Immunity 360: 12 Ways to Strengthen Your Body From the Inside Out

3. Manage Stress with Daily Practices

Chronic stress affects hormones like cortisol and can shift immune responses in ways that make it harder to fight infections or recover from illness. That doesn't mean stress-free living is the goal; rather, practical ways to lower daily stress build resilience. Pick short, repeatable practices you can use anywhere. Ten deep breaths at your desk, a five-minute progressive muscle relaxation before bed, or a daily walk without screens are all concrete tools. Social connection also buffers stress—regular chats with friends or family contribute to wellbeing and immune balance. When life feels particularly demanding, prioritize small, replenishing actions: a brief stretch break, a cup of tea without multitasking, or a quick gratitude note. If anxiety or persistent stress interferes with sleep, appetite, or daily functioning, seek support from a mental health professional. Over time, consistent stress-care is one of the most compassionate investments you can make in both mood and immune health.

4. Move Regularly with Aerobic and Strength Work

Regular physical activity supports immune surveillance, circulation, and recovery. Moderate aerobic exercise—walking, cycling, swimming—encourages healthy immune cell distribution and reduces inflammation. Strength training preserves muscle mass and protein reserves that the body uses during recovery from illness, which is especially important as we age. Aim for a mix: moderate aerobic movement most days and two to three strength sessions per week. Sessions can be brief; even two 20–30 minute workouts deliver benefits. Gentle flexibility work and balance exercises help reduce injury risk and keep movement sustainable. Importantly, avoid sudden spikes of very intense training without recovery, which can temporarily suppress immune function. If you're returning to exercise after a long break or managing chronic conditions, start slowly and consider working with a trainer or physical therapist for a tailored plan. Movement should be enjoyable and achievable—pick activities you like so consistency becomes part of daily life.