A healthy person has a million dreams, but an unhealthy person only has one.
Whether you struggle with recurrent sickness, are currently battling a disease or disorder, or simply want to be in the best health possible, bolstering your immune system is the first and foremost thing you can do.
For people with multiple myeloma—a cancer that targets plasma cells in the bone marrow—improving immunity is especially critical. Thankfully, there are numerous ways you can make your body’s natural defenses stronger and, in a sense, smarter.
While taking supplements, eating healthy, and lowering stress all play a vital role, exercise is equally as important.
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Here are five everyday exercises to get your immune system in tip-top shape.
1. Brisk Walking
When your immune system is compromised, intense exercise can actually weaken it further. But, exercise that is moderate and consistent can do the opposite. This is why walking is so vital to everyday health.
Simple and easy, walking five days a week is a great way to ensure your body’s natural defenses are primed for any pathogens that come your way. To start, aim for 30 minutes of brisk walking per day. This means that you’re moving at a pace where you can talk but not sing.
When you do this, ensure you have comfortable shoes, and try to swing your arms naturally. Depending on your fitness level, you may begin with a flat trail or a more inclined path. For many people, especially those dealing with multiple myeloma, a 10-minute session is a good way to begin. From there, you can build up over time as your stamina increases.
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The reason walking is so advantageous is that it not only boosts your cardio, but it also boosts your immune system. Research indicates that moderate aerobic exercise increases the circulation of immune cells such as T-cells, as well as something else called natural killer (NK) cells. These cells are critical as they help scour for pathogens and abnormal cells.
Walking also helps with your stress levels. Walking reduces the stress hormone cortisol, which can lead to chronic fatigue if left unchecked. By walking daily, you energize your body, boost your immunity, and increase your mental well-being all at once!
2. Yoga for Lymphatic Drainage
To begin, practice a 20-30 minute yoga sequence three times a week. The reason this is helpful is because yoga helps to stimulate the flow of lymph, a clear, colorless fluid that is a vital part of your immune system. When your lymph doesn’t drain properly, it can lead to all kinds of health problems.
Not sure where to begin? Focus on poses like Cat-Cow, Downward Dog, and Legs-Up-the-Wall. For Cat-Cow, simply alternate arching and rounding your back while you remain on all fours. For Downward Dog, form an inverted V, keeping your hands and feet firmly on the ground. Finally, for Legs-Up-the-Wall, assume a position where you lie on your back with your legs vertical against a wall.
For all positions, move slowly and sync your breath with your motion.
Because your lymphatic system clears waste and transports immune cells, performing these yoga positions ensures that everything is running smoothly. This helps you flush toxins while also keeping your immune system active at the cellular level.
A win-win!
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3. Resistance Training
Resistance training is a broad term that encompasses anything that ‘resists’ your body. In other words, it includes everything from lifting weights to using your body weight in push-ups or squats. To get started, aim for 20-30 minutes of exercise several times per week.
Oftentimes, a so-called circuit is the best way to get the best of all worlds. For example, a circuit might include something like 10 squats, followed by 10 push-ups, followed by 10 bicep curls. Rest as needed, usually half a minute between exercises. Try to repeat the whole circuit two to three times for maximum benefits.
You can even use resistance bands if you’re not ready for weights or other exercises.
By performing these exercises, you’ll tone your muscles, which is a great way to fortify your immune system. You’ll also stimulate blood flow, which helps provide nutrients to all your tissues and organs. Finally, you’ll improve your bone health, which is critical for multiple myeloma patients.
Over time, you can reduce your recovery time and increase your reps. Not only will you be giving your immune system the support it needs, but you’ll also be sculpting that perfect physique!
4. Trampolining
Believe it or not, bouncing on a mini-trampoline or rebounder is a fantastic way to boost your immune function. And all it takes is a fun little 10-20 minute session a few times per week.
If you’re new to trampolines, don’t sweat it. You can always start with gentle foot taps, keeping your feet on the mat, and alternating lifts for five minutes. From there, you can build up to light jumps. If you’re struggling with balance, grab a hold of the trampoline’s handlebar.
Don’t get discouraged. Neuropathy and fatigue are common side effects of cancer treatment, so if you’re going through that, stay the course. Keep your trampolining short and fun, even incorporating music to stay engaged.
The reason trampolining works is because it’s low-impact and stimulates your lymphatic system. All that up-and-down motion primes your lymph flow like a pump. According to some researchers, this activity is up to 15 times more effective than walking for lymph drainage.
That bouncing will also trigger an endorphin release, which lowers your stress and increases positive mental health. If you’re looking for a fun way to boost circulation, strengthen immunity, and feel good, trampolining is for you!
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5. Deep Breathing Techniques
Last but not least is deep breathing.
With just five to 10 minutes of daily breathing, you can be well on your way to a healthier, happier you. The best technique you can try is called diaphragmatic breathing. To do this, simply sit or lie comfortably, putting one hand on your chest and the other on your belly. When you breathe in, do so deeply through your nose for four seconds. Your belly should rise as your chest remains still.
Once you’ve inhaled, hold your breath for four seconds as well before letting it out slowly through your mouth for a six-second count. Repeat this 10-15 times for maximum effect.
If you’re stressed, doing this in the morning and before bedtime can help reduce those anxieties. It’s also good for your immune system because it helps oxygenate your blood. This, in turn, improves the function of immune cells like macrophages, which can further assist in lowering inflammation and cortisol.
By using this deep breathing technique, you can help reduce oxidative stress, a major factor in immune system suppression.
Overall, all of these five exercises help to bring about a stronger, more responsive immune system. As you’ve probably noted, it’s all about finding your personal level. You don’t need to go super hard or overdo it every day of the week.
Start slow, keep it steady, and build it up. Whether you’re focused on reducing infections, battling a chronic disease, or just feeling better in general, these simple but effective exercises have you covered!
