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Boost the Immune System: Fun And Fit Workouts To Do At Home

By April 22, 2020November 11th, 2020Chennai Ortho
Boost the Immune System

“As you begin to heal the inner you, you boost the immune system”.  

 The immune system is a host defense system encompassing numerous biological structures and procedures within our body that safeguards us against disease. To function effectively, an immune system must scrutinize an ample variety of agents, known as pathogens and differentiate them from the body’s own healthy tissue. The main parts of the immune system are white blood cells, antibodies, the complement system, the lymphatic system, the spleen, the thymus, and the bone marrow. These are the parts of your immune system that actively fight infection.

 Our immune system is vital for our survival. Without an immune system, our bodies would be open to attack from bacteria, viruses, parasites, and more. It is our immune system that keeps us healthy as we drift through a sea of pathogens.

Our immune system is evolving through trials of use in fighting illnesses and the bombardment of our modern world toxins. Hence this results in taking actions to engage the mind, body, and soul in an overall strengthening process.

 Rundown to enthrall yourself into fun and fit exercises and postures that will rejuvenate your entire body at home. If you have arthritis, these postures and exercises may help relieve your joint pain and stiffness. Regular practice can help with many of the symptoms of arthritis, such as improve joint mobility, reduce pain, and help with managing stress and anxiety. But as with any new practice, it is good to consult with your doctor first before starting.

 “A Healthy Immune System Is A Marvelous Product Of An Active Mind And Body”


“Yoga is invigoration in relaxation. Freedom in routine. Confidence through self-control. The energy within and energy without. – Ymber Delecto”

Yoga is a set of theories and practices with origins in ancient India. The word yoga comes from a Sanskrit word meaning “to yoke” or “to unite.” It concentrates on unifying the mind, body, and spirit, and fostering a greater feeling connection between the individual and his/her surroundings. For many adults, yoga has become a means to safely and effectively increase immunity and to stay active. It consists of simple and gentle postures that gradually build vitality, equilibrium, and flexibility that may be beneficial for people with arthritis. It has spiritual roots, with the main goal of helping individuals to realize true happiness, freedom, or enlightenment. Beyond this, however, yoga has several secondary objectives, such as: 

  • Improving physical health and enhancing mental well-being and emotional balance. 
  • Increases muscle strength, improves flexibility, enhances respiratory endurance, and promotes balance.
  • It is associated with increased energy and fewer bodily aches and pain. 
  • It is also associated with improved anxiety, depression, and psychological stress.
  • It involves a wide range of physical and psychological benefits that may be especially helpful for individuals living with a chronic illness.
  • Enables lower stress hormones that compromise the immune system and brings oxygenated blood to the various organs to ensure their optimal function.

And yoga is not the only way to boost the immune system and keep you healthy. Here are 7 Natural Ways to Build Healthy Bones


Asanas are a series of poses designed to bring about greater health and well being. The poses are combined in a predictable sequence that addresses the strength, flexibility, and balance of the whole body.

Pranayama (control of Breath)

To do this:

  • Sit and Place your hands on the knees in Gyan Mudra
  • Close your eyes 
  • Slowly inhale through one nostril
  • Slowly exhale through the other nostril

Health benefits are:

  • It cools the body and helps nerves and muscles to relax
  • This pranayama is beneficial for people suffering from high blood pressure
  • It helps to treat and alleviate chronic diseases thereby increasing immunity.

Virabhadrasana (Warrior Pose )

To do this:

  • Stand straight with your legs wide apart 
  • Lift both arms sideways to shoulder height with your
    palms facing upwards.
  • Bend your right knee at 90 degrees and stretch out your left leg.
  • Turn your head and look to your right.

Health benefits are:

  • Strengthens and tones the arms, legs, and lower back.
  • Improves balance in the body, helps increase stamina.
  • Releases stress in the shoulders.
  • Brings auspiciousness, courage, grace, and peace.

 Vrikshasana  (Tree Pose)

To do this:

  • Stand straight and Bend your right leg and place it on the left inner thigh and transfer the weight of your body on the left leg.
  • Raise your arms over the head and join both of your palms. Keep the arms straight, elbows slightly bent, and stretch your body in the upward direction.

  Health benefits are:

  • It strengthens the spine and improves posture 
  • Tones and Strengthens the thighs, knees and calf muscles
  • Develops a sense of balance and coordination
  • It improves concentration and calms the mind.
Here are 9 Yoga Poses for arthritis relief to help you get started if you’re suffering from Arthritis


“Movement is a medicine for creating change in a person’s physical, emotional, and mental states”. – Carol Welch

Exercise is usually very beneficial for people with joint-muscle pain. Apart from helping your body boost the immune system, it offers a range of benefits, which include relieving symptoms, improving joint function, building strength, increasing flexibility, helping daily functioning, improving aerobic fitness, and boosting mood.

It can reduce arthritis flares and make the symptoms of this condition easier to manage.

It is a good idea to work with a doctor and physical therapist to develop a personalized exercise program for the best possible results. Exercise can help your joints and muscles, and benefit your heart, bones, and mood. Stretching can help prevent stiff joints, build muscle, improve endurance, and benefit your heart, bones, and mood.

Leg raise (lying)

To do this:

  • Lie flat on your back on the floor or bed with your arms at your sides, toes up.
  • Keep your leg straight while tightening your leg muscles, and slowly lift it several inches.
  • Tighten your stomach muscles to push your lower back down.

Hamstring stretch (lying)

To do this: 

  • Lie down straight 
  • Slowly lift one leg and bring your knee back toward your chest.
  • Link your hands behind your thigh
  • Pull your straight leg back toward your head until you feel the stretch.


To do this:

  • Stand with your feet shoulder-distance apart and stretch your arms out in front of you.
  • Slowly bend your knees until you’re in a half-sitting position. 
  • Keep your back straight and chest lifted 

Health benefits:

Strengthens core muscles

These exercises strengthen your lower abdominal muscles and other core muscles.  Although these are challenging exercises for beginners, repetition gets you faster results. Repeating this routine regularly will strengthen abdominal muscles and hip flexors.

Improves flexibility

These exercises improve the flexibility of both your abdomen, knees, and hips area since they involve constant joint movements. This lets you stretch muscles to their maximum potential without feeling strained when climbing stairs or performing lunges. They also improve your posture since every leg workout adds support to your midsection.

Enhances balance and stability

These exercises strengthen your grip. Constantly performing them increases your balance and stability. They let you endure carrying your whole body’s weight and prevent you from tripping over and hurting your back. 

Lowers risk of back injuries

These exercises also lower the risk of back injuries. While every routine appears to but it also on the abdominal area, back support is actually also improved. When this happens, your back muscles are more equipped to support greater weight, and the strained feeling when you lift heavy objects is addressed.

“Exercise not  only changes your boy, but it also changes your mind, your attitude and your mood”

Whether you’ve got creaky knees, an achy back, stiff hips, or multiple problematic joints, regular stretching and range-of-motion exercises can help you feel better in many ways. If you have arthritis, fibromyalgia, chronicle lower back pain, or another form of chronic pain, you may be nervous about starting any kind of new exercise because of fears that it could exacerbate your pain. But these exercises will ease your pain and give you more confidence to perform your day to day activities. 

Yoga and stretching exercises can be safe and effective but as with any new activity, it is important to take proper precautions. Talk with your doctor first and ask specifically if there should be any limitations or restrictions your doctor wants you to observe. For arthritis patients, it is important to discuss with your orthopedist. 


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