How your grandparents can boost their immunity now: Personal trainer shares the 12 minute daily workout pensioners should be doing to avoid illness
- Brisbane-based personal trainer Georgio Batsinilas has shared four exercises
- His grandmother, who is in her 80s, has been doing them to maintain strength
- She starts her day with a 15 minute walk to get oxygen pumping in her blood
- Then she'll do a 12-minute routine involving squats, body rows and push ups
- Coronavirus symptoms: what are they and should you see a doctor?
A personal trainer has shared the four 'immune-boosting' exercises pensioners should be incorporating in their daily routine during the coronavirus pandemic.
Georgio Batsinilas, who is a co-founder of fitness challenge FitazFk, offered the advice on Instagram, letting his grandmother test out the simple 12-minute regime.
'To start the day my grandmother, who is in her 80s, does a 15 minute walk around the block to get her oxygen pumping around the blood and to help her feel strong,' Mr Batsinilas, who is based in Brisbane, told FEMAIL.
This could be reduced to a 10-minute walk depending on how able the elderly person is.
Georgio Batsinilas (right), who is a co-founder of fitness challenge FitazFk, offered the advice on Instagram, letting his own grandmother test out the simple 12-minute regime
Then he recommends they do 20 'sit to stands', which looks like a squat but they briefly rest at the bottom on a chair.
'Give the individual a chair so their bum goes back completely, this ensures they're in the right position for a squat,' he said.
'It builds up their core strength, helps with blood flow and boosts white blood cells, thereby increasing their immunity.'
Exercise puts the lungs in a state of stress and the coronavirus similarly 'stresses' the lungs, so you're building resistance purely by working out.
Share this article
Then he recommends they do 20 'sit to stands', which looks like a squat but they briefly rest at the bottom on a chair
Then Mr Batsinilas recommends doing 20 body rows, which can be done with a towel if you don't have a resistance band.
'This combats the whole body, including their back muscles and biceps. It also helps more generally with posture, which is important as you age,' he said.
Push ups against a wall or staircase are next, which are a lot easier than doing on the floor - perfect for those with limited mobility.
Then Mr Batsinilas recommends doing 20 body rows, which can be done with a towel if you don't have a resistance band
Push ups against a wall or staircase are next, which are a lot easier than doing on the floor - perfect for those with limited mobility
It increases stability and fires up the core, as well as strengthens the arm muscles.
'Finally, the vertical row activates the traps and helps build up the shoulders,' he said.
This can similarly be done with a towel to create resistance, no gym or expensive equipment required.
One of the best ways to increase a pensioner's immunity is by recommending Armaforce, which combines the herbal and nutritional ingredients andrographis, echinacea, olive leaf, vitamin C and zinc.
One of the best ways to increase a pensioner's immunity is by recommending Armaforce, which combines the herbal and nutritional ingredients andrographis, echinacea, olive leaf, vitamin C and zinc (Georgio's family)
'Finally, the vertical row activates the traps and helps build up the shoulders,' he said
They should check with their doctor before taking it because one capsule morning and night may not be appropriate for someone taking blood thinners - and there is a pregnancy-safe alternative to.
'Drink vitamin C as much as possible - my grandmother has a hot lemon tea three times a day - and opt for wholefoods as much as possible,' Mr Batsinilas said.
'Eat small and regularly so you're getting a good amount of nutrients across the whole span of the day.'
Mr Batsinilas' grandmother follows a Mediterranean diet which includes vegetables, fruits, herbs, nuts, beans and whole grains.
Moderate amounts of dairy, poultry and eggs are also included, as is seafood. In contrast, red meat is eaten only occasionally.
