9 Exercise to Build Your Immune system against Covid

Wondering how to build your immune system against covid 19? When pandemic has almost taken over our lives? Well, as we all know, A healthy immune system is the best medicine to tackle covid-19. But here comes the main question, how to keep your immune system strong during quarantine, without doing anything intense or going out?

So here comes the solution, we need to switch to some moderate exercises that would keep us healthy and our immune system stronger.

As we all know, exercises are essential for us, but in the quarantine period, where we all are bound in the walls of our home, exercising becomes hard. But not to worry, these simple and easy-to-do exercises will not only keep you fit but also build your immunity against covid-19.  

These 9-exercises also build immunity of covid patients, if done every day at their own pace! So here’s the list that you need to follow

Low-intensity exercises:

  • Walking
  • Running or Standing Jogging
  • Dancing
  • Jumping
  • Swimming

High-intensity workout like:

  • Jumping jacks
  • Squats
  • Burpees
  • Plank 

Magic of Moderate Exercises


Walking is simple and one of the simplest exercises to build immunity against covid-19. You do not have to walk for hours to stay fit. A simple 15 minutes to 20 minutes is enough to keep you active and healthy.

 Now you would ask How walking will build immunity?  Here’s how it will help:

  • It makes joint stronger
  • Walking will cure heart and lungs fitness
  • It lowers blood sugar level
  • Burns extra fat
  • Keep our mood fresh and positive

TIP: listening to music will lighten the mood and makes walking more fun and less exhausting!

Running or Standing Jogging

Running is not hard to do. Now you would think that it is an intense workout and you would be out of breath after running. But that’s not true. Running or jogging in the same place for up to 10 min every day is good for our health. Take a break between, drink water and then start again. You will feel energized and active the whole day.

How would Running build immunity against covid 19?

  • Improve cardiovascular strength and reduces heart problems
  • Increases body strength
  • Reduces stress and depression
  • Maintain body health and fitness
  • Ease your mood and freshens the mind 


Who does not love dancing? We all do. Dancing is so much fun and refreshing. And yes, dancing can be included as an exercise. So next time when you are not feeling exercising at all, or you have a covid patient in your house, play your favorite music and start shaking with the rhythm. It will immediately Excite everyone, and you will have a small exercising party!

Benefits of Dancing

  • It improves mental health
  • Keep your body active and fit
  • Make your core and muscles strong
  • Reduces belly fat
  • Improves stamina
  • Engage your whole family in a healthy routine of non-exhausting exercise.

Jumping or Skipping Ropes

Jumping will build immunity against covid 19 as well as keep you fit and active. Skipping ropes or jumping for 5 minutes is enough to regulate your oxygen level. 

Benefits of jumping or skipping ropes

  • Improve heart health. Jumping or Skipping rope is the best cardio exercise as it increases the heart rate. 
  • Increases concentration.
  • Improves coordination. 
  • Increase stamina and get rid of fatigue. 
  • Increase body flexibility. 
  • Boost mental health. 
  • Decrease belly fat. 
  • Strengthen your bones.


Swimming may not be possible for everyone as not all have an extravaganza swimming pool in their yard. But for those who have swimming pools in their backyards or even a long bathtub, swimming will relax your mind and give you serenity and peace.

A dip in the pool will relax your body like no other.

Extraordinary effects of swimming 

  • Relax your mind and body
  • Strengthen your body and tones muscles
  • Improves cardiovascular health (heart health)
  • Builds endurance

High-Intensity Workout


Starting the routine with some light exercise is a good start. Doing a cycle of 15- to 20 sets and 2 repetitions is enough for a day. Not to over-exert your body and building immunity against covid should be the main agenda and not an intense workout. Exercising is good but not exhausting the body at once.

Benefits of Squats in daily life

  • Reduces metabolism diseases like obesity and diabetes
  • Fights Inflammation
  • Increases Heart health
  • Builds Stamina
  • Improves Endurance

Jumping Jacks

Jumping Jacks are like skipping ropes, but it includes whole-body movement.

