Practicing self-care has never been more important than during this Covid-19 Pandemic. As people of all ages face the fear of catching the Coronavirus, older adults have been especially challenged to avoid the virus and its often devastating outcomes.
Following the CDC recommendation to wear a mask, wash our hands regularly, and social distance has proven to be the most effective way to stay safe in the short term. But what about the long term? What can we do to optimize our health and be physically prepared for what life throw at us?
Multiple studies report moderate exercise supports our immune systems in a variety of ways. Exercise can reduce inflammation, increase production of antibodies, reduce stress hormones, and flush out toxins from our bodies. Each of these effects of exercise strengthens our immune systems.
According to a recent study by British Journal of Sports Medicine, exercising at least 5 days per week may reduce the rate of getting an upper respiratory infection by almost 50% compared with being sedentary. And depending on physical fitness level, symptoms of an upper respiratory infection maybe less severe in those who exercised regularly.
Eating right is another step to a healthy immune system. Our gut and immune system are connected, so eating healthy food leads to a healthy microbiome which leads to a stronger immune system that is able to fight infections faster. Choose whole foods and a “rainbow” of colors to be sure you are getting the necessary nutrients and vitamins through your food. The Mediterranean Diet is an excellent way to eat nutritious and delicious food.
Sleep is also crucial to a strong immune system. Research shows that people who do not get enough sleep or good quality sleep are more likely to become ill after being exposed to a virus, and lack of sleep can have a detrimental effect on our recovery from illness. The optimal amount of sleep for most adults is seven to eight hours. Healthy sleep is not only improves our immune systems, it improves our overall quality of life.
It takes time for regular exercise, a healthy diet, and good sleep to have a positive effect on our health. That is why starting now is important – the effort you put forth now to optimize your health will pay off in months and years to come.
Need help getting started? Hoyt Health and Fitness specializes in training adults 50 years and older. We train virtually using Zoom or FaceTime to allow you to exercise at home with the benefit of a personal trainer coaching you live. Regardless of your fitness level or your time zone, Hoyt Health and Fitness can help you take control of your overall health. Contact us today and learn how to optimize your health!