I realize this pandemic has shaken people to the core. With cold and flu season upon us as well, there are some definite concerns for immunity defense.
Let’s look at some immunity building exercises that anyone with health concerns can perform:
- Walk, you can wear a mask and stay away from crowds. The fresh air and sunshine will help with vitamin D and get your mind and wellness on track.
- Find a quiet place and meditate. It is great for immunity defense and relaxation.
- Focus on breathing, get in a quiet place, and learn to control your heart rate and clear your mind.
Chair based activities are a great place to work on your balance and stabilization. They are low impact and allow someone to use their own body weight or exercise with minimal to no equipment.
- Squats
- Leg extension
- Standing Leg Curls
- Chest presses
- Shoulder presses
- Lateral raises
- Front delt raises
- Bicep curls
- Tricep rear extensions or kickbacks
- Wall pushups
- Wall sits
- Standing calf raises
I would also suggest eating plenty of fresh fruits and vegetables. Drink lots of water and sleep on a consistent schedule.
To boost immunity here are some foods that are helpful:
- Citrus fruits like oranges, pineapple, and grapefruit
- Pomegranate, blueberries, raspberries
- Watermelon
- Avocado
- Bell peppers
- Jalapeños or peppers
Some of them are seasonal so you can also purchase items that are frozen if needed.
I would make sure to get enough B & C vitamins. Antioxidants are an important component to naturally fighting viruses.
It is also imperative to practice social distancing and take advantage of online programming for higher road groups. Find communities that you can interact with digitally. It will keep your mind and spirit strong. Stay active even as the weather turns colder, navigating seasons is a part of maintaining an active lifestyle. Extreme cold and heat can make it difficult for certain populations with health concerns.
There is always a way to stay fit that can be affordable and low risk. For more healthy tips feel free to connect with me. Age is not a barrier and neither is being high risk for flu or COVID-19. Navigating your workouts just takes a little creativity. Fitness can be fun and engaging at any age.
