8 Must-Try Immunity Boosting Exercises

8 Must-Try Immunity Boosting Exercises

The new normal has put a whole lot of importance on immunity since December 2019. A heavy price has been paid due to pre-existing immunity issues and now more than ever, focussing on it is important. The good news is that can do it can do it through diet and exercise. You can boost your immune system by quickly locating and dealing with harmful pathogens.

 As you age, regular exercise can efficiently keep your immune system stable and strong. Plenty of researches have found that moderate exercise can immensely boost your immune system’s metabolic health and defense activity. By keeping your immune system active and healthy, you improve your chances of warding off viruses that can make you sick for days. The plus side is that you’ll feel better and have more energy!  

The Department of Health and Human Services recommends 150 minutes of moderate exercise or 75 minutes of energetic exercise every week. Here are few must-try immunity-boosting exercises you can try. 

1. Strength Training

Strength training is a kind of exercise that includes moves meant to enhance your body’s stamina and. Here’s a quick idea of how muscles get stronger and bigger. If you have never performed a pushup before and then do one rep, you introduce new stress on your working muscles. In this case, your arms, chest, and shoulders. As a result, the muscle tissues have micro-tears, and the body repairs them to adapt as they become bigger and stronger. That being said, you don’t need a lot of weight to elicit a change. If you are new to strength training, even the simplest exercises can stimulate a response, and as you start getting stronger, you can increase the reps, weight, sets and even reduce your rest time to progress. Science believes that strength training has increased muscle mass in adults (which means more calories burned at rest), resulting in less fat mass. Beyond gaining a better body, studies also link strength training to enhanced coordination, higher bone density, better cognitive function, and reduced back pain in inactive adults. You will also look and feel better. 

2. Walking and Hiking 

Not ready for strength training yet? Then opt for walking. Being inside and glued to your screens is not suitable for anyone, and you don’t need research to tell you that, although it does! Though social distancing regulations are being implemented, you can go outside, which you need to be doing as it lowers depression. A study from Stanford University linked 90-minutes of walking outdoors to decreased activity in the part of the brain associated with depression. A difficult terrain of trail hiking increases your workout intensity, exposing you to the beautiful parts of nature. 

3. High-Intensity Interval Training

This workout, also known as HIIT, has you performing an exercise hard as you can for a designed time (usually anywhere from 20 to 60 seconds) and then resting for 10-20 seconds. Compared to slow-and-steady exercise, you will raise your heart rate far higher and faster. It is very strenuous, but the plus point is that a HIIT session typically lasts anywhere between 15-20 minutes.

If it has been a while since you exercised, skip HIIT for a time and start building up your base level of fitness with light strength training and walking/jogging. It will be intense. This intensity garners an “afterburn” result, where your body will continue to use the calories for hours after your workout, almost about 6 to 15% of the total calories you burned from the initial session. Another study concludes that a 30-second all-out sprint on a bike produces a 450% increase in human growth hormone production, which is responsible for repairing brain and muscle tissues, boosts metabolism, and aids in fat loss.

4. Pilates

Pilates is excellent for flexibility and strength building. It turns out, and this low-impact workout is perfect for the immune system too. As the lymphatic and respiratory systems are crucial for your immune system, the rhythmic movements of pilates stimulate blood flow and lymph flow, which is essential for a healthy immune system. Involving pilates in your routine at least 4-5 times a week can prove to be highly beneficial. 

5. Squats

When done regularly, Squats can tone the legs, strengthen the core, and provide the glutes with a powerful workout. In addition, it can make sure your body stays physically strong by enhancing blood circulation. In other terms, it easily strengthens the lower body muscles.

6. Side to side jumps

Isn’t that one of the easiest exercises? You can add any variation of side-to-side jumps or movements to your fitness routine. Doing so can increase stability, strength and, coordination in your body. It can also have an excellent effect on the lymph (which contains antibodies) of the body. This simple exercise can help maintain your immune system.

7. Rebounding

Rebounding is a kind of exercise that involves jumping on a mini fitness trampoline. Not only is this activity fun, but also one of the best workout routines when it comes to draining your lymphatic system and detoxing your body. Rebounding is a low-impact exercise that is perfect if you switch up your regular exercise routine and opt for a more leisurely activity. It is also a great indoor exercise alternative that improves your heart rate, especially as the cooler months approach.

8. Classic Superman pose

The classic Superman exercise is meant to strengthen your upper and lower back. Try and hold the pose for 1 to 2 minutes for optimum benefit. You can add this one to your daily workout regime to improve your immune response, reduce inflammation, and lower the risk of illness.


Exercise is one of the greatest ways of building up your immunity and immune response. These workouts mentioned above are meant to detox the lymphatic system, giving your body the energy to fight the millions of germs that are found around you every day. From moderate to high-intensity exercise to hiking to pilates, whatever gets you up and moving sufficiently will benefit your immune system. As a reminder, all exercises are effective in moderation. Start slowly, then increase the intensity as you get stronger and look for better challenging exercise activities. Ensure you have enough drinking water throughout the day, especially before, after, and during your workout. Carrying an insulated stainless steel water bottle is your best bet to stay hydrated while you walk or exercise! 

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