Top 5 exercises to boost immunity and stay healthy

A strong immune system is essential for protecting the body from viruses, bacteria, and other infections, and regular exercise plays a vital role in keeping it functioning optimally.

Along with a healthy diet, sufficient sleep, and stress management, physical activity helps improve blood circulation, reduces stress, enhances hormonal balance, and supports the production of immune cells, according to a report by Asianet News.

Here are five effective exercises that can help boost your immunity and keep you healthy:

1. Brisk Walking

Brisk walking is one of the simplest ways to improve overall health. A daily 30-minute brisk walk raises the heart rate and improves blood circulation, helping immune cells travel more efficiently through the body to fight infections.

Walking outdoors also provides fresh air and sunlight, which helps the body produce vitamin D-an essential nutrient for immune function. All you need are comfortable shoes and a safe walking route.

2. Strength Training

Strength training exercises such as push-ups, squats, and dumbbell workouts not only build muscle but also support the immune system. These exercises help enhance metabolism and hormonal balance.

Beginners can start with bodyweight exercises or light weights and gradually increase intensity, performing two to three sessions per week. This process stimulates immune cell production and improves the body's ability to fight off infections.

3. Yoga

The ancient Indian practice of yoga reduces stress and promotes mental well-being. Through breathing exercises, physical postures, and meditation, yoga helps lower stress hormones like cortisol, which, when elevated, can weaken the immune system.

Poses such as Child's Pose, Downward Dog, and Bridge Pose improve blood circulation and stimulate the lymphatic system, aiding in the removal of toxins and transporting immune cells. Beginners can start with simple poses at home or consider joining a class.

4. Swimming

Swimming is a low-impact, full-body workout that places minimal stress on joints while improving cardiovascular health and lung capacity. It helps reduce inflammation and releases endorphins, enhancing mood and supporting immune health.

The water resistance involved in swimming also strengthens muscles and improves flexibility, making it suitable for individuals with arthritis or injuries.

5. Dancing

Dancing is a fun and effective way to stay active, raise the heart rate, and promote blood circulation. It helps reduce stress and improve mood, both of which are important for maintaining a strong immune system.

Dancing can also be a social activity that combats loneliness and depression. No formal classes are required — simply put on your favorite music and move, benefiting both mind and body.