Proper exercise for middle-aged and elderly people can improve immunity

Can exercise boost immunity?

What exercise can improve immunity?

How do middle-aged and elderly people exercise properly?

Since the new crown epidemic , In many propaganda, we can see that “strengthening exercise” can improve immunity, so can exercise really enhance the body’s resistance? How does exercise affect our immunity?

Appropriate exercise can have positive effects on immune cells, such as natural killing during exercise Cells enter the bloodstream in large numbers, and after exercise, these cells migrate to the site of inflammation, seeking out pathogens and damaged cells for removal. In this process, it can also help the body identify its own mutant cells and carry out the initial response to cancerous cells.

Moderate-intensity aerobic exercise has the greatest effect on improving human immune function, especially Regular long-term aerobic exercise. The aerobic exercise we often say refers to the exercise that the whole body muscles participate in for more than 10 minutes each time, the heart rate is increased, and the sweat is slightly sweaty, such as brisk walking, jogging, swimming, going out for cycling, playing badminton and so on. It is recommended to do 30-60 minutes a day, 3-5 days a week. For friends who are in isolation, we can still choose some aerobic exercises suitable for indoor development. The exercise time can be 30-60 minutes, and we can also do it several times a day by exercising no less than 10 minutes each time.



As a national fitness promotion, “Brisk Walking” is the safest way to exercise. It is best to walk for 30 minutes every day. Walking can regulate immunity, improve disease resistance, and speed up recovery after illness. People who are not used to exercising and rarely exercise at ordinary times should avoid excessive exercise at first, and exercise time should not exceed 2 hours.


The thymus is the body The center of cellular immunity, located in the thoracic mediastinum. Its main function is to regulate the proportion of T lymphocytes and secrete thymus hormones, so that the body maintains cellular immune function and kills foreign germs. Many yoga postures and breathing methods have the function of stimulating the thymus gland, and by stimulating the secretion of the thymus gland, it improves the body’s immunity.


Winter swimming can improve the body’s ability to adapt to cold, stimulate and promote blood circulation and metabolism, improve the sensitivity of thermoregulation, and enhance the body’s ability to respond to the outside world. Adaptability to temperature changes. On the other hand, when swimming, due to the stimulation of the skin by the warm water, the blood vessels of the skin shrink sharply. After a vigorous contraction of the blood vessels, there is a corresponding relaxation, so that the blood vessels can be exercised one by one, thereby regulating the human immune system. strength, increase resistance.


jogging outside It can enhance physical fitness, strengthen the adaptation of the respiratory system to temperature, improve resistance, and regulate the proportion of white blood cells, macrophages, and lymphocytes in the blood, and they can phagocytose possible cancer cells in the human body. Jog not too fast, to be able to breathe normally, pay attention to inhale through the nose, exhale through the mouth.