Staying Physically Active for Good Health and a Strong Immune System
We all know exercise is good for our overall health, but did you realize how beneficial being active is for your immune system as well? Keeping physically fit helps boost immunity and fight off illness. Our bodies thrive with regular activity which sends nutrients and oxygen flowing through the blood to organs and cells.
Exercise causes positive stress and flushes bacteria from the lungs and airways. Working out on a routine basis also helps to minimize immune system damage from the negative stress of life’s daily mental and emotional strains.
Combining aerobic, strength training and flexibility exercises tends to provide the greatest immune boosting results. To help you get started, here is a list of the top 10 exercises for good health and immunity:
1. Walking – This aerobic activity stimulates circulation without stressing joints or requiring equipment. Walk at least 30 minutes daily to see benefits.
2. Jogging - This faster paced aerobic activity heightens your heart rate without the high impact of running. Start with 15 minutes, gradually increasing pace and time.
3. Squats – This strength training exercise engages multiple muscle groups, including quads, hamstrings, glutes and core. Aim for 10-15 repetitions to fatigue muscles.
4. Push Ups – From modified to standard to decline, push ups use body weight to build upper body strength. Target 2-3 sets of max reps.
5. Planks – Holding this yoga inspired position leverages body weight to reinforce the entire core musculature. Maintain proper form for 30-60 seconds.
6. Burpees – One of the most intense full body calisthenics exercises, combining a squat, plank and vertical jump. Shoot for 6-10 successive repetitions.
7. Mountain Climbers – Adaptable for any fitness level, this high intensity move works nearly every muscle group. Complete in 30 second continuous intervals.
8. Jumping Rope – This aerobic cardio activity burns calories while improving coordination and quickness. Advance from 30 second to 2-3 minute intervals over time.
9. Kettlebell Swings – Requiring balance and strength, swings employ momentum for a full body interpretation of weight lifting. Use lighter weights for 12-15 reps.
10. Yoga – While not always strenuous exercise, yoga incorporates a continuum of poses requiring balance, flexibility, strength and focus. Enhances stress relief and meditation.
Implementing just 30 minutes daily of moderate exercise combining selections from this list will keep your immune system strong and resilient. Listen to your body, gradually increase intensity levels, stay hydrated and rest when needed. Consistency is key, so choose activities you enjoy and find convenient to incorporate into your normal routine for good health.