Light to moderate interval
training is the name of the game.
We have the best immune-boosting workout to do if you're over 60
and looking to stimulate your general health through exercise. You likely
already know many of the physical and mental health benefits of exercise, but
did you know it can also aid your immune system by warding off infections?
"Regular exercise improves the immune response and improves immune
markers," says Joshua Scott, MD, a primary care sports medicine physician
at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. Exercise regularly can help
your immune system work better by decreasing inflammation.
We chatted with Robyn Weisman, B.S. Exercise Physiology and ACE
certified personal trainer on Fyt. If you didn't already know, Fyt is the
nation's largest personal training service that makes fitness under the expert
guidance of an in-person (or virtual), certified fitness professional
convenient and accessible for anyone, to find out the scoop on a solid workout
you can do to boost your immunity. "A combination of light to moderate
interval training is the best type of immune-boosting workout for persons over
60," Weisman says. To improve stability, mobility, and flexibility, both
your warm-up and cool-down should include strength training and cardio.
"The workout should include walking briskly for 5-10 minutes followed by a
strength exercise for 1 minute," Weisman says.
Do these exercises in the comfort of your own home or anywhere
with some open space. Weisman claims that "The key takeaway is to take it
slowly and pay more attention to your body. I always recommend working with a
certified exercise professional who can personalize the program just for your
body's needs."
So, if you're looking for an immune-boosting workout, we've got
the best one for you. Bodyweight squats, wall pushups, and farmer walks are the
three exercises mentioned below. Read on to learn how to do them.
Exercise #1: Bodyweight Squat
Standing tall is the first step in this exercise. Your feet should
be turned slightly outwards, and your legs should be shoulder-distance apart.
"In this exercise, you can hold your arms straight out in front of you, or
do a slight modification crossing your arms across your chest and putting one
hand on each (opposite) shoulder. To begin, bend your knees, hinge at your
hips, and squat until your thighs are completely parallel to the floor. To
stand up properly, press into your feet while keeping your spine straight and
chin up. Repeat 15 times for three sets," Weisman instructs.
Exercise #2: Wall Pushups
You already know how simple wall pushups are if you've done them
before. Plus, you can do this exercise almost anywhere there is a wall! This
spin on the classic pushup can help relieve a bit of pressure on your back,
making it excellent training for individuals over 60.
According to Weisman, "Begin by facing the wall, with your
feet shoulder-width apart. You will want to be positioned just slightly under
an arms-length away from the wall. Place both palms flat on the wall while
keeping your spine straight and your head forward. Lean into the wall, putting
your weight on your arms as they slowly guide you down and back up. Repeat 12
times for 3 sets."
Exercise #3: Farmer Walks
Start with your feet shoulder-width apart for this final exercise.
Make sure your hips are tucked, stand tall, and activate your core. You can
begin practicing without any weights, according to Weisman. "Maintain
a straight, solid form as you walk forward, ensuring that your shoulders are
back, spine is straight, and glutes are squeezed in. To finish the exercise, turn
around and walk back to your starting point with good form, "Weisman says.
You can add light weights to this movement when you're entirely comfortable. Weisman explains, "Place each weight on the outside of your ankle, and slowly rise to stand. While some people like to set the weights down between laps, those over 60 might consider turning around slowly to relieve pressure on the back and knees caused by repeated bending."