increase immunity through exercise

Best Exercises to Increase Immunity Naturally


Top Exercises to Increase Immunity Naturally

Are you feeling overly tired and depressed all the time? If you are looking for one of the best ways to keep your immunity in check, regular exercise is the key. You may feel better if you put some time into a simple exercise routine. Try exercising  several times a week or maybe go for a walk every day. As this can increase immunity.

Exercising or some form of physical activity daily improves our overall fitness, which in turn helps boost our immune system, which is also the body’s central defence system against all infections. Exercising is the easiest way to jump-start your immunity. In addition, it helps keep stress away and prevents problems like osteoporosis, heart disease, and certain types of cancer.

You will consistently benefit from your exercise if you figure out how to do about an hour consistently. Considering the restrictions of the ongoing global pandemic, you can also exercise at home and strengthen immunity.

Does Exercise Increase Immunity?

Regular exercise is like the foundation of a healthy life. It has benefits such as improving your cardiovascular health, lowering blood pressure, and helping to control body weight. But does it boost your immunity naturally and keep you healthy? Along with a balanced and healthy diet, exercise can do wonders for overall good health and therefore helps maintain a healthy immune system. It also contributes directly by stimulating the body through good blood circulation. This allows the cells of the immune system to function through the body much more freely and efficiently to do their work.

Daily exercise can cause a change in disease-fighting antibodies and white blood cells. These white blood cells will circulate more quickly so that they can detect an infection relatively easily.

Increasing body temperature during and after training can prevent certain bacteria from growing and affecting the immune system. Moreover, exercise helps with weight loss during quarantine. Plus, exercise slows the rate of release of stress hormones.

Types of Immunity Building Exercises

High-Intensity Interval Training

Also known as HIIT, high-intensity interval training allows you to exercise as hard as you can for a set amount of time and then rest for the same amount of time. Compared to slow and steady exercise, it will increase your heart rate much more, much faster. It is very exhausting, but the advantage is that a HIIT session usually lasts between 15 and 20 minutes.

If it’s been a while since you’ve exercised regularly, skip HIIT to get started and build your basic fitness level with light strength training and walking. It is intense. However, intensity generates an afterburner effect, where your body continues to use calories for hours after your workout, roughly 6 to 15% of your total calories burned from the initial session. Another study shows that a maximum 30-second sprint on a bicycle produced a 450% increase in the production of human growth hormone.  Human grown hormones repair brain tissues and muscles, increases metabolism, and aids in fat loss.

Tabata exercises are great as well.

Also Read: Home Yoga Workouts For Stress-Free Life


A short walk about the same length as your lunch break is enough to keep your immunity working as it should. One study followed 1,000 adults during flu season, and those who walked 30 to 45 minutes a day had 43 percent fewer sick days than those who did not. So schedule a brisk walk at least five times a week for at least 30 minutes to reap the benefits of walking.


Rebounding is a kind of activity that includes hopping on a small wellness trampoline.This exercise is not only fun; it is one of the best workouts when it comes to draining your lymphatic system and detoxifying your body.

The rebound is a low-impact exercise that is perfect if you want to change your regular exercise routine and go for a more leisurely activity. It’s also a great indoor exercise alternative that increases your heart rate, especially as the colder months approach.

Wrap of increase immunity

Regular exercise combined with a healthy diet of fresh fruits and vegetables, vitamin C supplements, and adequate sleep can help improve your body’s immune response. If you suffer from sleepiness, read: how to stop someone’s snoring to sleep peacefully. Therefore, the immunity-boosting exercises mentioned above help detoxify the lymphatic system, and as a bonus, they improve your mood by releasing endorphins to brighten your day.


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