike.com/help) [Help](https://www.nike.com/help) - [Order Status](https://www.nike.com/orders/details/) - [Shipping & Delivery](https://www.nike.com/help/a/shipping-delivery) - [Returns](https://www.nike.com/help/a/returns-policy) - [Order Cancellation](https://www.nike.com/help/a/change-cancel-order) - [Size Charts](https://www.nike.com/help/a/size-charts) - [Contact Us](https://www.nike.com/help/#contact) - [Membership](https://www.nike.com/membership) - [Promotions & Discounts](https://www.nike.com/promo-code) - [Product Advice](https://www.nike.com/product-advice) - [Send Us Feedback](https://www.nike.com#site-feedback) - [Join Us](https://www.nike.com/membership) - [Sign In](https://www.nike.com/register) [](https://www.nike.com) - [Men](https://www.nike.com/men) - [Limited Time](https://www.nike.com/w/mens-back-to-school-sale-2083cznik1) - [Extra 25% Off Select Styles](https://www.nike.com/w/mens-back-to-school-sale-2083cznik1) - [New & Featured](https://www.nike.com/w/new-mens-3n82yznik1) - [New Arrivals](https://www.nike.com/w/new-mens-3n82yznik1) - [Best Sellers](https://www.nike.com/w/mens-best-76m50znik1) - [Latest Drops](https://www.nike.com/w/new-upcoming-drops-k0gk) - [Back to School Shop](https://www.nike.com/w/back-to-school-840ik) - [SNKRS Launch Calendar](https://www.nike.com/launch) - [Shoes](https://www.nike.com/w/mens-shoes-nik1zy7ok) - [All Shoes](https://www.nike.com/w/mens-shoes-nik1zy7ok) - [Basketball](https://www.nike.com/w/mens-basketball-shoes-3glsmznik1zy7ok) - [Jordan](https://www.nike.com/w/mens-jordan-shoes-37eefznik1zy7ok) - [Lifestyle](https://www.nike.com/w/mens-lifestyle-shoes-13jrmznik1zy7ok) - [Running](https://www.nike.com/w/mens-running-shoes-37v7jznik1zy7ok) - [Sandals & Slides](https://www.nike.com/w/mens-sandals-slides-fl76znik1) - [Training & Gym](https://www.nike.com/w/mens-training-gym-shoes-58jtoznik1zy7ok) - [Custom Shoes](https://www.nike.com/w/mens-nike-by-you-shoes-6ealhznik1zy7ok) - [Clothing](https://www.nike.com/w/mens-clothing-6ymx6znik1) - [All Clothing](https://www.nike.com/w/mens-clothing-6ymx6znik1) - [Jackets & Vests](https://www.nike.com/w/mens-jackets-vests-50r7yznik1) - [Pants](https://www.nike.com/w/mens-pants-and-tights-2kq19znik1) - [Shorts](https://www.nike.com/w/mens-shorts-38fphznik1) - [Sweats & Sweatshirts](https://www.nike.com/w/mens-fleece-4xh6qznik1) - [Swim](https://www.nike.com/w/mens-surf-swimming-3c2djznik1) - [Tops & Graphic Tees](https://www.nike.com/w/mens-tops-t-shirts-9om13znik1) - [Accessories](https://www.nike.com/w/mens-accessories-equipment-awwpwznik1) - [All Accessories](https://www.nike.com/w/mens-accessories-equipment-awwpwznik1) - [Bags & Backpacks](https://www.nike.com/w/mens-bags-and-backpacks-9xy71znik1) - [Hats & Headwear](https://www.nike.com/w/mens-hats-visors-and-headbands-52r49znik1) - [Socks](https://www.nike.com/w/mens-socks-7ny3qznik1) - [Sunglasses](https://www.nike.com/w/sunglasses-arlyp) - [Shop By Sport](https://www.nike.com/gear-up) - [All Conditions Gear](https://www.nike.com/acg) - [Baseball](https://www.nike.com/w/mens-baseball-99fchznik1) - [Basketball](https://www.nike.com/w/mens-basketball-3glsmznik1) - [Football](https://www.nike.com/w/mens-football-3hj8mznik1) - [Golf](https://www.nike.com/w/mens-golf-23q9wznik1) - [Locker Room](https://www.nike.com/LockerRoom) - [Running](https://www.nike.com/w/mens-running-37v7jznik1) - [Skateboarding](https://www.nike.com/w/mens-skateboarding-8mfrfznik1) - [Soccer](https://www.nike.com/w/mens-soccer-1gdj0znik1) - [Tennis](https://www.nike.com/w/mens-tennis-ed1qznik1) - [Training](https://www.nike.com/w/mens-training-gym-58jtoznik1) - [Women](https://www.nike.com/women) - [Limited