Boosting Immunity the Movement Way

I want to talk about one of the most underrated uses of movement Immunity-boosting in this blog… so let’s get moving

Lymphatic system

An intricate system of tubes that remove metabolic wastes, transport fatty acid, and most importantly produce immune cells (such as lymphocytes, monocytes, and antibody-producing cells called plasma cells) aka our natural immunity system primer.

It’s all about the forces

The lymphatic vessels are very delicate and solely depend on gravity and forces around them to push the lymph around. The forces are muscular shortening and lengthening… you guessed it right, movements use muscles and working muscles move the lymph.. better lymphatic movements lead to better WBC circulation and better immunity. In short, more movement means more immunity.

Simple movements you can incorporate in your daily life

A simple barefoot stroll in the house for 5 min every 60 min, is a great kick starter.

For the desk junkies out there, invest in a good standing desk.

While standing, vary the foot position..stand with the feet shoulder-width distance and the outer border parallel to each other to use those glutes more. You can stand with one foot ahead of the other, as in a short step. You can change sides every 30 minutes.

Try low sitting - you can sit on 2 cushions then move to 1 and try floor sitting.

On the floor - try long sitting (Sit without or minimal back support and stretch the knees in front of you. Toes should point to the ceiling.)

Cross legged sitting ( Sukhasasana, Padmasana)

Side-swept sitting

Microbreaks to strength train-Take small regular breaks 2 minutes every 60 min. You can do your own bodyweight moves like ( Wall or incline pushups, Squats, lunges or even jumping jacks. Start with 5 reps of 2 movements and can add more reps or more movements)

Balance trainer- A  balance pad is a great way to add whole body balance work which uses more of us in a fun way. (Try standing on it with both feet shoulder-width, feet close, and 1 legged stand. Try to hold them for 1 min each side and you can repeat 2-3 times )

Focus on how and what you eat– We are what we eat… Eat wholesome, unrefined, locally grown foods. Add more whole grains and nuts to your plate. This will make you chew the food more and add more movement to the jaw muscles and strengthen them.

Try to have a meal or a snack sitting on the floor.

Breathe better and mindfully- I can’t emphasize its importance enough. For actionables please refer to my previous blog on it -Breath as an immunity booster….

This blog is a collection of those small changes which have helped me personally .. If you have any great ideas please feel free to reach out and we can add on to this list…. Take care and stay safe