Amidst the coronavirus threat, the most important preventive measure to keep away illness is to keep your immunity levels up. And exercising for 30 minutes a day can boost your immunity levels and keep you in good health. While we give you a list of exercise approaches that you can follow, consult your doctor before you start planning your routine physical activity.
Doing moderate activities everyday couple with a healthy diet is enough to keep you in good health; there is no need for the workout to be strenuous. So, keep a moderate routine plan of 30 minutes every day; or break the 30 minutes routine into three 10 minutes chunks or consider doing three 10 minutes bursts of exercise to add that intensity to your workout. Regular exercise will keep your blood pressure under control and improve your lung capacity and keep your weight in check, which will help in boosting the immune system.
Here are some exercises which will help in boosting the immune system.
These are a set of exercises that gets your heart rate up, making your blood pump a little faster helping to deliver more oxygen throughout the body which keeps the heart and lungs healthy. Regular Cardio can also help you to lose weight, get better sleep and reduce the risk for chronic disease. Some of the exercises include High knees, lateral shuffles, speed skaters, jumping jacks, squat jumps, lunge jumps, mountain climbers, diagonal jumps, inchworm crawls and so on…
If you are living in a locality with a well-equipped Gym, you can use the treadmill, elliptical machine, cycling machine and so on. Also, working out with a group in a gym will be more engaging and fun.
These help to strengthen the whole body. If you are just starting to workout, exercise as hard as you can for 1 minute; take a break for the next one minute and then move on to the next set of exercises. You can for example plan to do a set of 15 repetitions of each exercise and take a break between sets. As you get better you can increase the number of sets and also the repetitions within each set. Some of the exercises include Bodyweight Squats, Push-ups, Single hip raise, single-leg hip raise, and leg raise and so on…
You can opt to do these exercises in a gym if the community you live in has this facility. You can also use the strength and weight training equipment that is available in the gym to get more effectiveness.
Swimming: Since most of the apartment communities and residential complexes offer swimming pool as a prime amenity, you can make use of it. Swimming is one of the best cardio and strengthening exercises that offer a lot of health benefits. It is easy and good for your joints, enhances your cardiovascular fitness and is a full-body strengthening form of activity.
Stretching and yoga
These are as important as strength and cardio exercises as they help improve flexibility, which is necessary for the all-round wellness of the body. It also helps to reduce tightness, which in turn makes workouts safe and efficient. Some of the exercises include, Standing Hamstring stretch, Piriformis stretch, lunge with spinal twist, triceps stretch, figure 4 stretch, butterfly stretch and so on…
Yoga is vital as it not only helps to improve the flexibility of the body, strengthens the muscles and also improves overall health by boosting the immunity. Pranayama yoga exercises is best for anxiety and stress. Some yoga postures to practice daily are Balasana, Bhujangasana, Dhanurasana, Trikonasana, Paschimottanasana, Ardha matsyendrasana, Utkatasana, Ustrasana, Viparita Karani, Naukasana, Dandasana and Pranayama.
Along with the above said exercises, add a healthy mix from the following list of regular activities; Jogging, Brisk walk, cycling, Yoga along with breathing techniques, swimming, dancing, playing with kids, etc. Choose from activities that excite you and ensure that you maintain regularity because consistency is the key to sustained results. Any form of activity along with a healthy diet is the most important to boost your immune system.
Some residential complexes have halls and gym where you can practice yoga and other stretching exercises and if you are staying in one such community, make use of the space. Maybe you can get along with some neighbors and workout together which will be engaging and help you in being more regular but make sure to keep a safe distance and stay healthy.