Exercise and Fitness Archive

Performing regular biceps curls can build stronger biceps muscles and help older men with lifting, carrying, and holding heavy objects.

Dr. Alan Poisner, 88, is one of the country's most decorated master-level walkers. He holds several National Senior Games records. A medical researcher, he also has a long career exploring the physiology of walking, especially among older adults. Here, he shares his decades-long advice for beginner and novice walkers, from how to stay motivated to the best ways to elevate one's workouts.

Age-related muscle loss is a natural part of getting older. But muscle loss can occur faster after an injury, illness, or any prolonged period of inactivity, leading to muscle atrophy. The consequences can mean overall weakness, poor balance, and even frailty. The good news is that it's possible to rebuild lost muscle through a comprehensive program that includes physical therapy, strength training, cardio, flexibility, and a nutrition plan that includes more protein and calories.

A variety of coaches can help people reach their particular health goals. Health and wellness coaches inspire and guide clients to shift their mindset and develop new, healthy behaviors. Fitness professionals—such as personal trainers or exercise physiologists—develop and prescribe exercise regimens to help clients. Dietitians develop eating plans tailored to clients’ needs, such as weight loss or gain, or preventing or treating chronic disease. And culinary coaches use coaching principles and cooking expertise to teach people how to shop for and prepare healthy meals.

There’s no evidence that maintaining a healthy lifestyle will suddenly boost the immune system. However, it’s clear that healthy lifestyle habits contribute to overall health, supporting the body’s ability to fight infections instead of creating new problems. Healthy habits that help maintain a robust immune system include getting seven to nine hours of sleep per night, exercising, reducing stress, eating a healthy diet, not smoking, drinking alcohol only in moderation, maintaining a healthy weight, and getting underlying conditions under control.

Being able to maintain balance is crucial to performing everyday activities. As people get older, systems in the body that help maintain balance aren't as responsive as when they were younger. Practicing these exercises designed to improve balance helps build steadiness and prevent falls.

People who walk for their primary form of exercise, or even just for recreation, need to make sure they stay in good walking shape to avoid injuries and improve their endurance. Adopting a cross-training routine that focuses on strengthening the legs, hips, and core can keep walkers in tip-top shape.

A new study finds that many people with obesity avoid exercising because they fear their weight makes injury more likely. But everyone, at every weight, can find ways to exercise safely, confidently, and joyfully.

Adding 15 minutes of yoga to regular exercise sessions can help people lower their high blood pressure more than just doing exercise and basic muscle stretching.