Time](https://www.nike.com/w/womens-back-to-school-sale-2083cz5e1x6) - [Extra 25% Off Select Styles](https://www.nike.com/w/womens-back-to-school-sale-2083cz5e1x6) - [New & Featured](https://www.nike.com/w/new-womens-3n82yz5e1x6) - [New Arrivals](https://www.nike.com/w/new-womens-3n82yz5e1x6) - [Best Sellers](https://www.nike.com/w/womens-best-5e1x6z76m50) - [Back to School Shop](https://www.nike.com/w/back-to-school-840ik) - [SNKRS Launch Calendar](https://www.nike.com/launch) - [Shop by Color](https://www.nike.com/w/womens-matching-sets-clothing-2lukpz5e1x6z6ymx6) - [Dark Neutrals](https://www.nike.com/w/womens-color-shop-brown-4elb3z5e1x6) - [Illusion Green](https://www.nike.com/w/womens-color-shop-green-5e1x6z9cm3q) - [Midnight Blue](https://www.nike.com/w/womens-color-shop-blues-5e1x6z7wk8r) - [Pink Rise](https://www.nike.com/w/womens-color-shop-fierce-pinks-4x3uaz5e1x6) - [Warm Neutrals](https://www.nike.com/w/womens-color-shop-new-neutrals-5e1x6z98ed2) - [Accessories](https://www.nike.com/w/womens-accessories-equipment-5e1x6zawwpw) - [All Accessories](https://www.nike.com/w/womens-accessories-equipment-5e1x6zawwpw) - [Bags & Backpacks](https://www.nike.com/w/womens-bags-and-backpacks-5e1x6z9xy71) - [Hats & Headwear](https://www.nike.com/w/womens-hats-visors-and-headbands-52r49z5e1x6) - [Socks](https://www.nike.com/w/womens-socks-5e1x6z7ny3q) - [Sunglasses](https://www.nike.com/w/sunglasses-arlyp) - [Shoes](https://www.nike.com/w/womens-shoes-5e1x6zy7ok) - [All Shoes](https://www.nike.com/w/womens-shoes-5e1x6zy7ok) - [Basketball](https://www.nike.com/w/womens-basketball-shoes-3glsmz5e1x6zy7ok) - [Jordan](https://www.nike.com/w/womens-jordan-shoes-37eefz5e1x6zy7ok) - [Lifestyle](https://www.nike.com/w/womens-lifestyle-shoes-13jrmz5e1x6zy7ok) - [Running](https://www.nike.com/w/womens-running-shoes-37v7jz5e1x6zy7ok) - [Sandals & Slides](https://www.nike.com/w/womens-sandals-slides-5e1x6zfl76) - [Training & Gym](https://www.nike.com/w/womens-training-gym-shoes-58jtoz5e1x6zy7ok) - [Custom Shoes](https://www.nike.com/w/womens-nike-by-you-shoes-5e1x6z6ealhzy7ok) - [Clothing](https://www.nike.com/w/womens-clothing-5e1x6z6ymx6) - [All Clothing](https://www.nike.com/w/womens-clothing-5e1x6z6ymx6) - [Bras](https://www.nike.com/w/womens-sports-bras-40qgmz5e1x6) - [Leggings](https://www.nike.com/w/womens-tights-leggings-29sh2z5e1x6) - [Matching Sets](https://www.nike.com/w/womens-matching-sets-clothing-2lukpz5e1x6z6ymx6) - [Jackets & Vests](https://www.nike.com/w/womens-jackets-vests-50r7yz5e1x6) - [Pants](https://www.nike.com/w/womens-pants-and-tights-2kq19z5e1x6) - [Shorts](https://www.nike.com/w/womens-shorts-38fphz5e1x6) - [Skirts & Dresses](https://www.nike.com/w/womens-skirts-and-dresses-5e1x6z8y3qp) - [Sweats & Sweatshirts](https://www.nike.com/w/womens-fleece-4xh6qz5e1x6) - [Swim](https://www.nike.com/w/womens-surf-swimming-3c2djz5e1x6) - [Tops & Graphics Tees](https://www.nike.com/w/womens-tops-t-shirts-5e1x6z9om13) - [Shop By Sport](https://www.nike.com/gear-up) - [All Conditions Gear](https://www.nike.com/acg) - [Basketball](https://www.nike.com/w/womens-basketball-3glsmz5e1x6) - [Cheer](https://www.nike.com/w/womens-cheerleading-1cyjkz5e1x6) - [Golf](https://www.nike.com/w/womens-golf-23q9wz5e1x6) - [Locker