Wellness

How to strengthen your immunity during the coronavirus pandemic: Exercise, meditation, sleep and stress management

By Lisa Drayer, CNN

Updated 1802 GMT (0202 HKT) March 27, 2020

Research shows that higher-intensity exercise offers increased mood-enhancing benefits. And there's nothing quite like taking out your stress on a heavy bag, which provides uniquely satisfying tactile and auditory stimulation.
Photos: Sweat out the stress
Research shows that higher-intensity exercise offers increased mood-enhancing benefits. And there's nothing quite like taking out your stress on a heavy bag, which provides uniquely satisfying tactile and auditory stimulation.
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Tabata drills, created by Japanese scientist Izumi Tabata as a form of HIIT training, consist of the same exercise -- such as pushups -- through eight rounds of 20 seconds of work and 10 seconds of rest for a total of four minutes.
Photos: Sweat out the stress
Tabata drills, created by Japanese scientist Izumi Tabata as a form of HIIT training, consist of the same exercise -- such as pushups -- through eight rounds of 20 seconds of work and 10 seconds of rest for a total of four minutes.
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Slamming medicine balls serves as a core-focused total-body exercise. Slams can be done from standing, kneeling or half-kneeling stances. Dana Santas demonstrates her favorite version of standing, rotational slams.
Photos: Sweat out the stress
Slamming medicine balls serves as a core-focused total-body exercise. Slams can be done from standing, kneeling or half-kneeling stances. Dana Santas demonstrates her favorite version of standing, rotational slams.
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Sprints are another good way to work off stress. Because of the energy system used for sprinting, it's necessary to rest much longer to replenish your body's resources.
Photos: Sweat out the stress
Sprints are another good way to work off stress. Because of the energy system used for sprinting, it's necessary to rest much longer to replenish your body's resources.
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The flowing, rhythmic nature of kettlebell swings can feel like meditation in motion. It may look simple, but be sure to use proper form to avoid injury.
Photos: Sweat out the stress
The flowing, rhythmic nature of kettlebell swings can feel like meditation in motion. It may look simple, but be sure to use proper form to avoid injury.
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Box jumps are exactly what they sound like: jumping up on a box. The goal is not to achieve a high height for low reps but to jump repeatedly for higher reps with grace and control, landing softly each time.
Photos: Sweat out the stress
Box jumps are exactly what they sound like: jumping up on a box. The goal is not to achieve a high height for low reps but to jump repeatedly for higher reps with grace and control, landing softly each time.
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02 sweat out stress Kickboxing01 sweat out stress Tibata Pushups03 sweat out stress Medicine Ball Slam05 sweat out stress Sprint06 sweat out stress Kettlebell Swing04 sweat out stress Box Jump

(CNN)As the coronavirus situation intensifies, you might be wondering: How can I keep myself healthy?

The answer lies in following the latest guidelines on social distancing, proper handwashing and your local stay-at-home directives.
But there are also ways to strengthen your own immune system. Diet is one of them, and we covered that here in part one of our immunity boosting series.
    Yet what you eat is just one factor. Being physically active, meditating and managing stress, and getting adequate sleep help, too. Keep reading to find out why those habits boost your immunity and how you can take advantage of their benefits.

      Find time for fitness

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      Engaging in regular physical activity is a great way to help manage stress and strengthen your immune system. In fact, research shows that "fit individuals" -- defined as those who partake in regular physical activity -- have a lower incidence of infection compared to inactive and sedentary individuals. What's more, being physically active may help reduce the risk of chronic diseases that could further weaken your immune system, including cardiovascular disease, diabetes and obesity.
      How to stay fit when the gym is closed and you are stuck at home
      How to stay fit when the gym is closed and you are stuck at home
      How does exercise help? For one, physical activity helps to flush bacteria out of the lungs, decreasing your chances of getting a cold, flu or other illness. Exercise also reduces levels of the body's stress hormones, such as adrenaline and cortisol, explained MaryAnn Browning, CEO and founder of Browningsfitness. Lower levels of stress hormones may protect against illness.
      "[Exercise] also stimulates the production of endorphins -- chemicals in the brain that are the body's natural painkillers and mood elevators," Browning said.
      For at-home fitness essentials, Browning recommends getting a set of yellow, green and red resistance bands (the colors correspond with varying levels of resistance). "These can be used for back, bicep, triceps, shoulders and leg work," Browning said.
      She also recommends looped bands to go around the calves or thighs, which strengthen the glutes and can help prevent knee and back injuries.
      For an at-home cardio workout, Browning recommends jumping jacks, high knees, butt kicks, burpees and switch jumps -- during which you'll jump to turn 180 degrees and then back again -- for 15 seconds each. Then repeat the circuit five to 10 times, depending on what you can handle.