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Almost any person can boost immunity through exercise. However, what exercises and times are best for you may vary depending on your overall health. Schedule an appointment with your doctor to see you are able to do a moderate exercise program to stimulate your immune system. This can ensure you are healthy enough for exercise, especially if you aren’t currently exercising. Your doctor can also give you tips on what activities are best for you.  Talk to your doctor about your desire to boost immunity with exercise. Let the doctor know about any type of exercise or activity you already do. Ask any questions you may have about your health and ability to do exercise. For example, you could say, “I want to start taking my overall health more seriously, especially boosting my immunity with exercise. I know I have some issues with my heart, but what type of exercise could I do without injuring myself or putting too much stress on my cardiovascular system?” If you are healthy, you should aim to get at least 30 minutes of exercise daily. In general, 150 minutes of moderate exercise every week is enough to help boost your immunity. Keeping an exercise journal or using a smartphone app can help you track your workout time and progress.  Incorporate moderate activities such as brisk walking, biking, and swimming. Recognize that activities such as your weekly golf game, playing with your kids, and even mowing the lawn count towards your daily exercise total.  Assess your current workout plan. If you are already exercising or getting physical activity every day, you don’t need to add any extra time to boost your immunity. Busy schedules can make it difficult to get in a 30-minute chunk of time. You may also be new to exercise and unable to perform 30 consecutive minutes of activity. You can easily get in exercise by breaking it up into manageable amounts of time during the day.  Try three 10-minute chunks of activity every day until you can do one consistent 30-minute session. You can also vary each activity to work different parts of your body. For example, you could do a 10-minute jog in the morning, a 10-minute brisk walk at lunch, and then go for a 10-minute bike ride with your kids in the evening. Consider trying vigorous 10-minute bursts of exercise if you would like to add some intensity to your workout. Another great way to boost your immunity is to incorporate strength training into your exercise routine. Lifting weights, yoga, and Pilates are types of resistance training that can promote overall health and stimulate your immune system.  Meet with a certified trainer if you are new to weightlifting or resistance training. This person can help you identify the best types of strength-training moves for you. The trainer can also show you how to properly perform the exercises. Consider the following types of strength- or resistance training: weight machines, exercises with your body weight, resistance bands, yoga, Pilates, rock climbing, and swimming with resistance paddles. Moderate exercise is a great way to boost your immunity. But this doesn’t mean you should amp up your daily workouts. Prolonged and strenuous bouts of activity, such as running marathons or intense cardio or strength-training at the gym, can actually cause harm. Unless you are already performing long exercise sessions, keep your activity to moderate level and shorter times. Consider decreasing longer sessions to get the full immunity-boosting benefits of exercise. Exercise for under 2 hours a day if possible. This may protect you from decreased immune function.
See your doctor. Aim for daily physical activity. Break up exercise into manageable chunks. Perform strength-training twice a week. Avoid long exercise sessions.