Energy and Fatigue Archive

Much has been promised about the potential health benefits of vitamin D, but the evidence behind many of these promises is lacking. In fact, a recent study that tested whether vitamin D supplements protected older people from physical decline found that those on higher doses were more likely to have a fall. It’s important to get enough vitamin D in your diet. But when it comes to supplements, more is not always better.

Doing as little as 15 minutes a day can make a difference. Logging extra time helps—but only up to a point.

Regular exercise helps fend off high blood pressure, heart attacks, strokes, and a host of other chronic diseases. Despite these well-publicized benefits, most Americans aren't physically active on a daily basis. One reason may be a mistaken belief that exercise requires heart-pounding exertion and sweat. While that level of effort makes sense if you're training for a race or other athletic event, it's simply not necessary if your main concern is staying healthy.

"Unfortunately, most people have blurred the distinction between exercising for health and well-being and exercising for fitness in an athletic, competitive sense," says Dr. Harvey Simon, associate professor of medicine at Harvard-affiliated Massachusetts General Hospital. "The truth is that if you're exercising for health, it takes very little effort to see enormous benefits," he says.

Ask the doctor

Q. I'm a 23-year-old man who reads my mother's copy of the Harvard Health Letter. You often talk about how regular exercise improves health, particularly heart health. Since heart disease doesn't usually start until a man is in his 60s, at what age should I get serious about exercise?

A. Right now. Probably five years ago would have been even better. I will admit that most of the studies linking regular exercise with health benefits have been done in adults over age 50. But recently a study from doctors at Johns Hopkins was published in the medical journal JAMA Internal Medicine that is directly relevant to you. The study enrolled nearly 5,000 young adults, ages 18 to 30, and followed them for nearly 27 years. These study participants came from different geographic areas in the United States and included both males and females and people of different racial and ethnic groups.

Chair yoga can help you boost balance, flexibility, mood, and overall strength.

You don't have to be steady on your feet to reap the rewards of yoga. There's a kind of yoga class tailored to people who need assistance with balance and stability. It's called chair yoga, because the yoga is performed while seated or while standing next to a chair for support. "It's especially good for people who can't get up and down off the floor, but really anyone is a candidate for the class as long as the person doesn't have an injury that would cause harm by movement," explains Laura Malloy, director of yoga at the Benson-Henry Institute for Mind Body Medicine, part of Harvard-affiliated Massachusetts General Hospital.

Yoga benefits

Yoga is a series of poses (called postures) and breathing techniques that include an element of meditation. The postures are beneficial in a number of ways. They help reduce muscular tension, build flexibility and strength, add bone strength, and improve balance.

Declining muscle mass is part of aging, but that does not mean you are helpless to stop it.

The saying goes there are two certainties in life: death and taxes. But men should also add loss of muscle mass to the list.

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.

Many team sports have tremendous health benefits for children, but youth football, in particular, continues to pose a concern because of the high risks of concussion and other injuries. A recent NEJM article has taken a stance against allowing tackling in youth football. But is this position really the best way to promote the health and safety of youth athletes?

Yoga is becoming increasingly popular among American children. Emerging research has shown that yoga has a number of physical and psychological benefits for children, and many classrooms now integrate yoga into a typical school day. Yoga can also be a great way for parents and children to play and interact at home. We’ve included several fun yoga-based exercises and games that parents and children can enjoy together.

Image: Bigstock

Experts' advice has changed as we've learned more about the connection between physical activity and health.

If exercise could be packed into a pill, it would be the single most widely prescribed and beneficial medicine in the nation.

Image: Thinkstock

Men who need a regular reminder to stay active can get a little help from these electronic friends.

Your body is wired to receive and respond to feedback. You easily identify pain, discomfort, and fatigue and are quick to make changes to correct the problem.

Image: Bigstock

In the journals

A study published in the journal Frontiers in Aging and Neuroscience (Aug. 25, 2015) has found that fitness levels in older adults correlates with activation in areas in the brain's frontal lobe responsible for executive function—mental skills used to manage time, plan and organize, and remember details. The researchers examined brain imaging and cardio fitness data from 128 adults ages 50 to 80. Cardio fitness level was determined by measuring maximal oxygen consumption (VO2 max) while a person walked at increasing speed on a treadmill. Executive function skills were measured by how fast and accurately a person responded to computer stimuli like numbers and letters.

The results: People with a higher cardiorespiratory fitness level showed greater brain activation in the frontal lobe. They were also better at performing two simultaneous tasks compared with a single one. This is important since older adults have more difficulty processing multiple tasks, says the researchers. While this study found a link between good cardio health and better cognitive function, more research is needed to show you can improve your brain function by increasing your fitness.