Doing Jumping Jacks for 10 mins, 30 cycles, and at least 2 sets every day will strengthen your muscles.

Benefits of Jumping Jacks

  • Reduces Blood pressure
  • Strengthens limbs
  • Improves lungs health
  • Keeps you fit
  • Builds muscles


It is an intense workout that may exhaust you soon if you are not in a daily workout routine. It engages your whole body in a single exercise and has several benefits. 

Intense Workout Means Effective Benefits

  • Strong core
  • Healthy body 
  • Increases heart rate and lungs health that helps in fighting coronavirus
  • Strengthens Muscles


It is a bonus exercise to strengthen your core and abdominal muscle. Plank regulates blood in the body and keeps the body fit.

TIPS Before Doing Intense Workout

  • Before any exercise, a 10 minutes warm-up is good to avoid soreness.
  • Do not compare soreness with pain, as soreness is bound to happen after an intense workout.
  • If you are exhausted, Do not force yourself to exercise. Take a Rest!

Some Bonus Points to build immunity against covid 19 

Exercise is a good option to build immunity, but if you are a covid patient and do not have the strength to exercise, then these homemade remedies will cure you.

Food to build immunity against pandemic

Citrus Food

Citrus foods are known to produce white blood cells in the body, which can fight against viruses. There are so many varieties to choose from like:

  • Oranges
  • Grapefruits
  • Limes
  • Lemons
  • Tangerines

Red Bell pepper

Red bell peppers are also a good source of Vitamin C. They have as much vitamin C as tangerine.

Garlic and Onion

Both Garlic and Onion are immunity booster foods. They add spice to the food as well as help in fighting viruses.


We have always heard the power of nuts from grandparents. Nuts have proven themselves that they are the best and yummiest option to choose to fight against viruses. Nuts have so much variation like

  • Almonds
  • Cashew
  • Walnuts


Ginger is another ingredient that we use after getting sick. It helps decrease inflammation, also relieves inflammatory illnesses and sore throats. It can help with nausea as well.


Children do not like the taste of spinach, but it’s rich in Vitamin C and antioxidants, which increase the infection-fighting immunity in our bodies.

Drinks you could choose to freshen your mood during the pandemic

Carrot and Apple juice

This combination is tasty and contains Vitamin A and Vitamin B-6. It will help in fighting against cold and boost immunity against covid 19.

Beetroot, Carrot and Ginger combination

 The three root vegetables will help your immune system and decrease inflammatory symptoms.

This combination fights infections and viruses that cause inflammation and sore throats.

Tomato juice

Tomatoes are rich in Vitamin B-6, which helps lower the risks of infection. The best tomato juice recipe is homemade blended juice, as ready-made may have some added ingredients.

Strawberry and Kiwi Juice

It is a tasteful and healthy combination to serve daily.  This drink contains Vitamin C and Vitamin D, which have some indirect connection in killing coronavirus infection.

You could switch milk with yogurt, and it would make the drink super yummy for the kids.

Watermelon Mint

Watermelon is rich in Vitamin C and Argarene that boost immunity and also relieve soreness in muscles. Soreness is a common symptom in covid patients, and this combination would help them in pain.


It is necessary to keep your immunity strong, and when we are in the situation of a pandemic, it becomes more significant.

If you are a covid patient and can not do a workout, then homemade remedies are the best for you to build immunity against covid. But it’s always better to keep your body active, or you will feel more sore than usual.

For a working person, who has to devote at least 10 hours to their work, finding time for exercises becomes troublesome, but taking out 10 minutes from your daily life is not that impossible. If you are on a phone call, don’t sit and start walking and talking. If you are watching TV, stretch or skip rope. 

Family time is essential, why not make it more fun and healthy. Indulge your family in a dance session. In this way, you will have some family time as well as a workout session.

But do not forget exercise could only make us healthy to an extent. A proper and healthy diet is crucial. It is necessary to keep the body hydrated to maintain oxygen levels in the body.

So do not just stay at home, make this stay-at-home healthy and entertaining!

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