Room](https://www.nike.com/LockerRoom) - [Running](https://www.nike.com/w/womens-running-37v7jz5e1x6) - [Soccer](https://www.nike.com/w/womens-soccer-1gdj0z5e1x6) - [Softball](https://www.nike.com/w/womens-softball-2dlpvz5e1x6) - [Tennis](https://www.nike.com/w/womens-tennis-5e1x6zed1q) - [Training](https://www.nike.com/w/womens-training-gym-58jtoz5e1x6) - [Volleyball](https://www.nike.com/w/womens-volleyball-5e1x6ztc2u) - [Kids](https://www.nike.com/kids) - [Limited Time](https://www.nike.com/w/kids-back-to-school-sale-2083czv4dh) - [Extra 25% Off Select Styles](https://www.nike.com/w/kids-back-to-school-sale-2083czv4dh) - [Get Set for School](https://www.nike.com/back-to-school) - [New Arrivals](https://www.nike.com/w/new-kids-3n82yzv4dh) - [Best Sellers](https://www.nike.com/w/kids-best-76m50zv4dh) - [Back to School Shop](https://www.nike.com/w/kids-back-to-school-840ikzv4dh) - [Back to School Shoes](https://www.nike.com/w/kids-back-to-school-shoes-840ikzv4dhzy7ok) - [Back to School Clothing](https://www.nike.com/w/kids-back-to-school-clothing-6ymx6z840ikzv4dh) - [Bags & Backpacks](https://www.nike.com/w/back-to-school-bags-and-backpacks-840ikz9xy71) - [Nike x LEGO®](https://www.nike.com/w/nike-lego-collection-58jr) - [Teens](https://www.nike.com/teens) - [Shoes](https://www.nike.com/w/kids-shoes-v4dhzy7ok) - [All Shoes](https://www.nike.com/w/kids-shoes-v4dhzy7ok) - [Big Kids (7-15 yrs)](https://www.nike.com/w/big-kids-shoes-agibjzv4dhzy7ok) - [Little Kids (3-7 yrs)](https://www.nike.com/w/little-kids-shoes-6dacezv4dhzy7ok) - [Baby & Toddler (0-3 yrs)](https://www.nike.com/w/baby-toddler-kids-shoes-2j488zv4dhzy7ok) - [Basketball](https://www.nike.com/w/kids-basketball-shoes-3glsmzv4dhzy7ok) - [Jordan](https://www.nike.com/w/kids-jordan-shoes-37eefzv4dhzy7ok) - [Lifestyle](https://www.nike.com/w/kids-lifestyle-shoes-13jrmzv4dhzy7ok) - [Running](https://www.nike.com/w/kids-running-shoes-37v7jzv4dhzy7ok) - [Sandals & Slides](https://www.nike.com/w/kids-sandals-slides-fl76zv4dh) - [Clothing](https://www.nike.com/w/kids-clothing-6ymx6zv4dh) - [All Clothing](https://www.nike.com/w/kids-clothing-6ymx6zv4dh) - [Big Kids (7-15 yrs)](https://www.nike.com/w/big-kids-clothing-6ymx6zagibjzv4dh) - [Little Kids (3-7 yrs)](https://www.nike.com/w/little-kids-clothing-6dacez6ymx6zv4dh) - [Baby & Toddler (0-3 yrs)](https://www.nike.com/w/baby-toddler-kids-clothing-2j488z6ymx6zv4dh) - [Bras & Tights](https://www.nike.com/w/kids-bras-tights-88mejzv4dh) - [Jackets & Vests](https://www.nike.com/w/kids-jackets-vests-50r7yzv4dh) - [Pants](https://www.nike.com/w/kids-pants-and-tights-2kq19zv4dh) - [Shorts](https://www.nike.com/w/kids-shorts-38fphzv4dh) - [Skirts & Dresses](https://www.nike.com/w/kids-skirts-and-dresses-8y3qpzv4dh) - [Sweats & Sweatshirts](https://www.nike.com/w/kids-fleece-4xh6qzv4dh) - [Swim](https://www.nike.com/w/kids-surf-swimming-3c2djzv4dh) - [Tops & Graphic Tees](https://www.nike.com/w/kids-tops-t-shirts-9om13zv4dh) - [Accessories](https://www.nike.com/w/kids-accessories-equipment-awwpwzv4dh) - [All Accessories](https://www.nike.com/w/kids-accessories-equipment-awwpwzv4dh) - [Bags & Backpacks](https://www.nike.com/w/kids-bags-and-backpacks-9xy71zv4dh) - [Hats & Headwear](https://www.nike.com/w/kids-hats-visors-and-headbands-52r49zv4dh) - [Socks](https://www.nike.com/w/kids-socks-7ny3qzv4dh) - [Shop By Sport](https://www.nike.com/gear-up) - [Basketball](https://www.nike.com/w/kids-basketball-3glsmzv4dh) - [Gymnastics](https://www.nike.com/w/gymnastics-dance-inspired-2obuy) - [Fan