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Booklets.app Originals

Health & Fitness

How To Strengthen Your Immune System

How to strengthen your immune system

Boost your immune system through exercise and physical activity

“Moderate intensity physical activity is associated with better immune function, lower levels of anxiety, and perceived stress.”

Liz Joy, MD, senior medical director of Wellness and Nutrition at Intermountain Healthcare.

1. Keep moving

You should at least have 150-300 minutes per week of moderate-intensity aerobic physical activity and 2 sessions per week of muscle strength training.

2. Indoor activities

Dance to your favorite music, jump rope and walk briskly around the house or up and down the stairs for 10-15 minutes, 2 or 3 times per day.

3. Outdoor activities

Staying physically active outdoors is one of the best ways to keep your mind and body healthy. Walk around your neighborhood, go for a bike ride, garden, or do yard work, or play active games with your family.

Remember: Stay at least 6 feet away from others and wash your hands when you get home.

4. Muscle strength training

Find ways to do simple muscle strengthening exercises around your house such as squats from a chair, push-ups against a wall, or complete an active chore such as throwing clothes in the laundry, doing the dishes, or taking out the garbage.

5. Yoga

Certain yoga positions can help support, balance, and boost the immune system. Deep breathing and mindfulness can also reduce anxiety.

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