Don’t want to go out to fight against influenza and Wuhan pneumonia? Dong: Moderate-intensity exercise can improve immune function

Now is the period of epidemic prevention against influenza and Wuhan pneumonia, and there are obviously fewer people on the streets and in restaurants, even wasting the warm sunshine outside. The Food and Nutrition Center of the Tung Foundation reminds everyone not to forget to take care of their immunity while staying at home. In addition to eating well and sleeping well, exercise is also indispensable. In particular, according to research findings, moderate-intensity exercise may improve immune function that declines due to aging.

Italian research suggests that moderate-intensity exercise may improve immune function that declines with aging and increase quality of life.

Italian study: Moderate-intensity exercise may improve immune function that declines with aging

According to a British study published in the American Journal of Lifestyle Medicine in 2016, regular and moderate exercise can help enhance immunity and reduce the risk of infection. In addition, an Italian study published in the European Review of Aging and Physical Activity in 2008 pointed out that moderate-intensity exercise may improve immune function that declines due to aging and increase the quality of life.

Xu Huiyu, director of the Food Nutrition Center of the Tung Foundation, said that exercise is effective as long as it is done, and the best effect is achieved by combining aerobic and strength training. In addition to improving immunity, there are many other benefits: such as preventing the three highs, reducing body fat, increasing muscle strength, preventing osteoporosis, improving blood circulation, enhancing metabolism, delaying brain degeneration, improving mood and preventing dementia. The elderly and those suffering from the three high chronic diseases have relatively weak resistance and are easily invaded by bacteria and viruses. However, a 2019 survey by the Sports Administration found that most elderly people do aerobic exercise but often ignore strength training.

Xu Huiyu cited a study published in the Journal of Sports Medicine Research in 2016. After tracking the exercise status of the elderly for eight months, she found that as long as they exercise, it helps to reduce body fat, blood lipids and increase muscle strength! However, the group that combined aerobic and strength training had the best results in lowering blood lipids (triglycerides could be reduced by 19% and total cholesterol could be reduced by 14.7%). Another study published in the same journal in 2018 also showed that after 12 weeks of aerobic and strength training, the elderly can significantly improve lower limb strength, leg strength and walking speed, which helps reduce the risk of falls, hospitalization and mortality.

Dong's suggestion: Seniors should do aerobic exercise for more than half an hour 5 days a week

It is recommended that the elderly do aerobic exercise for more than half an hour 5 days a week, such as brisk walking, swimming, jogging, hiking, line dancing, etc.; and combine it with 2 days of muscle strength training, such as Tai Chi, yoga, weight training, etc. During the epidemic, group classes with crowded crowds should be avoided, and hiking can be done in more open areas outdoors or in the suburbs.