We understand how important it is to boost immunity in this pandemic period. Well, as we all know, A healthy immune system is the best way to tackle COVID-19.

Exercise is the best way to improve the immune system. Exercise can give both a negative and a positive impact on the immune system.

Many Studies have shown that Exercise impacts immunity and also helps to protect from viral disease. A study by shows that Exercise causes changes in antibodies and white blood cells (WBC). WBCs are the body’s immune system cells that fight disease.

Another study by the Journal of Sport and Health Science found that regular exercise can improve immunity, lower the chances of falling ill, and reduce the inflammation of tissues.

It is important to do the right exercise. The right exercise can make you fit as well as give a good impact on your immune system. Exercise along with the right kind of diet plays a major role as an immunity booster.

So, Here I am Sharing the 9 Exercises  which help you to boost your immunity 

Most people know that exercise is divided into parts “Low” & “High”.  I have classified the exercises into low-intensity and high-intensity to make them easy for you.

Find your best fit and start exercising:)

Magic of low-Intensity Exercises to Boost Immunity:-

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

High-Intensity Exercises:-

  • Squats
  • Jumping jacks
  • Burpees
  • Plank 

Food Items Worth Trying for Better Immunity

  • Citrus Food
  • Try These Drinks to Boost Immunity

Magic of Low-Intensity Exercises to Boost Immunity

Low-intensity workout exercises are which include elevations of your heart rate to about 40-50% of your max heart rate. Low-intensity exercises are simply those that are easy for you to do.

These workouts are capable of reducing stress, increasing blood flow, and staying healthy. Because of this definition, low-intensity exercise can vary from person to person.

Let get Start the Exercise List:-

1. Walking

Walking is simple and one of the simplest immunity booster Strength exercises at home. It’s not necessary to walk for hours to stay fit. A simple 15 minutes to 20 minutes walk is enough to keep you active and healthy.

According to the American Council on Exercise, walking for just 21 minutes a day can reduce your risk of heart disease by 30%.

Benefits of Walking

  • Walking helps in heart and lungs fitness
  • It makes joints stronger
  • It lowers blood sugar level
  • Burns extra fat
  • Keep your mood fresh and positive

Listening to music can lighten your mood and make walking more fun and less exhausting!

2. Running or Standing Jogging

Running can be tough for some people. Running or jogging in the same place for up to 10 min every day is good for our health. 

When you start running your body temperature gets increases which is good for your body because it helps your body to fight virals as well as your body fight off infection and prevents bacteria.

Benefits of Running:-

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

But it is important to take a break between running, drinking water, and then starting again. You will feel energized and active the whole day.

3. Dancing

Who does not love dancing? I enjoy it a lot and hope you all do too.

Dancing is so much fun and refreshing. And yes, dancing can be included as an exercise. 

So next time when you do not feel like exercising at all, or you have a covid patient in your house, play your favorite music and start shaking to the rhythm. 

It will immediately Excite everyone, and you will have a small exercising party!

Studies by the National Heart, Lung, and Blood Institute shows that dancing prevents heart diseases particularly.

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.

4. Jumping or Skipping Ropes

Jumping or Skipping Rope helps of improving heart rate & BP. Jumping will boost 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.

5. Swimming

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 and also work as an immunity booster.

According to the International Swimming Federation, 30 minutes of workout in water is the same as 40 minutes of workout on land.

Benefits of Swimming:-

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

These are many other low-intensity workouts that you should try.

Have some suggestions? Comment below.

Magic of High-Intensity Exercises to Boost Immunity

High-Intensity workout Exercise is in trend now. High-intensity workouts are those which are for shorter intervals but are very intense. Most Experts recommend that most days of the week, working at a high-intensity exercise can help you burn more calories & saves time with shorter workouts, and increase your fitness level.

A study by the University of Bath shows that high-intensity workouts can even delay some diseases and can boost immunity. This type of workout also helps in gaining weight

Here I’m listing some high-intensity workouts which you should try.

1. Squats

Squats Exercise - Exercises To Boost Immunity

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. 

Dr. Lord from the University of Birmingham states that developing muscle mass helps against COVID-19, and what is a better way to develop mass than squats?

Benefits of Squats in Daily Life:-

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

2. Jumping Jacks

Correct Posture of 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.

jumping jacks increase the circulation WBCs in the body, thus helping to boost immunity.

Benefits of Jumping Jacks:-

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

3. Burpees

 Burpees: Exercises To Boost Immunity

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. 

Burpees increase the movement of lymph throughout the system.

For a fact, a burpee demands six different bodyweight movements in a row.

Benefits of Burpees:-

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

4. Plank

Plank: Exercises To Boost Immunity

It is a bonus exercise to strengthen your core and abdominal muscles.

It regulates blood in the body and keeps the body fit.

It acts like a steroid for the immune system

Benefits of Plank:-

  • They create a strong core
  • Give stability to the core
  • more endurance

Summary up

Studies have shown exercises to change antibodies and WBCs from the blood for a healthy immune system.

Here I am also sharing some tips for a better 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 some Rest!
  • To boost immunity, you should also have a good sleep.
  • Eating limited added sugars is also helpful.

Exercise is a good option to boost immunity. But along with it, there are some other ways which might help you too.

Check out the immunity booster foods which I have mentioned below, for better impact.

Food Items Worth Trying for Better Immunity

1. 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

(a) Red Bell Pepper

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

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Source verywellfit

Studies have shown Vitamin C to increase blood antioxidant levels by 30%.

(b) Garlic and Onion

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

Garlic and Onion benefits

Source verywellfit

Garlic contains allicin which is a strong antibiotic.

A study found that garlic can reduce cold symptoms in a group by 63%.

(c) Nuts

We have always heard the power of nuts from our grandparents. Nuts have proven themselves that they are the best and yummiest immunity-boosting foods.

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Source lybrate

Nuts have so much variation like

  • Almonds
  • Cashew
  • Walnuts

(d) Ginger

Ginger is another ingredient that we use after getting sick.

It helps decrease inflammation and also relieves sore throat and inflammatory illnesses.

It helps with nausea too.

(e) Spinach

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.


Source lerablog

Popeye’s favorite food spinach has Vitamin A and Vitamin C which fight off infection and boost immunity.

2. Try These Drinks to Boost Immunity

(a) Carrot and Apple Juice

This combination is tasty and contains Vitamin A and Vitamin B-6.

It will help in fighting colds and boost immunity against COVID-19.

(b) 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.

(c) Tomato Juice

Tomatoes are rich in Vitamin B-6, which helps lower the risks of infection.

The best recipe is homemade blended juice, as ready-made may have some added ingredients.

(d) Strawberry and Kiwi Juice

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

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

(e) Watermelon Mint

Watermelon is rich in Vitamin C and Argarene which boosts immunity and also relieves 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. 

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 what do you think about the exercises and tips that I have provided here to boost immunity?

I know taking out time of your schedule is tough, but try out these tips to build better immunity at home.

Tell us which exercise you will try first in the comments below!

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