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3 Easy Exercises to Boost Your Immune System

Frequent handwashing, social distancing, and mask-wearing have become the new normal thanks to the novel coronavirus.

Also important to fighting off COVID-19 is boosting your immune system and keeping your body as healthy as possible. And one of the best ways to do this is regular exercise.

We understand that your workouts have likely taken a backseat because gyms are closed and you’re trying to keep going out to a minimum.

But you don’t need to go to the gym to exercise. Here are a few easy indoor exercises you can include in your home fitness routine to boost your immune system during the pandemic.

How to Boost Your Immune System with Exercise

How to Boost Your Immune System with Exercise

Handwashing is important to combating the coronavirus, but don’t forget to improve your immune system, too. After all, those with weak immunity are at a higher risk of suffering COVID-19 complications. These exercises will help boost your immunity.

1) Aerobic Exercise 

Regular aerobic activity or any type of cardiovascular conditioning, such as walking, bicycling, or swimming, can positively impact your immune system.

When you repeatedly move the large muscles of your legs, arms, and hips, your body responds quickly and small blood vessels (capillaries) widen to deliver more oxygen. Aerobic exercise helps strengthen your ability to fight off infections by increasing the flow of blood and lymph, thus bringing immune cells out in greater numbers.

Since most of us can’t walk, bicycle or swim indoors, there are many cardio exercises that reap the same benefits. Jumping rope, dancing, running up and downstairs, and jogging in place are all heart-healthy activities you can perform indoors.

2) Strength Training 

Strength training (also called weight training) offers many benefits, especially when it comes to your immune system.

Your muscles store protein that is a compound made up of amino acids, which helps produce antibodies and white blood cells to combat sickness-causing foreign particles.

Incorporating strength-training exercises like weightlifting, squats, push-ups, and working with resistance bands into your routine builds muscle. The result is an increased ability to store protein and a stronger immune system.

Do you lift free weights? Then it’s a good idea to hire a home personal trainer to guide you while performing this strength-training activity. They will make sure you’re using the correct form and help in case you’re unable to lift properly.

3) Yoga

Yoga is one of the most effective natural immunity boosters. Various yoga postures combined with breathing exercises help blood circulation and boost your oxygen levels; this aids in cell growth and leads to a healthier, stronger immune system.

Some of the yoga poses (or asanas) that you can incorporate into your daily workout routine include:

  • Revolved Chair Pose: This strengthens your glutes, thighs, ankles, calves, and lower back. It also stimulates the heart and abdominal organs. The result is an internal detox.
  • Sphinx Pose: This exercise is suitable for beginners. It stretches open the chest, lungs, and shoulders, and is highly therapeutic for the nervous system. It also helps combat stress and anxiety.
  • Triangle Pose: Practicing this pose daily is good for improving your immune system and reducing stress. It also stretches the fascia around the lungs to help with breathing; releases shoulder tension; and increases blood circulation, thus enhancing concentration and balance.


The pandemic may be keeping you away from the gym but it doesn’t have to stop you from exercising. After all, regular workouts not only strengthen your immune system but improve your overall health. If you’ve already missed out on many workout sessions because of COVID-19, now’s the time to get back into a healthy lifestyle. And you can start by including the above-mentioned exercises in your home fitness routine. They’re easy to practice and combat many illnesses.