Gear](https://www.nike.com/fan-gear) - [Football](https://www.nike.com/w/kids-football-3hj8mzv4dh) - [Running](https://www.nike.com/w/kids-running-37v7jzv4dh) - [Soccer](https://www.nike.com/w/kids-soccer-1gdj0zv4dh) - [Jordan](https://www.nike.com/jordan) - [Limited Time](https://www.nike.com/w/back-to-school-sale-jordan-2083cz37eef) - [Extra 25% Off Select Styles](https://www.nike.com/w/back-to-school-sale-jordan-2083cz37eef) - [New & Featured](https://www.nike.com/w/new-jordan-37eefz3n82y) - [New Arrivals](https://www.nike.com/w/new-jordan-37eefz3n82y) - [Best Sellers](https://www.nike.com/w/best-jordan-37eefz76m50) - [Heat Check](https://www.nike.com/w/jordan-heat-check-1n7xt) - [Back to School Shop](https://www.nike.com/w/back-to-school-jordan-37eefz840ik) - [Men](https://www.nike.com/w/mens-jordan-37eefznik1) - [Shop All](https://www.nike.com/w/mens-jordan-37eefznik1) - [Shoes](https://www.nike.com/w/mens-jordan-shoes-37eefznik1zy7ok) - [AJ1](https://www.nike.com/w/mens-jordan-1-shoes-4fokyznik1zy7ok) - [Clothing](https://www.nike.com/w/mens-jordan-clothing-37eefz6ymx6znik1) - [Accessories](https://www.nike.com/w/jordan-accessories-equipment-37eefzawwpw) - [Women](https://www.nike.com/w/womens-jordan-37eefz5e1x6) - [Shop All](https://www.nike.com/w/womens-jordan-37eefz5e1x6) - [Shoes](https://www.nike.com/w/womens-jordan-shoes-37eefz5e1x6zy7ok) - [AJ1](https://www.nike.com/w/womens-jordan-1-shoes-4fokyz5e1x6zy7ok) - [Clothing](https://www.nike.com/w/womens-jordan-clothing-37eefz5e1x6z6ymx6) - [Accessories](https://www.nike.com/w/jordan-accessories-equipment-37eefzawwpw) - [Kids](https://www.nike.com/w/kids-jordan-37eefzv4dh) - [Shop All](https://www.nike.com/w/kids-jordan-37eefzv4dh) - [Shoes](https://www.nike.com/w/kids-jordan-shoes-37eefzv4dhzy7ok) - [AJ1](https://www.nike.com/w/jordan-1-shoes-1onraz3aqegz4fokyzy7ok) - [Clothing](https://www.nike.com/w/kids-jordan-clothing-37eefz6ymx6zv4dh) - [Accessories](https://www.nike.com/w/kids-jordan-accessories-equipment-37eefzawwpwzv4dh) - Sport - [Basketball](https://www.nike.com/w/jordan-basketball-37eefz3glsm) - [Golf](https://www.nike.com/w/jordan-golf-23q9wz37eef) - [Cleats](https://www.nike.com/w/jordan-cleats-spikes-37eefz5ufbh) - [NikeSKIMS](https://www.nike.com/nikeskims) - [All Shoes](https://www.nike.com/w/nikeskims-shoes-b2asdzy7ok) - [NikeSKIMS Rift](https://www.nike.com/w/nikeskims-shoes-b2asdzy7ok) - [All Clothing](https://www.nike.com/w/nikeskims-b2asd) - [Bras](https://www.nike.com/w/nikeskims-sports-bras-40qgmzb2asd) - [Jackets](https://www.nike.com/w/nikeskims-jackets-vests-50r7yzb2asd) - [Leggings](https://www.nike.com/w/nikeskims-tights-leggings-29sh2zb2asd) - [Shorts](https://www.nike.com/w/nikeskims-shorts-38fphzb2asd) - [Tops and Tanks](https://www.nike.com/w/nikeskims-tops-t-shirts-9om13zb2asd) - [Accessories](https://www.nike.com/w/nikeskims-accessories-equipment-awwpwzb2asd) - [Shop by Color](https://www.nike.com/w/nikeskims-b2asd) - [Cobalt](https://www.nike.com/w/nikeskims-blue-8hfx3zb2asd) - [Ivory](https://www.nike.com/w/nikeskims-white-4g797zb2asd) - [Obsidian](https://www.nike.com/w/nikeskims-black-90poyzb2asd) - [Phoenix](https://www.nike.com/w/nikeskims-brown-557pqzb2asd) - [Shop by Material](https://www.nike.com/w/nikeskims-b2asd) - [Airy](https://www.nike.com/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [Matte](https://www.nike.com/w/nikeskims-nikeskims-matte-5s3enzb2asd) - [Satin Shine](https://www.nike.com/w/nikeskims-nikeskims-shine-aq8qbzb2asd) - [Seamless](https://www.nike.com/w/nikeskims-nikeskims-seamless-6lh4szb2asd) - [Stretch Knit](https://www.nike.com/w/nikeskims-nikeskims-stretch-knit-21jwlzb2asd) - [Stretch