5 exercises to improve immunity against common cold and cough

Brisk walking (and not a leisure walk) is one of the easiest and most effective ways to improve your immune health. A brisk walk for 30 minutes a day increases your heart rate and helps circulate immune cells throughout your body. This improved circulation allows your immune system to detect and fight infections more efficiently.

Walking outdoors also exposes you to fresh air and sunlight, which helps your body produce vitamin D—a nutrient important for immune function. You don’t need special equipment or a gym membership; just a comfortable pair of shoes and a safe place to walk.

A miracle form of exercise, Yoga combines gentle stretching, breathing, and meditation to reduce stress and improve overall health. Stress weakens the immune system by increasing harmful hormones like cortisol. Practicing yoga regularly helps lower stress levels, which in turn supports your body’s ability to fight infections.

Certain yoga poses also improve blood flow and lymphatic drainage, helping remove toxins and deliver immune cells where they are needed. Simple poses like Child’s Pose, Downward Dog, and Bridge Pose are great for beginners and can be done at home. If you are a complete beginner, join a Yoga class.

Building muscle through strength training is not just for fitness buffs—it also benefits your immune system. Exercises like lifting weights, using resistance bands, or doing bodyweight moves such as squats and push-ups help stimulate the production of immune cells.

Strength training supports healthy metabolism and hormone balance, which are important for immune health. Aim for two to three sessions per week, focusing on major muscle groups. Start with light weights or your own body weight and gradually increase intensity.

Swimming is a full-body workout that improves cardiovascular health and lung capacity while being gentle on the joints. Regular swimming sessions help reduce inflammation and boost immune function by increasing circulation and promoting the release of endorphins—natural mood enhancers that reduce stress.

The water’s resistance also helps tone muscles and improve flexibility. Swimming is especially good for people with arthritis or injuries who need low-impact exercise.

Dancing is a fun way to get moving and boost your immunity at the same time. Whether you join a dance class or simply dance to your favorite music at home, dancing raises your heart rate and improves circulation.

Dancing also reduces stress and improves mood, both of which support immune function. It can be a social activity, helping reduce feelings of loneliness and depression that can weaken the immune system. And the best part is that you don't need to join a dancing school, just put on some music, and dance the night away!