Exercise for Immunity
Katelyn Sander

Exercise for Immunity

Living Well...together, while apart

Saturday was National Health & Fitness Day.

Let’s celebrate all the incredible benefits to being physically active!

Potentially most salient these days is how regular exercise can help protect against severe side effects associated with COVID. A recent study of adults who developed COVID showed that those who had been active before falling ill were significantly less likely to need hospitalization or die.

Being sedentary was, in fact, the greatest risk factor. So, while you or someone you love might not be able to do anything immediately about any underlying conditions that increase risk, you can start exercising right now. And this in and of itself will mitigate your risk.

We’ve known for some time that exercise amplifies immune response and better fitness improves antibody responses to vaccines:

  • Any single bout of physical activity is sensed by your body as a physiological stressor. As such, your body suddenly floods your blood stream with specialized, powerful immune cells. Pathogens are more easily detected and destroyed.
  • Regular aerobic exercise increases capillarization and circulation. This allows these specialized immune cells and to move through the body even more effectively. 
  • Frequent exercise often enhances immune responses to viral antigens.
  • Being physically active may limit or delay immunological aging. (Yet another way exercise keeps us young!)
  • Exercise reduces psychological stress and anxiety.

We’re not suggesting that someone who does regular exercise shouldn’t still get vaccinated. But until you can get it, exercise is the most important thing you can do to lessen your risk.

While years ago, we worried that exercise – especially intense and/or long duration and/or too frequent exercise in fact harmed the immune system function, we now know that this is seldom the case. Lack of sleep, rest, recovery, and/or poor nutrition are typically the culprits. Not exercise. 

Speaking of human interaction, that’s the other amazing way the Cambridge Group has always supported immune system function: through meaningful, social interaction. Yes – even at 2 metres apart, social support – smiles, conversations, group workouts – boosts immune system function. So, get ready to come back, as we’re getting ready to give your immunity and your spirit that additional, much needed and deserved boost!

So, get ready to get back to the gym! Keep moving. Keep your distance. Wash your hands. Sweat & smile. Repeat.

Today’s Inspiration

“The immune system’s goal is to protect the body against invaders either from without, such as microbes, or from within, such as cancers.” - Dr Anthony Fauci, Immunologist

Today’s Live Workouts

Happy Monday! Ready to get moving to start your week off right? We’ve got TWO classes on the schedule for today!


Join Robert S today for a Total Body Conditioning workout! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

No equipment needed today.

Join Robert at 12:00pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 864 5295 2847
Password: 991724


Join Robert Y today for our new Yoga Fusion workout! A combination of hatha, ashtanga, and kudalini yoga techniques. This class will engage your muscles, open your joints, calm your mind, and lift your spirits. (All levels)

No equipment needed today.

Join Robert at 5:15pm (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 899 4248 0739
Password: 624126


Click here to view our weekly schedule.

If you have questions about our virtual live workouts, please reach out to Lauren.

Today’s Trainer Moves

Have fun, break a great sweat, AND boost your immunity with this fabulous full body workout with Penny!

For questions about today's trainer moves, reach out directly to Penny here.

Today’s Bite

Trout with Garlic Lemon Butter Herb Sauce

Trout fillets are usually pretty thin, which makes them perfect for cooking on the stovetop in a skillet! This is a simple and delicious way to cook fish, especially if you’re in a hurry!

For more recipes like this one, check out our Spice of Life Recipe Book.


  • 1 1/2 lbs trout or salmon or arctic char; 2 large fish fillets with skin on the bottom
  • 2 tbsp olive oil, more if needed
  • 1 tbsp Italian seasoning (dried thyme, oregano, parsley, combined together)
  • 1/4 tsp salt, to taste
  • 4 garlic cloves, diced
  • 3 tbsp lemon juice, freshly squeezed
  • 2 tbsp white wine
  • 2 tbsp butter, softened
  • 2 tbsp parsley, chopped


  • Season the top of fish fillets with Italian herb seasoning and salt (generously). Fish fillets will have skins on the bottom, no need to season the skins.
  • In a large skillet (large enough to fit 2 fish fillets), heat 2 tablespoons of olive oil on medium heat until heated but not smoking. To the hot skillet with olive oil, add fish fillets skin side up, flesh side down. Cook the flesh side of the fish for about 3-5 minutes on medium heat, making sure the oil does not smoke, until lightly browned.
  • Flip the fillets over to the other side, skin side down (add more oil, if needed). Cook for another 2-4 minutes on medium heat (to prevent oil from burning).
  • Remove the skillet from heat, close with the lid, and let the fish sit for 5-10 minutes, covered, in the skillet, until flaky and cooked through completely.
  • After the fish is cooked through, off heat, using spatula, carefully remove fillets to the plate, separating the fish from the skin. Carefully remove or scrape the fish skin off the bottom of the pan, making sure to leave all the cooking oils in the pan.
  • Add diced garlic, lemon juice, and white wine to the same pan with oil. Cook on medium-low heat for about 1 minute, until garlic softens a bit. Remove from heat. Add 1 tablespoon of chopped parsley, and 2 tablespoons of butter, off heat, to the sauce, stirring, until the butter melts and forms a creamy mixture.
  • Add fish to the pan, spoon sauce over the fish, top the fish and sauce with the remaining 1 tablespoon of parsley, and serve.


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

Previous Article Preparing to get back out there
Next Article Celebrating Moms this Mother's Day
Celebrating Moms this Mother's Day
This weekend, we’re celebrating all of the moms in our lives. Over the past year, moms have become superheroes (more than they usually are), taking the idea of work-life balance to a whole...
Read More
Exercise for Immunity

Saturday was National Health & Fitness Day. Let’s celebrate all the incredible benefits to being physically active!

Read More
Preparing to get back out there

These past 13 months have been quite the ride. We were so looking forward to being able to enjoy the early days of spring but COVID had other plans.

Read More
Continuing to prepare to return to Club life
Not to get ahead of ourselves but we are so excited to get back to the Clubs when we're able to reopen. And so, we are diving into all the work we need to do to ensure your workouts are going...
Read More
Experimenting in the Kitchen

Not sure about you, but we’re getting tired of making the same old recipes over and over and over again.

Read More
Why we need to keep moving

Are you getting your workouts in? Exercise makes people feel better. Among other things it experientially and physiologically lowers our stress levels. 

Read More
Reducing Injuries from Running

Many of us are eager to enjoy the warmer weather and perhaps pick up running again. Running outdoors is an awesome activity. It can also be accompanied by an increased risk of injury as we age.

Read More
Staying Active & Healthy at Home

Don’t let the latest stay-at-home order keep you from staying active.

Read More