Nylon](https://www.nike.com/w/nikeskims-stretch-nylon-7sut9) - [Studio Stretch](https://www.nike.com/w/nikeskims-studio-stretch-admbq) - [NikeSKIMS Guides](https://www.nike.com/w/nikeskims-b2asd) - [NikeSKIMS Lookbook](https://www.nike.com/nikeskims-lookbook) - [NikeSKIMS Bra Guide](https://www.nike.com/nikeskims-bra-guide) - [NikeSKIMS Fabric Guide](https://www.nike.com/nikeskims-collection-guide) - [Back to School](https://www.nike.com/back-to-school) - [Sale](https://www.nike.com/w/back-to-school-sale-2083c) - [Limited Time](https://www.nike.com/w/back-to-school-sale-2083c) - [Extra 25% Off Select Styles](https://www.nike.com/w/back-to-school-sale-2083c) - [Men](https://www.nike.com/w/mens-back-to-school-sale-shoes-2083cznik1zy7ok) - [Shoes](https://www.nike.com/w/mens-back-to-school-sale-shoes-2083cznik1zy7ok) - [Clothing](https://www.nike.com/w/mens-back-to-school-sale-clothing-2083cz6ymx6znik1) - [Accessories](https://www.nike.com/w/mens-back-to-school-sale-accessories-equipment-2083czawwpwznik1) - [Shop All](https://www.nike.com/w/mens-back-to-school-sale-2083cznik1) - [Women](https://www.nike.com/w/womens-back-to-school-sale-shoes-2083cz5e1x6zy7ok) - [Shoes](https://www.nike.com/w/womens-back-to-school-sale-shoes-2083cz5e1x6zy7ok) - [Clothing](https://www.nike.com/w/womens-back-to-school-sale-clothing-2083cz5e1x6z6ymx6) - [Accessories](https://www.nike.com/w/womens-back-to-school-sale-accessories-equipment-2083cz5e1x6zawwpw) - [Shop All](https://www.nike.com/w/womens-back-to-school-sale-2083cz5e1x6) - [Kids](https://www.nike.com/w/kids-back-to-school-sale-shoes-2083czv4dhzy7ok) - [Shoes](https://www.nike.com/w/kids-back-to-school-sale-shoes-2083czv4dhzy7ok) - [Clothing](https://www.nike.com/w/kids-back-to-school-sale-clothing-2083cz6ymx6zv4dh) - [Accessories](https://www.nike.com/w/kids-back-to-school-sale-accessories-equipment-2083czawwpwzv4dh) - [Shop All](https://www.nike.com/w/kids-back-to-school-sale-2083czv4dh) - [Jordan](https://www.nike.com/w/back-to-school-sale-jordan-2083cz37eef) - [Shoes](https://www.nike.com/w/back-to-school-sale-jordan-shoes-2083cz37eefzy7ok) - [Clothing](https://www.nike.com/w/back-to-school-sale-jordan-clothing-2083cz37eefz6ymx6) - [Accessories](https://www.nike.com/w/kids-jordan-accessories-equipment-37eefzawwpwzv4dh) - [Shop All](https://www.nike.com/w/back-to-school-sale-jordan-2083cz37eef) Cancel Cancel Ask NikeAI Popular Search Terms [backpacks](https://www.nike.com/w?q=backpacks&vst=backpacks)[ja 4](https://www.nike.com/w?q=ja%204&vst=ja%204)[shoes](https://www.nike.com/w?q=shoes&vst=shoes)[jordan](https://www.nike.com/w?q=jordan&vst=jordan)[kids' shoes](https://www.nike.com/w?q=kids%27%20shoes&vst=kids%27%20shoes)[air max](https://www.nike.com/w?q=air%20max&vst=air%20max)[jordan 4](https://www.nike.com/w?q=jordan%204&vst=jordan%204)[soccer cleats](https://www.nike.com/w?q=soccer%20cleats&vst=soccer%20cleats) [](https://www.nike.com/favorites "Favorites")[](https://www.nike.com/cart "Bag Items: 0") ## Inspiration - [Latest](https://www.nike.com/stories) - [DNA](https://www.nike.com/stories/dna) - [Coaching](https://www.nike.com/stories/coaching) - [Athletes\*](https://www.nike.com/stories/athletes) - [Community](https://www.nike.com/stories/community) - [Culture](https://www.nike.com/stories/culture) - [Innovation](https://www.nike.com/stories/innovation) - [All Stories](https://www.nike.com/stories/all) Inspiration # How Recovery Affects Your Immune System ##### Coaching The following steps can help you bounce back from your workouts, and