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P A R T 5
Exercises to Boost Your Immune System

How can I boost my immune system through sports?
Types of physical activities you must do to keep yourself fit and your immune system strong:
Walking. Walking has multiple health benefits when done regularly. It boosts immune function and can
strengthen your body’s natural defense mechanism. Harvard Health Publishing mentions a study that
found those who walked for 20 minutes every day were at a reduced risk of falling sick. Another study
(2019) found that individuals who spent at least 120 minutes a week outdoors were more likely to
optimize their psychological and physical well-being compared to those who did not. Stress, especially
chronic stress, is linked to weakening your immune system, so it is important to take measures like
walking to lower those stress levels.
Strength Training
Strength training involves strengthening the muscles and improving stamina. Over time, as you train more,
your working muscles become bigger and stronger. Weightlifting and strength training push your body in
ways that it isn’t pushed naturally, which increases blood flow throughout your body and relieves stress.
The added intensity of strength training has a significant effect on the immune system.
Side to side jumps
Add any variation of side-to-side jumps or movement to your fitness regime. Doing so can promote
stability, coordination, and strength in your body. It also will have a great effect on the lymph (which
contains antibodies) of your body. This simple exercise helps to maintain your immune system.
Squats
Squats, when done regularly, tone the legs, strengthen your core, and provide the glutes with a powerful
workout. In addition, it can ensure your body stays physically strong by enhancing blood circulation.
Pilates
Pilates is great for flexibility and building strength. Turns out, this low-impact workout is great for the
immune system too. Do you know that lymphatic and respiratory systems are crucial for your immune
system? The rhythmic movements of Pilates stimulate blood flow and lymph flow which is necessary for a
healthy immune system.
Classic Superman pose
The classic Superman exercise strengthens your lower and upper back. Try to hold the pose for 1 to 2
minutes for the maximum benefit. Do add this one also in your daily workout regime so you can improve
your immune response, lower the risk of illness, and can reduce inflammation.

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