It is well known that exercise has numerous benefits to our body and is essential to living a healthy lifestyle. One of these benefits includes increased circulation during and after exercise, which then activates your immune system! The immune system's cells are activated into a "surveillance mode" while being carried through the bloodstream, an then begin looking for signs of infection throughout your organs and tissues.
How much exercise to I need?
According to the CDC, it is recommended adults aged 18-64 to aim for at least 150 minutes of moderate intensity activity such as brisk walking, and at least 2 days a week of activities that strengthen muscles.
For adults 65+, it is recommended to aim for at least 150 minutes a week of moderate intensity activity, at least 2 days a week of activites that strengthen muscles, and activites to improve balance such as standing on one foot as able.
Moderate intensity activity can include walking, yoga, swimming, and some household chores! Here are a few simple strengthening exercises that can be added throughout your day:
Heel Raises
Begin standing in front of a stable surface. Gently lift both heels off the ground and push up onto your toes keeping your knees straight. When fully lifted, slowly lower your heels back to the ground.
Sit to Stands
Begin sitting at the edge of a stable chair. With your legs shoulder-width apart and both arms extended out in front of you (if unable try using one or both arms to assist as needed) slowly come into standing. Follow this by slowly lowering yourself back to a seated potisiton by bending our hip and knees and keeping our arms extended in front of you and your back straight.
Seated Knee Extensions
Sit with both feet on the floor. On the sie you wish to exercise, lift the foot off the floor so that the knee is straight and parallel to the floor. Slowly let the foot return back to the floor.
Bicep Curls
Grasp a weight (or soup can) in the hand to be exercised. Begin seated with the arm to be exercised at your side with your palm facing forward. Bend the elbow as far up as you can, without moving your shoulder. Slowly lower back down to starting position.
Seated Hip Adduction with Ball Squeeze
Start by sitting upright and placing ball (or pillow folded in half) between your legs. Squeeze the ball between your knees and slowly return to starting position.
Scapular Retractions
Begin by sitting with your back straight and your arms at your side. Slowly pinch your shoulder blades together. Return to starting position.
It is important to note that "over exercising" can cause too much fatigue that can impair your body's recovery time, so be sure to aim fort hese goals graduallly. And of course, if you are feeling under the weather, it is just as important to rest and allow your body to heal.