they play a crucial part in your body’s ability to stay well. Last updated: August 4, 2021 6 min read  You know how a relaxing vacation can help you recharge and tackle your goals — at work, at the gym, and in life — with even more gusto than before? Well, it turns out your immune system can benefit from a little R&R too. See, while breaking a sweat is good — like, really good — for your immune system, it’s still possible to take your training too far. Consistent, intense exercise without proper recovery between workouts may increase your risk of illness, says Jonathan Peake, PhD, a senior lecturer at the Queensland University of Technology in Australia, who researches the topic. That’s because going too hard, too often could compromise the inner workings of your body’s natural attack force. ## How Your Immune System Works Quick biology refresher: Your immune system is a complex network of cells and proteins that serves as your body’s first and best line of defense against harmful viruses and bacteria. To strengthen it, you want to focus on other areas of wellness — in this case, recovery — that directly affect the network. “One hard, exhaustive bout of exercise, like going all out for an hour, will decrease the number and function of your white blood cells for a few hours,” says Jimmy Bagley, PhD, an associate professor of kinesiology at San Francisco State University. Assuming you don’t eat indoors at a restaurant or sip on your friend’s smoothie afterward, that’s not a huge deal. But frequent intense exercise may have a cumulative effect. “People who exercise too much at a high intensity, without taking proper rest days, tend to have chronically high levels of inflammation,” says Gregory Grosicki, PhD, an assistant professor of kinesiology at Georgia Southern University. “The inflammation compounds the more sessions you pile on back to back.” ## “People who exercise too much at a high intensity, without taking proper rest days, tend to have chronically high levels of inflammation.” __Gregory Grosicki__ PhD, Assistant Professor of kinesiology at Georgia Southern University What can then happen is your immune cells try to fix the inflammation (they can’t), leaving you more vulnerable to outside pathogens. “Your body becomes distracted by chronic inflammation, when it should be fighting the invader that’s sitting in your nose,” says Bagley. Here’s how to optimize your recovery routine to help keep your body’s defensive team intact.  1. __Space out truly tough workouts.__ You might think intense means a tough WOD. But Peake says endurance activities, like a long run or bike ride, especially if performed at a challenging pace, are a bigger concern. That’s because the actual definition of intense exercise is “when you maintain a heart rate at or above 85 percent of the age-predicted maximum for 30 minutes or more,” says Peake. (You probably don’t need to do the math to know when you’re working at that level.) “Resistance exercise, on the other hand, is more intermittent, so it doesn’t involve the same sustained levels of stress on the body as endurance exercise does,” says Peake. And HIIT workouts tend to last less than an hour and have baked-in rest intervals, which offer a degree of mid-workout recovery, research shows. That said, for immunity and muscle-health purposes, you probably don’t want to do them every single day either. Of course, that doesn’t mean intense exercise is off the table. It just means you should take it easy afterward, even if you’re not that sore the next day. Try light activities, like stretching, walking, yoga and foam rolling, says Rebecca Breslow, MD, a sports-medicine physician in the department of orthopedic surgery at Harvard Medical School. Movement gets immunity cells circulating and can help reduce stress that can compromise your system, adds Bagley. And if you are sore, wait for that achy feeling to subside before you push yourself again, says Breslow. 