It’s well known that exercise has many health benefits. Exercise can help control your weight, reduce high blood pressure and even brighten your mood. But did you know that moderate exercise can help naturally boost your immune system?
Regular exercise can boost your immune system and help fight off infections. Exercise allows immune cells to perform effectively — it increases blood flow, reduces stress, and can strengthen antibodies1.
Before we share some forms of moderate exercise that you can do, keep in mind that you need to be consistent. Maybe you do one or more of the following workouts but be sure you will be able to exercise regularly. So, pick a place in your home, a park near where you live or work, or simply around your neighborhood. Anyplace that’s safe and convenient so you won’t have to make any excuses about skipping a workout. Be sure to consult with your doctor before starting any exercise routine.
Walking
You saw this one coming! Simply because it’s one of the easiest and simplest forms of moderate exercise. Walk 1 hour a day, 7 days a week. Consider going a little longer 1 day a week. If you’re new to walking regularly, start slow. 20 minutes a day for 2 weeks followed by 40 minutes a day for 2 weeks then working up to 1 hour per day. Find a place where you will be comfortable. Being comfortable will allow you to listen to audio books or podcasts. If you’re walking somewhere that’s new to you and deserves your full attention, consider listening to music or simply enjoy the sounds of nature and your footsteps.
If you’re feeling stressed or even depressed, walking can be beneficial, especially for women! Moderate-intensity exercise, or even just walking, can improve quality of life for depressed middle-aged women, a large Australian study suggests. They also had less pain and did better physically, although the psychological benefit was greater2.
Swimming
Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming is a good all-around activity because it keeps your heart rate up but there’s less impact on your body. Swimming builds endurance, muscle strength and cardiovascular fitness and helps maintain a healthy weight, healthy heart and lungs. Check with the public pool in your area and ask what the lap swim times are or ask if they offer water aerobics. Like other exercises, start slow. Swim laps for 10 minutes then work your way up to where you can swim 30 minutes without stopping. If you live somewhere on a warm coast, jump in the ocean!
Cycling
Cycling, like swimming, has a lower impact on our bodies. There are many benefits that come with cycling! Increased cardiovascular fitness, increased muscle strength and flexibility, improved joint mobility, improved posture and coordination, strengthened bones, decreased body fat levels and it can even decrease stress levels. Buy your bike from a local bike shop. They will be able to put you on a bike that is right for you and the type of riding you want to do. Plus, if you have any mechanical issues with your bike, they can help you with it and keep you safe on the road. Don’t forget your helmet!
Yoga
Look for a yoga studio near you, pick up some DVD’s or look for videos online and get ready to enjoy the many benefits that yoga has to offer! Yoga supports increased flexibility, increased muscle strength and tone, improved respiration, energy and vitality while maintaining a balanced metabolism, weight, cardio and circulatory health. Can you say OM?
Aerobics
Yes, aerobics is still a thing! Maybe without the leg warmers, tights, head bands and big hair but it’s still a thing and very good for you all the same. There may not be many aerobic studios these days, but you can check with your local recreation center. Aerobic classes are readily available online or in DVD format. Things have changed since the days of Jane Fonda leading the class, these days think, hip hop abs! Dancing is a big part of aerobics and includes many different genres of music from country (line dancing anyone?) to hip hop and rock-n-roll. Aerobics is great to do with family and friends and you can all enjoy each other’s company and the benefits aerobics has to offer like improved cardiovascular health, improved balance and strength, it’s gentle on your body, challenges your brain and helps boost your mood.
Immune Boosting Supplements
Consider adding Immune boosting supplements like BioAstin® and Hawaiian Spirulina® into your diet.
- Hawaiian Spirulina®: 3 grams daily – Clinical research shows that spirulina boosts immunity by positively impacting antioxidant activity and immune variables in your body4†.
Spirulina is 60% protein, perfect for post workout nutrition, and contains antioxidants and provides a major all-around nutrition boost. Plus, spirulina will give you a boost of energy as well!†
- BioAstin® Hawaiian Astaxanthin®: Astaxanthin has 6000 times more relative antioxidant activity than vitamin C and is 550 times stronger than Green Tea. Astaxanthin supports healthy immune function5†.
Astaxanthin is a fantastic supplement; an antioxidant shown to aid in muscle repair, speeding up recovery after workouts, and combats inflammation after strenuous exercise.†
As temperatures drop in many parts of the world cold and flu season is upon us. This is the time of year we hear the phrase “well, you know, it’s going around” a lot. So naturally boost your immune system by taking the time to enjoy some of the different exercises mentioned in this article. You could focus on one or mix it up! The important thing is to be consistent!
†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
*Consult your personal health care provider before undertaking any new diet, exercise or health plan. Always seek medical advice if you believe you are sick or are experiencing a medical condition.
References:
1 - https://www.insider.com/does-exercise-help-immune-system#:~:text=Regular%20exercise%20can%20boost%20your,inflammation%2C%20and%20can%20strengthen%20antibodies.
2 - https://www.scientificamerican.com/article/regular-walking-can-help-ease-depression/
3 - https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#citrus-fruits
4 - Park, H.J., et al. (2008). “A Randomized Double-Blind, Placebo-Controlled Study to Establish the Effects of Spirulina in elderly Koreans.” Ann NutrMetab 2008; 52:322-328.
5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4730289/
