As the need for an optimally functioning immune system is more important than ever, there are some simple things you can do to make sure your immune system is operating on all cylinders.   Most notably, EXERCISE!  Many of us know the benefits of exercise such as helping to control weight, increasing endurance, improved mood and reducing the risk of heart disease, but exercise is an integral part of boosting the body’s immune system.  Research has shown that exercise helps to reduce inflammation and support infection-fighting cells.  Also, the endorphins produced during exercise can help reduce overall stress – another hazard on the immune system.

Low- to moderate-intensity exercise for about 30 to 60 minutes a day is recommended for immunity-boosting benefits.  With many of us stuck at home, now is an opportune time to start a consistent exercise regimen.  Do a body weight exercise circuit, go for a run, or just take a walk outside.  Just remember, if it’s been a while since you worked out, start at a low intensity and build up the intensity over time.

To build your circuit, choose 4-5 exercises from each list:

Alternate cardio and strength exercises in short bursts of 30 seconds for a total of five minutes then repeat the circuit 2-3 times. A 1-minute break can be taken between each circuit.

Cardio Exercises:

  • High Knees
  • Jumping Jacks
  • Jogging in place
  • Mountain Climbers
  • Squat Jumps
  • Burpees
  • Walking lunges
  • Step-ups or stair climbers
  • Bear Crawls
  • Lateral bounds or ski jumps

Strengthening Exercises:

  • Pushups
  • Plank
  • Side Planks
  • Crunches
  • Clam Shells
  • Glute Bridge
  • Lunges (forward and back or side to side)
  • Squats
  • Tricep Dips
  • Superman

*Please note: All exercises can be completed with the need of any exercise equipment

About The Author JAG-ONE Physical Therapy

JAG-ONE Physical Therapy is a comprehensive physical and occupational therapy company with locations throughout Brooklyn, Staten Island, Queens, Westchester, Manhattan, Long Island, Pennsylvania and New Jersey. Our multi-specialty staff has been serving the Tri-State area for over 20 years and has developed a unique, care-first model of rehabilitation delivering high-quality clinical outcomes for our patients. To “Get Back the Life You Love,” please contact us through our website at or by calling your nearest facility.