Many people know that exercise is good for staying in shape, but its powerful effects on the immune system are just beginning to be fully understood. A big part of this benefit comes from special proteins called myokines. These substances are made by skeletal muscle when we move, especially during workouts. Myokines act like tiny messengers that help different parts of the body communicate and fight off chronic diseases.
What Are Myokines?
Myokines are hormone-like proteins released by muscles when they contract. Scientists first discovered them when studying how exercise helps people manage conditions like type 2 diabetes, heart problems, and obesity. Now we know they also calm down harmful chronic inflammation, which plays a role in many serious diseases. This process gives us a powerful, natural way to stay healthy.
How Myokines Lower Inflammation
When you exercise, your muscles send out different types of myokines. Some of the most important ones for fighting inflammation include:
- IL-6 – While IL-6 can sometimes cause inflammation during infections, the version made by muscles during exercise does the opposite. It helps reduce harmful immune responses and signals the body to be more balanced.
- Irisin – This myokine is known for boosting fat burning, but it also fights inflammation by turning on helpful genes and turning off ones that increase body stress.
- BDNF (Brain-Derived Neurotrophic Factor) – BDNF isn’t just for the brain. It supports healthy communication between nerve cells, fights inflammation in the nervous system, and can protect against diseases like Alzheimer’s.
Different Exercises, Different Myokines
Not all exercises create the same myokine effects. For example, endurance exercises like jogging or cycling tend to boost IL-6 and BDNF. Strength training, like lifting weights, often activates other myokines that help build muscle while reducing inflammation. Some researchers think a mix of both types may give the best results to help the body stay balanced and disease-free.
How Much Exercise Is Enough?
You don’t need to be an elite athlete to get these benefits. Even low to moderate levels of activity cause muscles to release myokines. Experts recommend getting at least 150 minutes of moderate exercise each week or 75 minutes of vigorous activity. A short walk, light strength training, or a dance session might be enough to trigger the “minimal effective myokine dose” needed to quiet inflammation.
The Problem with Sitting Too Much
You can be a fit person, but if you spend hours sitting every day, your muscles stay quiet. That means they aren’t releasing myokines. This could lead to higher inflammation—even if you go to the gym. Sitting for long periods stops the muscle signals that help regulate blood sugar and reduces the good effects of past workouts. Moving throughout the day helps keep the myokine process going.
Genetics and Personalized Exercise Immunity
Your genes can also affect how much of each myokine your body makes. Some people naturally make more anti-inflammatory proteins during exercise, giving them extra protection. Others might need more activity or different types of workouts to see the same results. In the future, doctors might even be able to create customized fitness plans based on your genetic response to exercise.
Myokines and Brain Health
Besides helping the body fight off inflammation, myokines have powerful effects on the brain. Exercise boosts BDNF levels, which protect neurons and improve focus, memory, and mood. This may explain why people who move more tend to have lower risks of depression, anxiety, and diseases like Alzheimer’s. Myokines also reduce inflammation in the brain, making it stronger and more resilient over time.
Why Myokines Matter for Everyone
Understanding myokines helps explain why exercise is so powerful. It’s not just about weight loss or looking good—moving your body turns your muscles into a “secretory organ” that sends out health-protecting signals. These proteins can reduce harmful inflammation, protect your organs, improve brain function, and help you live a longer and healthier life. No pills required—just pick your favorite way to move and do it regularly.
Takeaway: Move to Heal
Exercise doesn’t just train your body—it trains your immune system. Thanks to myokines, each workout can lower inflammation, improve how your brain works, and guard your long-term health. Whether it’s walking, dancing, lifting, or biking, your muscles are ready to help you heal. The key is staying consistent and making movement a normal part of every day.
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