Did you know there’s a direct link between physical activity and your immune system?
According to ScienceDirect, exercise enhances the immune system. It improves the body’s defense activity and metabolic health. However, the data shows the most benefit from moderate training. Why? An intense workout might increase the risk of developing an illness because your body perceives it as stressful
Fret not—we've rounded up some exercise recommendations for boosting your immunity. Below are eight outdoor activities you can start practicing right away.
The Impact of Exercise on the Immune System
When it comes to improving immunity, proper nutrition is the key. People usually consider eating healthy foods to boost their immune systems. However, there’s another viable way—exercise.
Exercise has long been effective in improving physical health. It even promotes mental and psychological well-being. People who regularly engage in physical activities get sick less frequently and may find their health returns quicker.
But how does exercise boost your immune system?
Exercise increases your heart rate. It helps pump more blood and deliver more oxygen to different body parts. It allows the movement of lymph fluid with white blood cells into the bloodstream. These cells help fight off microorganisms such as viruses and bacteria. Ultimately, exercise helps boost your overall immunity.
One study revealed that exercise helps the immune system against infection. Physical activities strengthen the immune system.
Eight Practical Outdoor Activities for Exercise and Immunity
At this point, we’ve learned the health benefits of exercise for boosting immunity. Unfortunately, most people are too busy to exercise. They don’t have the luxury of time to work out. They also don’t have the finances and resources to do so.
Don’t worry—there are physical activities you can pursue right away. They don’t require you to visit a gym and enroll in a fitness program. Here are eight outdoor exercises for your immunity:
1. Daily Walks
They say that walking is a panacea for all diseases. However, most people have no time for something as simple as this. Try scheduling 30 minutes of walking once a day. For instance, consider walking on your way home from work or school. If you work from home, have a brisk walk early in the morning before you start hitting the keys.
Nancy Mitchell, RN at Assisted Living, believes in the benefit of walking. "This is especially for older people. Yes, we provide our patients with both medical treatments and non-medical assistance. But aside from grooming and feeding, we always include walking in their daily routines.”
2. Jogging or Running
Daily walks are best for busy people. But if you have ample time, consider jogging early in the morning or late in the afternoon. That is before or after your work. But if preoccupied on weekdays, engage in running on Saturdays and Sundays.
There are cases when people start running with no initial enthusiasm and eventually participated in marathons. Running drastically changes their lifestyle and improves their physical health.
3. Biking or Cycling
Aside from jogging or running, take your outdoor activity to the next level. Explore biking or cycling during your days off. You can even invest in a bicycle and ride this on your way to and from work. Not only is it physically healthy for you, but it is also fun and exciting.
According to the University of California, biking helps boost the immune system. James de Lacey, MSc and Strength & Conditioning Coach at LiftBigEatBig believes that “Along with walking, cycling increases your blood flow and strengthens your antibodies. It also reduces stress and inflammation in your body.” Thus, develop the habit of biking or cycling whenever possible.
4. Calisthenics or Bar Workout
Calisthenics is a form of exercise that uses body weight with zero-to-minimal equipment. Generally, it involves repetitive physical movements, such as squats, pushups, and crunches. You can do this in your backyard or a nearby park for a bar workout.
Matt Scarfo, NASM Certified Personal Trainer and Resident Training & Nutrition Expert at Lift Vault, includes calisthenics in their workout programs. “We recommend doing this indoors or in your front yard. You don’t need tools and equipment to be physically fit and healthy—only commitment.”
5. Outdoor Sports
Are you looking to boost your immune system? Outdoor sports are the answer. Not only will they make you physically active, but they can be fun and exciting and you get natural vitamin D, a proven immune system-supporting vitamin. Engaging in your favorite sports won’t make you feel you’re working out extensively. Thus, consider playing badminton, basketball, or tennis in your community.
John Gardner, Co-Founder & CEO of Kickoff, provides customer workout and nutrition plans. “We take a personal approach by asking our clients what sports they love to play. We consider incorporating them into their journey to physical fitness and healthy living. That will make a difference in their overall health.”
6. Pet Walking
It looks like you’re just walking your dogs on their leash. However, you’re doing so for your own health benefit. Pet walking lets you sweat out and breathe fresh air outdoors. It’s a win-win for you and your furry family members!
7. Backyard Yoga
Yoga is an ancient practice that has long fostered health and well-being. This mind-and-body exercise involves posing and breathing techniques, often with meditation. If you don’t have time and the money to enroll in yoga classes, perform this in your backyard.
Tory McBroom, Chief Editor at Yoga Answered, offers yoga guides and helpful content. “Yogis and yoginis can practice yoga in the comfort of their homes or their backyards. Its benefit goes beyond boosting immunity, increasing flexibility, and fostering mental well-being. It’s a spiritual journey to enlightenment.”
8. Outdoor Gardening
The last on the list is outdoor gardening, which is good for physical health and mental well-being. Many individuals have taken the plunge into home gardening and really enjoy it. They get rid of weeds on their lawn and start planting trees and shrubs with blooms.
Gardening keeps you physically active since you need to grow plants and trees. Also, it gives you sunlight exposure to absorb Vitamin D for your bone strength and immune system. Lastly, it helps reduce stress and loneliness, which is good for mental health.
Bottom Line
Everyone knows that regular exercise is good for one's health. But specifically, a moderate form of exercise is one of the best ways to support your immune system.
No, you don’t necessarily have to hit the gym or enroll in fitness programs. If you’re busy, think of physical activities to perform in your backyard or within your community. Consider one or some of the eight outdoor exercises recommended above.
With these, you’ll not only boost your immunity; but you’ll also promote good health and overall well-being.
