These at-home exercises can facilitate older adults strengthen their immune systems and overall health in the age of COVID-19

Older people, especially those over 65, have five times greater risk of hospitalization AND 90 times greater risk of death due to COVID-19 compared to younger adults.

According to the U.S. Centers for Disease Control and Prevention, 78% of the more than 114,000 deaths related to COVID-19 between May and August 2020 occurred. they were people aged 65 and over. Many of these people had weakened immune systems, in part due to a variety of other health conditions, including obesity, cardiovascular disease, diabetes, respiratory disease, and high blood pressure. The CDC suggests that Additional health problems may lead to worsening COVID-19 symptoms.

The good news is that regular exercise and cardiorespiratory fitness can significantly reduce the risk that COVID-19 poses to older people by improving their overall health and strengthening the immune system.

Now is not the time to stop moving

Staying energetic can be a challenge, with many older adults staying home most, if not all, of the time to avoid the novel coronavirus. As a result, the same lifestyle changes that protect people from exposure can also cause them to adopt a sedentary lifestyle — putting people at risk for grave health consequences if they contract COVID-19.

Exercise, especially aerobic exercise, which speeds up the heart rate and improves cardiorespiratory fitness, has many health benefits, including reduced risk of stroke, myocardial infarction, depression and age-related cognitive decline and Alzheimer’s disease.

The U.S. Department of Health and Human Services recommends that older adults at least 150 minutes per week of moderate to vigorous intensity exerciseThis means three 50-minute sessions a week, or just over 20 minutes a day.

Stimulating the immune system

Not only can exercise improve your overall health, it can also improve your immune system response, which is key to surviving COVID-19.

As the human body ages, the immune system gradually weakens. less effective in responding to new viruses due to age-related weakening of the immune systemalso known as “immunosenescence”.

The good news is that exercise improves the performance of the immune system in people of all ages. Each session Exercise mobilizes billions of immune cells throughout the body. The more immune cells circulatethe better they can detect and attack potential pathogens.

While there is no data yet on how exercise and cardiorespiratory fitness can reduce the risk of hospitalization or death from COVID-19, previous studies show that regular exercise improves the immune response to other viral infectionsRegular exercise has also been shown to reduce the risk of death from viral and respiratory diseases. It is also known that increased physical activity improve and prolong the immune response to the flu vaccine.

Exercises at home

How can older adults safely exercise and stay fit while confined mostly at home and without access to a gym? Alliance on Aging and Brain Health at Rutgers University-NewarkWe offer exercise classes online for seniors, via video conference or telephone, using materials they can easily find at home.

Here are some exercise suggestions from our fitness classes that you can safely do at home.

One of the best exercises to start your fitness journey is walking around the floors of your home. Whether you’re at home or in an apartment, take time every hour to get up and just walk around. Set aside five to ten minutes to boost your daily steps and improve your overall cardiorespiratory health. Challenge a family member to join you and make it fun.

You should also apply your walls. Wall squats are an effortless way to engage your muscles and work your core. Simply stand with your back to a wall; place your feet two feet away from the wall and spread your legs hip-width apart. Keeping your arms against the wall, slowly and carefully lower your body until you are sitting in an imaginary chair.

Remember to breathe, in through your nose and out through your mouth, and you’ll start to feel a burning sensation in your leg muscles. Try standing up and sitting down five times if you feel protected and comfortable. (For extra safety, keep a chair or something else nearby to hold on to if you lose your balance.)

Finally, apply a chair. Sit on the edge of a sturdy chair, focusing on maintaining good posture. Spread your feet hip-width apart; take a deep breath, and as you exhale, slowly lift one knee toward your chest. This is a sit-up exercise that will engage your deep core muscles. Do five of these knee raises on each side, making sure to exhale on each knee raise.

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The exercise habits you develop during the COVID-19 pandemic – and continue after the threat has passed – will support the health of your immune system for years to come.