2. __Prioritize those Z’s.__ Growth hormone, which repairs your muscles and produces virus-fighting T cells, is released primarily during sleep. Peake says you should get a minimum of seven and a half hours a night but allow for more if you’re training extra hard. 3. __Watch for signs of overtraining.__ No matter your sport, Dr. Breslow says to take your volume down if you notice any telltale signs of overdoing it: unexplainable irritability, fatigue, excessive soreness or a change in appetite. “With mild symptoms of overtraining, we generally recommend a reduction in training volume and intensity by 50 to 75 percent for one or two weeks,” Dr. Breslow says. If you feel like those symptoms are affecting your day-to-day or not letting up after several easy days, limit yourself to 30 minutes of light, low-impact exercise (aka active recovery) for a few weeks, or until you start to feel normal again. 4. __Factor in other stressors.__ Of course, exercise isn’t the only thing that affects your immune system, for better or worse. Work problems and personal issues can also take their toll. Your body doesn’t care why you’re stressed. It only cares that you’re stressed in the first place. “If you’re experiencing social or work issues, then reduce the intensity of your training until you manage them,” says Peake, in order to prevent throwing your immune system into overdrive. And add some mindfulness exercises to your routine: Just 25 minutes of meditation reduced stress in a study published in “Psychoneuroendocrinology.” 5. __Just chill.__ While all of these tips can help keep your immune system healthy, stressing too much about whether you’re doing recovery right is like taking one step forward and two lunges back. So don’t overthink it. Do what feels good for your mind and body when you need it, and your immune system will reap the rewards.  ### Take It Further For more expert-backed guidance on mindset, as well as movement, nutrition, recovery and sleep, check out the Nike Training Club app. NTC Premium is now free — for good — to all Nike Members in the U.S. [Try NTC today](https://www.nike.com/ntc-app) ### Take It Further For more expert-backed guidance on mindset, as well as movement, nutrition, recovery and sleep, check out the Nike Training Club app. NTC Premium is now free — for good — to all Nike Members in the U.S. [Try NTC today](https://smart.link/5deaab27fce3c) Originally published: August 17, 2020 Resources [Gift Cards](https://www.nike.com/gift-cards) [Corporate Sales](https://www.nike.com/corporate-sales) [Find a Store](https://www.nike.com/retail) [Membership](https://www.nike.com/membership) [Nike Journal](https://www.nike.com/stories) [Site Feedback](https://www.nike.com#site-feedback) Help [Get Help](https://www.nike.com/help) [Order Status](https://www.nike.com/orders/details/) [Shipping and Delivery](https://www.nike.com/help/a/shipping-delivery) [Returns](https://www.nike.com/help/a/returns-policy) [Order Cancellation](https://www.nike.com/help/a/change-cancel-order) [Payment Options](https://www.nike.com/help/a/payment-options) [Gift Card