The saying, “health is wealth” maybe a cliché, but it has a lot of value. With good health, we can better work towards our goals, enjoy more time with our loved ones and create the life we dream about. 

The pandemic has reminded us to focus a lot more on our overall health and hygienic practices. However, we are still at risk for respiratory illnesses like the common cold and flu. 

One way to ensure sustained good health is to focus on keeping our immune system healthy.  

Let’s look at the immune system, some things that weaken it, and healthy living tips that may help. Exercise is important, so we’ve added a few easy exercises that can help strengthen the immune system. 

What’s the immune system? 

According to Medicine Plus, the immune system is a complex network of cells, tissues, and organs that help the body fight infections and other diseases. The skin, mucous membranes, organs and tissues of the lymph system are all part of the immune system that helps defend the body from germs such as viruses and bacteria.  

What are some of the things that can weaken the immune system? 

Our lifestyle choices and practices can have a positive or adverse impact on our immune system. Anxiety, stress, loneliness, grief, low vitamin D intake, a high-fat diet (oily foods) and alcohol abuse are a few of the things that can suppress the immune system. Lack of sleep,  exercise and sex, as well as smoking and some medications (drugs that treat allergies, arthritis, lupus, and organ transplant, etc.) may also contribute to suppressing the immune system. 

Tips that help with immune system response. 

Healthy lifestyle choices and practices that include eating well, getting adequate sleep, and regular exercise can help to strengthen the immune system. Other healthy lifestyle tips to keep in mind include: 

• Maintaining a healthy weight. 
• Having a diet that is rich in fruits and vegetables. 
• Finding ways to reduce stress. 
• Not smoking. 
• Staying current with vaccines that help to prepare the immune system to fight infections early. 
• Drinking alcohol moderately (if you drink). 
• Washing your hands regularly. 
• Cooking food properly, especially meat, to avoid infection. 

How does exercise help the immune system? 

Research done by the US National Library of Medicine National Institutes of Health found that physical exercises help modulate the immune system. During and after physical exercise, your muscles contract and causes blood and lymph flow to increase. Exercise also helps to increase circulation and recruitment of the immune cells. 

Exercises that can help to strengthen the immune system. 

Gregory Clarke, CEO and head trainer at Miami Fitness Centre Ja recommends burpees (four sets of 15), jumping jacks (200) and running on one spot for 20 minutes as easy exercises that can be done at home that help to strengthen immunity. You can also add chair squats and step-ups. 

A burpee is basically a push-up that is followed by a leap in the air. The benefits include burning off calories, improving brain function, cholesterol levels, and they help to strengthen the heart and lungs. 

Jumping jacks give the body a complete workout and help with agility and strength. They also help to improve bone density. This exercise is part of plyometrics (jump training), a combination of aerobic exercise and resistance work that simultaneously works your heart, muscles and lungs. 

Running on one spot helps boost cardiovascular function and can enhance lung capacity and improve circulation. This exercise helps develop agility, balance, coordination and can help improve muscle strength, flexibility and stability. 

Chair squats allow you to target several muscles in the lower body. These squats also help to build strength and tone in your calves, quadriceps, gluteus maximus. 

Step-ups help improve symmetry and balance, strengthen each leg individually and when modified to include weights or an increased pace, can be an effective cardio exercise. 

Exercise can help to strengthen the immune system, but regularity, duration, intensity, and effort all play a role. Moderate-intensity physical exercises can stimulate cellular immunity. However, prolonged or high-intensity workouts without adequate rest can cause decreased cellular immunity, increasing the likelihood of infectious diseases.  

We hope you find the content in this article helpful. All tips are for informational purposes. Some exercises, if not done correctly, can lead to strains or other injuries.  

Ensure that you speak with a personal trainer or gym instructor before attempting these exercises. Always talk to your doctor for advice related to health concerns that you may have. 

If you need a doctor, hospital or healthcare centre close to you, search Find Yello! 

Sources: Harvard Health, WebMD, NCBI, Community Medical, Health, Healthline and Medicine Plus.