To build-up immune system daily physical activities may benefit you and assist your body to protect against infections and viruses. Hence the determination of at least 30 minutes of physical activity for three days a week is a must. For instance, walking, biking, yoga, swimming, or low Intensity interval training, strength training, functional training etc. are the most useful workouts to strengthen your immunity.
Exercises to Boost Your Immune system
1) Walking & running
Walking can profit you in numerous ways by preventing certain ailments. It helps you to maintain a healthy weight by burning calories.It strengthens your heart and protects you from the risk for coronary heart disease,also lowers blood sugar and improves mood as well. Walking may reduce the risk for developing a cold or flu.
Running in moderation also enhances the immune system by changing antibodies and white blood cells (WBC). WBCs are the body’s immune system cells that fight disease. It burns more calories and helps to lose weight. Running also boosts mental health by relieving stress and lowers depression as well.
Running
2) Cycling
Numerous evidences have shown that Physical exertion and recovery after cycling in the fresh atmosphere strengthen the act of our immune system. Regular cycling improves cardiovascular fitness and joint mobility. It provides you better muscle strength and flexibility. It can lower your stress levels. Moreover cycling may benefit you by strengthening bones and decreasing body fat levels.
3) Strength training:
Strength training defines type of exercises which are planned to enhance your strength and endurance. It supplies you a large number of profits such as better heart health and balance, well built bones, weight loss, and also a better mental health.
As a beginner you can start with the easiest variations and gradually increase the weight, reps, sets, or reduce your rest time to make more advanced state. It has also been demonstrated that strength training increases muscle mass in adults. Besides evidences have also shown that strength training has brought significant benefits to adults by providing stronger bone density, joint flexibility by reducing the symptoms of arthritis, weight management and better cognitive function.
Pullup-Strength Training
4) Yoga
Yoga can offer you tremendous health benefits by fortifying your body. It helps eleminating toxin substances and negative energy as well. Yoga in fact keeps your vital organs running well. There are some yoga positions which may enhance our immune system. It also helps fight oxidative stress which poses a risk to the healthy cells.
Cobra Pose (Bhujangasana)
Child Pose (Balasana)
Pigeon Pose (Rajakapotasana)
Bridge Pose (Setu Bandhasana)
Prayer Squat pose (Malasana)
Cobra Pose
Pigeon Pose
Child Pose
Prayer Squat pose
5) Swimming
It boosts your immune system. Swimming not only makes your muscles working out but also cardiovascular system stronger.It builds strength and endurance.The white blood cell count can be enhanced by the cold water swimming through forcing your body to react to changing conditions. Gradually your body becomes better to protect against not only common cold and flus but also to fight for its defences. Swimmers usually get less affected by colds during the winter months than non swimmers.
As a beginner, you can perform swimming at least 20 to 30 laps and as an intermediate must do approximately 40 to 50 laps and about 60 laps or more as an advanced swimmer.
HIIT workouts are suggested to perform under the instructions of the certified trainers as they can provide you different forms of HIIT exercises suitable to you with expertise depending on your age level and habits.These workouts are not approved of doing at home alone.
HIIT benefits to boost immunity:
These workouts may heal the functions of your heart and lung by improving oxygen consumption. Healthy grown-ups who exercise routinely can definitely practise HIIT exercises with following proper instructions.
HIIT workouts help burning numerous calories in a short duration.
HIIT boosts your Metabolic Rate.
These exercises enhance fat lose.
HIIT may profit you in muscle achievement.
These workouts also keep your heart Rate and blood pressure and blood sugar in equibrillium.
However, recommendation advises us to keep medium and low intensity workouts for the children and elderly people. It also suggests to rest properly between exercises.
