How Springtime Exercise Can Boost Immunity This Spring for Seniors

Category: Assisted Living

Arizona’s dry, desert climate is a popular destination for seniors. As spring approaches with warmer weather, it is an excellent time for seniors to get outdoors more to enjoy some fresh air and various exercises that can help boost their immune systems. As the sun rises early in spring, it is perfect to spend time outside when it is cooler and more comfortable. A brisk walk, slow jog, or even bicycling are all great exercises for seniors to enjoy in the early morning hours in Arizona. 

Contact Haven Health

What Are the Benefits of Regular Exercise for Seniors During Springtime?

In the springtime, seniors are able to spend more time outside before the extremely hot summer arrives. There are numerous benefits of regular exercise for people of all ages, including seniors, such as:

  • Improves cardiovascular health: Regular exercise helps strengthen the heart muscle and improve blood flow. 
  • Improves mental functioning: Fresh air combined with exercise helps improve cognitive and mental functioning, including memory recall, problem-solving, and decision-making. 
  • Improves mental health: Exercising outdoors helps boost one’s mood by releasing natural endorphins. These help reduce symptoms of depression and anxiety while also reducing stress levels. 
  • Improves chronic conditions: Heart disease, arthritis, and diabetes are easier to manage and can improve with regular exercise. 
  • Maintains healthy bones: Regular exercise outdoors exposes you to sunlight, which is responsible for vitamin D production. You can get your daily recommended dose of vitamin D with 10 to 30 minutes of physical activity in the sun. 
  • Increases energy levels: Exercise can help boost energy levels, keeping seniors from tiring out quickly from regular tasks and activities. 
  • Boosts the immune system: Stronger muscles and bones and improved cardiovascular functioning also help boost the immune system and make it stronger. 

How Does Exercise Help Improve Immunity in Older Adults?

Regular exercise for seniors helps improve immunity in older adults through improved NK cell activity. NK cells are responsible for finding and attacking viruses and cancer cells in the body. Seniors also have improved T-cell functioning, which helps the body find and attack different pathogens.  

Other immune system benefits include:

  • Reduces inflammation: Inflammation decreases immune system responses. Regular exercise reduces inflammation and increases immune system responses.
  • Improves the circulation of immune cells: A stronger cardiovascular system makes it easier for immune cells to reach all areas of the body and detect, find, and kill infections much faster. 

What Types of Exercises Are Most Effective for Seniors To Boost Their Immune Systems?

Low-impact and moderately intense exercises are the most effective for boosting seniors’ immune systems, including:

  • Swimming
  • Water aerobics
  • Walking
  • Hiking
  • Light jogging
  • Bicycling
  • Dancing
  • Stretching exercises
  • Yogi
  • Tai chi
  • Resistance exercises

Are There Specific Springtime Activities That Are Ideal for Seniors’ Health?

Besides regular exercise, fitness for seniors can include these ideal specific springtime activities:

  • Bird watching
  • Photography
  • Gardening
  • Golfing
  • Spring cleaning
  • Volunteering 
  • Walking games (Pokemon Go, Pikmin, Jurassic World)
  • Picnic in the park with family and friends
  • Visiting the zoo or national parks
  • Spending time exploring nature trails

How Does Spending Time Outdoors During Spring Enhance the Benefits of Exercise?

Exercising outdoors generally makes people feel better because:

  • They are getting more fresh air.
  • Vitamin D levels are boosted.
  • Fresh air improves sleep cycles.
  • Outdoor exercise can make seniors feel more energized and engaged.
  • It is more enjoyable than exercising indoors.
  • Nature and outdoor settings improve moods and reduce stress.

What Precautions Should Seniors Take When Exercising in Spring?

Some precautions seniors should take when exercising in spring after being less active during the winter include:

  • Start slow: Begin with low-impact exercises to gradually strengthen the body.
  • Stay hydrated: Remember to drink plenty of water and always take a water bottle when exercising.
  • Go at your own pace: You should listen to your body and go at your own pace. Take a rest when you need to, and do not overdo it, as that could lead to an injury.
  • Add some strength training: Talk to your doctor about what strength training exercise would benefit you, and gradually incorporate those into your exercise routine.
  • Try new things: Do not be afraid to mix things up and vary your routines to keep them fresh and engaging. For example, try a different park or hiking trail instead of walking around the same park. You could also try other types of exercises, such as bicycling or water aerobics.
  • Join a senior fitness group: Exercising with other seniors can provide motivation and encouragement. It also allows you to socialize and make new friendships. 

What Role Do Hydration and Nutrition Play Alongside Exercise in Boosting Immunity?

Proper hydration serves several vital functions for boosting immunity alongside regular fitness for seniors, including:

  • Makes it easier for immune cells to travel to all areas of the body
  • Helps ensure the proper production of immune cells
  • Helps remove toxins from the body
  • Improves nutrient absorption from the foods we eat
  • Keeps mucous membrane moist

Additionally, proper nutrition ensures the body gets the vitamins and minerals it needs to support healthy cell growth and development while supporting proper immune system functioning. Together, proper hydration and nutrition ensure nutrients are absorbed and transported to the various areas of the body to support cell immune cell production.  

Are There Low-Impact Exercises Suitable for Seniors With Mobility Issues?

There are various low-impact exercises for seniors with mobility issues, such as:

  • Water aerobics
  • Yoga
  • Stretching exercises
  • Tai chi
  • Chair exercises

It is recommended to consult with an occupational therapist before starting any exercise program to determine which low-impact exercises would benefit you the most. 

How Much Exercise Is Recommended for Seniors To Maintain Good Health?

Guidelines recommend getting at least a half hour of aerobic exercise five times a week. Alternatively, 75 minutes of vigorous exercise once a week or a combination of aerobic, strength training, and vigorous exercise is recommended, according to the CDC. Remember to start slow and go at your own pace to build up to these recommended levels. If you have mobility issues, remaining active and doing whatever exercises you can is better than not exercising at all. 

Find Springtime Exercises for Seniors at Our Arizona Assisted Living Communities

Finding assisted living in Arizona that includes exercise programs for seniors is easy when you choose Haven Health as your Arizona assisted living community. We offer a range of fitness and exercise programs for seniors year-round. Our Arizona nursing homes also provide physical fitness programs. Our goal is to enable seniors to maintain their independence while offering support and assistance when needed. For further information about moving to assisted living in Arizona or to schedule a tour of our communities, contact us today. 

Contact Haven Health

Sources:

Healthy Habits: Enhancing Immunity. (2023).

Nieto, A. (2023). How to Get Vitamin D Without Spending Too Much Time in the Sun.

Older Adult Activity: An Overview. (2023).