Exercises to Boost Your Immune System

Vitamin C drops can only get you so far. Get your body moving and get active to build up your immune system.

Couple walking outside, exercises to boost your immune system, fb

Regardless of what you may have heard, those citrus-flavored Vitamin C tablets can only do so much for your immune system.

Exercise is one of the best ways to build up your immunity and immune response. These workouts are made to detox the lymphatic system and give your body the energy to fight the millions of germs that surround you every day. From moderate exercise to high intensity exercise, whatever gets you up and moving will benefit your immune system.

As a reminder, all exercise is effective in moderation. Start slowly then amplify the intensity as you get stronger and look for more challenging exercise activities. Here are four exercises that will boost your immune system to fight off infection:

Related: 7 Clever Ways to Sneak in a Workout

Strength training

If you are one who has never quite understood the concept of lifting weights, it’s definitely more than just a way to beef up your arms. Weightlifting and strength training push your body in ways that it isn’t pushed naturally, which increases blood flow throughout your body and relieves stress. The added intensity of strength training has a significant effect on the immune system.

High-Intensity Interval Training (HIIT)

There are few exercise routines that get your heart pumping like HIIT does. It acts as a steroid for your immune function.

HIIT should only be done a few times a week, because excessive exercise can actually backfire on your immune system. Moderation is key when it comes to any sort of vigorous exercise.


A short walk about the same length as your lunch break is enough to keep your immunity functioning like it should. One study tracked 1,000 adults during flu season, and those who walked for 30 to 45 minutes a day had 43 percent less sick days than those who didn’t. Schedule in a brisk walk at least five times a week for at least 30 minutes to really reap the benefits of walking.


Rebounding is a type of exercise that involves jumping on a mini fitness trampoline. Not only is this exercise fun, it is one of the best workout routines when it comes to draining your lymphatic system and detoxing your body.

Rebounding is a low impact exercise that is perfect if you want to switch up your normal exercise routine and opt for an easier activity. It is also a great indoor exercise alternative that gets your heart rate up, especially as the cooler months approach.

Related: Low-Impact Workouts for Seniors

Regular exercise combined with a healthy diet of fresh fruits and vegetables, Vitamin C supplements, and adequate sleep may help improve your body’s immune response. These exercises help detox the lymphatic system and as an added bonus, boost your mood by releasing endorphins to brighten your day.

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