9 exercises to boost immunity in winter | XpertsReviews.com

Instead of feeling exhausted from winter fever and fatigue, try these 9 exercises to naturally boost your immunity this season.

Winter is the time of year when everyone seems to catch a cold without warning. One moment you’re fine, and the next you’re sneezing non-stop. But here’s something most people don’t realize: your immune system isn’t weak, it’s just understimulated. Just like your muscles need regular movement to stay strong, your immunity also needs daily activity to stay alert. And no, it doesn’t require intense training or hours at the gym. Even simple, gentle exercises can boost blood circulation, improve lung capacity, reduce inflammation, and help your body fight infections more effectively.

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Exercises to strengthen immunity

Here are 9 exercises that can help boost your immunity during winter:

1. Brisk walking

“Brisk walking increases blood circulation, helping immune cells move more efficiently throughout the body. It also reduces inflammation and increases overall endurance during winter,” says fitness expert Yash Aggarwal. Know how to do it:

Stand straight with relaxed shoulders.
Start walking at a comfortable pace.
Gradually increase your speed to a brisk pace.
Keep your arms swinging naturally.
Continue for 20 to 30 minutes.

2. Jumping jacks

Jumping jacks stimulate lymphatic flow, which helps the body eliminate toxins more quickly. They also warm the body quickly, improving winter circulation. Know how to do it:

Stand with your feet together and your arms at your sides.
Jump with your feet apart.
Raise your arms above your head at the same time.
Return to the starting position.
Repeat for 20 to 30 seconds.

3. Bodyweight Squats

Squats activate major muscle groups that support metabolism and immunity. They also improve lower body strength, making daily movement easier in winter. Know how to do it:

Stand with your feet shoulder-width apart.
Push your hips back as if you were sitting in a chair.
Lower until your thighs are parallel to the floor.
Keep your chest lifted and your spine neutral.
Return to the starting position.

4. Cat-cow stretch

Cat cow improves spinal flexibility and reduces winter stiffness. The slow breathing involved helps reduce stress and support immune function. Know how to do it:

Get on all fours in a tabletop position.
Inhale and arch your back (cow pose).
Exhale and round your spine (cat pose).
Slowly move between the two positions.
Continue for 8 to 10 rounds.

Try these easy stretches to boost immunity. Image courtesy: Adobe Stock

5. Downward facing dog

“This pose increases blood flow to the upper body and increases oxygen supply. It also relieves tension in the back and legs, thereby improving overall vitality,” says Aggarwal. Know how to do it:

Start on all fours.
Lift your hips upward to form an inverted V.
Gently straighten your legs while pressing down on your heels.
Keep your head between your arms.
Hold for 5 to 7 breaths.

6. Low lunge

The low lunge releases hip tension caused by winter inactivity. It improves posture and promotes fuller breathing, which strengthens the immune system. Know how to do it:

Step one foot forward into a lunge.
Lower your back knee to the floor.
Lift your chest and lengthen your spine.
Gently lower your hips toward the floor.
Hold the position for 20 to 30 seconds and switch sides.

7. Plank Hold

Planks build body stability, which helps the body move efficiently. A strong core promotes better breathing and reduces fatigue. Know how to do it:

8. Shoulder rolls

Shoulder rolls relieve stiffness caused by cold. They also improve upper body mobility, helping the lungs expand better. Know how to do it:

Stand or sit up straight.
Lift both shoulders toward your ears.
Roll them backwards in a circular motion.
Repeat 8 to 10 times.
Then move forward for another 8-10 rounds.

9. Deep breathing exercises

Deep breathing reduces cortisol (stress hormone), thus promoting immune balance. It improves oxygen supply, which strengthens the body’s natural defenses. Know how to do it: