The Best Immune-Boosting Workouts, According to an Expert

As cold and flu season approaches, many people are scrambling for supplements or quick-fix “hacks” to boost their immune system. What if we told you that one of the best lines of defense is simply getting a sweat on? That’s right! This winter, boost your immunity by moving your body. 

To dive deeper into how this works, we spoke with obé’s director of programming and women’s health coach, Melody D., to get expert insights on the best immune-boosting workouts and why they should be part of your routine. Plus, get some additional tips to help you boost your immune system and keep the sickness at bay.

Immune System 101, and Why You’re More Likely to Get Sick in Winter

Before we get into the specifics of exercise, it’s important to understand the basics of your immune system and how it works. Melody breaks it down: “Your immune system is a complex network of cells, tissues, and organs that work together to protect your body from harmful invaders like bacteria, viruses, and toxins. It detects and neutralizes threats to keep you healthy.”

This intricate system keeps us safe, but it can be influenced by a variety of factors — including sleep, nutrition, movement, stress, and the season. Did you know that you’re more likely to get sick in winter than at any other time of year? Here’s why.

First, the colder temperatures can weaken your immune defenses. “Cold weather can cause blood vessels in your respiratory system to constrict, reducing the flow of immune cells and making it easier for viruses to enter your body,” explains Melody. Plus, as people spend more time indoors with less ventilation, it becomes easier for germs to spread in enclosed spaces.

Shorter days also mean less exposure to sunlight, which can lower your body’s production of vitamin D—a nutrient critical to immune health. This, combined with the holiday season’s tendency to increase stress levels and disrupt sleep patterns, can leave your immune system more vulnerable to illness.

But just because it’s winter doesn’t mean you’re destined for sickness. There are always things you can do to feel better. Melody explains that while things like diet and hydration are key components, exercise is one of the most effective, natural ways to keep your immune system running smoothly. Let’s dive in.

How Exercise Boosts the Immune System

You may know that exercise is good for your heart, muscles, and mental health, but did you know it also helps protect your body from infections? Melody says, “Exercise boosts the immune system by improving circulation, which helps immune cells move more efficiently throughout the body to detect and fight infections.” This means that when you work out, you’re helping your body’s defenses stay alert and ready to take on any invaders.

Additionally, regular exercise reduces inflammation and stress hormones—two factors that can weaken immune function if left unchecked. “Moderate exercise promotes the production of immune-supporting proteins and enhances the body’s overall ability to defend itself against illness,” Melody notes. 

Okay, so does that mean you should scale up the workouts to 7 days a week? Not quite! The key here is moderation. Too much exercise can have the opposite effect, temporarily weakening your immune response as your body desperately tries to recover between workouts. 

By incorporating the right types of workouts into your week in the right quantity, you can strike a balance that keeps your immune system in top shape.

The Best Immune-Boosting Workouts to Try this Flu Season

So, what types of workouts should you focus on if you’re looking to strengthen your immune system? Melody has a few key recommendations for workouts available on obé that can help you stay healthy all season long. “Workouts that involve moderate-intensity cardio, strength training, and mind-body practices are particularly beneficial for immunity,” she says.

Here’s a breakdown of some of the best options and how they work to support your body’s defenses:

1. Cardio Workouts

Activities like walking, Dance, Ride, Step, Boxing, and endurance-based exercises all fall under the umbrella of cardio. These workouts help improve circulation, reduce inflammation, and boost your heart health—all of which contribute to a strong immune system. Melody recommends incorporating moderate-intensity cardio sessions to keep your body moving without overexertion. 

READ MORE: The 5 Heart Rate Zones, Explained—Plus Aerobic vs. Anaerobic Fitness

2. Strength Training

Resistance-based workouts are also essential for a well-rounded immune-boosting routine. “Strength training not only builds muscle but also stimulates the production of immune-supporting proteins,” says Melody.

This is why adding weights or bodyweight exercises to your routine is a great way to fortify your immune defenses. Look for obé classes like Strength, Sculpt, Pilates, or Power to get your strength workout in.

READ MORE: Cardio vs. Strength Training: What’s the Right Balance?

3. Mind-Body Practices

Don’t underestimate the impact of mindfulness practices on your immune system. “Yoga, meditation, and breathwork are powerful tools for regulating stress and supporting immune health,” says Melody.

When stress levels are high, the immune system is less effective at defending against illness. Mind-body practices help calm the nervous system and reduce stress hormones, making it easier for your body to stay healthy. obé’s Yoga and Meditation classes are great options for adding this element to your routine.

Not into that kind of thing? No problem, but try to scale back the intensity by trying one of obé’s foam rolling or recovery classes.

Want to see the complete list of obé workout classes? Check this out.

Best Practices for Immune-Boosting Workouts

It’s not just what you do, it’s how you do it. While the types of workouts you choose are important, how you approach them can make all the difference when it comes to boosting immunity. Below, Melody shares some best practice protocols for using exercise as a tool for immune support.

• Consistency is key: “To boost your immune system through exercise, aim for moderate activity for at least 30 minutes most days of the week,” says Melody. The odd workout probably won’t do much by way of immune boosting, but if you keep up with an active routine, you will notice improvements in your immune health and resilience to illness.
  
  
• Mix it up: A well-rounded and diverse exercise plan that includes cardio, strength training, and flexibility exercises is ideal for supporting immunity. Melody’s advice? “Mix things up with a blend of workouts like Dance for cardio, Strength for resistance, and Yoga for flexibility and stress reduction.”
  
  
• Listen to your body: One of the most important pieces of advice Melody offers is to always listen to your body. “Be sure to allow for proper recovery and rest,” she says. Pushing too hard or not giving yourself enough downtime can lead to burnout and lower your defenses, so it’s crucial to tune into how you’re feeling on any given day and adapt your workout accordingly.
  
  
• Don’t overdo it: Following on from the above point—“While regular exercise is beneficial, overtraining leads to excessive fatigue, higher stress levels, and a weakened immune response,” says Melody. If you’re feeling run down, it’s better to dial back the intensity or take a rest day than to push through.
  

Add These for An Extra Immune Boost 

Exercise isn’t the only way to support your immune system—pairing your workout routine with other healthy habits can create an even stronger line of defense against illness. 

“When you’ve got the exercise down, other ways to boost your immunity include eating a nutrient-rich diet with plenty of fruits and vegetables, staying well-hydrated, getting adequate sleep, reducing stress, and maintaining a healthy weight,” adds Melody.

Don’t get beat by the winter blues—stay thriving this winter with these immune-boosting habits. Move your body, and feel electric all season long.