4 UNDERRATED EXERCISES TO BOOST YOUR IMMUNE SYSTEM

We all know that exercise is good for you, but did you know that it's proven to strengthen your immune system? Studies have shown that exercise – even the low-impact kind – can increase the number of white blood cells in your system, which, in turn, boosts your immune function. Regular exercise helps you sleep better, reduces stress, and it can even reduce inflammation.

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Fortunately, you don't need to do hours of intense workouts to achieve this. Working out at a moderate level for 60 minutes or less every day has the best effect on your immune system. Here are some low-intensity forms of exercise to consider as the cold and flu season approaches.

Walking
Don't underestimate the power of a brisk walk. Try to carve out time to take a 30-minute walk every day. If you want more of a challenge, alternate between running for 3 minutes, gradually increasing your time every week, and walking for 30 seconds – this is how runners train for long-distance marathons. Do note, though, that high-intensity cardio can flood your system with stress hormones adrenaline and cortisol, which depress the immune system function and can leave you susceptible to illness for three days post-workout. Don't stretch yourself beyond your limits – consistency is better than intensity.

Yoga

Aside from offering physical benefits such as improved flexibility, and increased strength and muscle tone, yoga is fantastic for quieting the mind and helping you stay present, making it a great stress reliever. Aside from the physical movements that yoga incorporates, a major part of the exercise is deep breathing, which is the quickest way to help the lymphatic system keep moving. To practise deep breathing, place one hand on your belly, and one on your chest. Take a regular breath first, then breathe in slowly through your nose, paying attention to your belly as it swells up under your hand. Hold your breath for two seconds, and slowly breathe out your mouth.

Pilates
This gentle, non-aerobic exercise was first developed by gymnast Joseph Pilates in the 1920s. Like yoga, Pilates is a low-intensity workout but fantastic for promoting muscle development, flexibility, and core strength. The slow and precise movements stimulate the lymphatic system to eliminate toxins from your cells efficiently and as a result your body can fight viruses, bacteria, and cancerous cells.

Strength training
Strength training might seem daunting, but it's considered a low-intensity form of exercise as it puts less stress on your joints and connective tissues. When you build muscle, glutamine is produced. This amino acid is essential for overall health as it supports your body's immune and digestive systems. Incorporate movements such as squats, lunges, and exercises that involve resistance bands as they put less strain on your body.