We understand the urge to boost immunity. Especially, when the pandemic has almost taken over our lives building a strong immune system has become a priority. 

Well, as we all know, A healthy immune system is the best way to tackle COVID-19.

In this article, I will talk about the things which boost immunity including

  • Low intensity exercises
  • High-intensity exercises
  • Food items
  • Drinks

So if you are wondering how to keep your immune system strong during quarantine, then this article is for you.

Exercise along with the right kind of diet plays a major role as an immunity booster.

A scientific review by the Journal of Sport and Health Science found that regular exercises can improve immunity, lower the chances of falling ill, and reduce the inflammation of tissues.

So, here are 9 exercises to boost immunity, especially of covid patients, if done every day at their own pace.

So, let’s get started

I have classified the exercises into low-intensity and high-intensity to make them easy for you. Find your best fit and start exercising:)

Low-Intensity Exercises:

High-Intensity Exercises:

Magic of low-Intensity Exercises to Boost Immunity

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.

  1. Walking
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Walking is simple and one of the simplest immunity booster exercises at home. 

It’s not necessary to walk for hours to stay fit. A simple 15 minutes to 20 minutes 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

Pro-Tip: listening to music can lighten your mood and make walking more fun and less exhausting!

  1. Running or Standing Jogging
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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. 

Take a break between, drink water and then start again. You will feel energized and active the whole day.

How Would Running Boost Immunity?

  • 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 
  1. Dancing
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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 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!

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.
  1. Jumping or Skipping ropes
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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.
  1. Swimming
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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.

Extraordinary Effects of Swimming

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

These are some low-intensity workouts that you should try.

Have some suggestions? Comment below.

High-Intensity Workout

High-intensity workouts are those which are for shorter intervals but are very intense.

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
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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
  1. Jumping Jacks
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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
  1. Burpees
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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
  1. Plank
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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

Why are Planks an Important Part of Your Workout?

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

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

Citrus Food

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Source: Stockfood

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
  1. Red Bell Pepper

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

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

  1. 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 contains allicin which is a strong antibiotic.

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

  1. 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. Nuts have so much variation like

  • Almonds
  • Cashew
  • Walnuts
  1. Ginger

Ginger is another ingredient that we use after getting sick. It helps decrease inflammation, also relieves sore throat and inflammatory illnesses. It helps with nausea too.

  1. 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.

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

Try These Drinks to Boost Immunity

Immunity Drinks - Exercises
Source: EastMojo
  1. Carrot and Apple Juice

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

  1. 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.

  1. 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.

  1. 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 in killing coronavirus infection.

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

  1. 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. 

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 from your schedule is tough, but try out these tips to build a better immunity at home.

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

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