Energy and Fatigue Archive

Older adults can benefit from functional fitness exercises—those that focus on the muscles needed for basic everyday actions, like squatting, bending, reaching, and twisting. An all-around exercise routine that addresses the major muscle groups is ideal for improving functional fitness. Still, people should add specific exercises that mimic basic movements, such as getting up and down from the ground or a seated position, bending down and lifting objects, and carrying heavy or bulky items.

Splashy advertisements suggest that compression devices called waist trainers can help you sculpt inches off your waistline. The claims far outweigh the evidence, but exercises that strengthen core muscles can also help shape your waist.

Paddle sports, like canoeing, kayaking, and paddleboarding, tone muscles in the back, shoulders, arms, and core to help make everyday movement easier and safer. Plus, water activities get people to interact with nature, which can boost their mental and emotional health. Begin by signing up for individual or group paddling lessons where all equipment is provided. The experience teaches you the basics, like how to paddle and safely get in and out of the boat, and other rules and etiquette.

Doing 30 to 60 minutes per week of strength training exercises is linked to a lower risk of premature death in general, and from heart disease in particular. Regular strength training may improve heart health by lowering the risk of blood pressure and metabolic syndrome. Body-weight exercises such as standing lunges and bench push-ups are a convenient way to build muscle because they can be done anywhere, without the need for special exercise equipment.

Water sports that use oars or paddles are effective forms of exercise with many health benefits. However, the sports may pose health risks, especially after age 60. The sports have a repetitive component to them. Paddling can stress the shoulder tendons. Rowing can lead to low back strains. Neither sport would be a good idea for people with tendinitis at the shoulder, elbow, or wrist; a diagnosed back problem such as a disc injury or spinal stenosis; or a previous back surgery.

Vigorous exercise may improve dry, itchy eyes by boosting tear production and quality.

Hiking continues to be one of the safest activities people can enjoy during COVID because it is done outside and away from confined group settings. The outdoor adventure also is one of the best exercises for both body and mind, as it can improve lower-body strength and endurance, increase balancing skills that can protect against falls, lower levels of stress and anxiety, and reduce the risk of depression.