Balance](https://www.nike.com/orders/gift-card-lookup) [Contact Us](https://www.nike.com/help/#contact) Company [About Nike](https://about.nike.com/en) [News](http://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](http://investors.nike.com/) [Purpose](https://purpose.nike.com/) [Sustainability](https://www.nike.com/sustainability) [Accessibility](https://www.nike.com/us/en/accessibility/#introduction) Promotions & Discounts [Student](https://www.nike.com/help/a/student-discount) [Military](https://www.nike.com/help/a/military-discount) [Teacher](https://www.nike.com/help/a/teacher-discount) [First Responders & Medical Professionals](https://www.nike.com/help/a/first-responder-discount) [Birthday](https://www.nike.com/help/a/birthday-terms-promo) [Resources](https://www.nike.com/help) [Gift Cards](https://www.nike.com/gift-cards) [Corporate Sales](https://www.nike.com/corporate-sales) [Find a Store](https://www.nike.com/retail) [Membership](https://www.nike.com/membership) [Nike Journal](https://www.nike.com/stories) [Site Feedback](https://www.nike.com#site-feedback) [Help](https://www.nike.com/help) [Get Help](https://www.nike.com/help) [Order Status](https://www.nike.com/orders/details/) [Shipping and Delivery](https://www.nike.com/help/a/shipping-delivery) [Returns](https://www.nike.com/help/a/returns-policy) [Order Cancellation](https://www.nike.com/help/a/change-cancel-order) [Payment Options](https://www.nike.com/help/a/payment-options) [Gift Card Balance](https://www.nike.com/orders/gift-card-lookup) [Contact Us](https://www.nike.com/help/#contact) [Company](https://about.nike.com/en) [About Nike](https://about.nike.com/en) [News](http://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](http://investors.nike.com/) [Purpose](https://purpose.nike.com/) [Sustainability](https://www.nike.com/sustainability) [Accessibility](https://www.nike.com/us/en/accessibility/#introduction) [Promotions & Discounts](https://www.nike.com/promo-code) [Student](https://www.nike.com/help/a/student-discount) [Military](https://www.nike.com/help/a/military-discount) [Teacher](https://www.nike.com/help/a/teacher-discount) [First Responders & Medical Professionals](https://www.nike.com/help/a/first-responder-discount) [Birthday](https://www.nike.com/help/a/birthday-terms-promo) United States - © 2026 Nike, Inc. All Rights Reserved - Guides - [Nike Air](https://www.nike.com/air) - [Nike Air Force 1](https://www.nike.com/air-force-1) - [Nike Air Max](https://www.nike.com/air-max) - [Nike FlyEase](https://www.nike.com/flyease) - [Nike Flyknit](https://www.nike.com/flyknit) - [Nike Free](https://www.nike.com/free) - [Nike React](https://www.nike.com/react) - [Nike Vaporfly](https://www.nike.com/running/vaporfly) - [Nike ZoomX](https://www.nike.com/zoomx) - [Space Hippie](https://www.nike.com/space-hippie) - [Terms of Sale](https://agreementservice.svs.nike.com/us/en_us/rest/agreement?agreementType=termsOfSale&uxId=com.nike.commerce.nikedotcom.web&country=US&language=en&requestType=redirect) - [Terms of Use](https://agreementservice.svs.nike.com/us/en_us/rest/agreement?agreementType=termsOfUse&uxId=com.nike.commerce.nikedotcom.web&country=US&language=en&requestType=redirect) - [Nike Privacy Policy](https://agreementservice.svs.nike.com/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect) - [ \ Your Privacy Choices](https://www.nike.com/guest/settings/do-not-share-my-data) - [CA Supply Chains Act](https://about.nike.com/en/impact-resources/statement-on-forced-labor) ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)