Exercise & Fitness Archive

People who ate healthy plant-based foods had a 10% reduction in stroke risk, compared with people who ate unhealthy plant-based foods, according to a Harvard study published online March 10, 2021, by the journal Neurology.

Women often skip muscle-building activities, but they're crucial to your long-term health and independence.

If you're like most American adults who work out regularly, you may squeeze in a daily walk or a quick run, or take a Zumba or aerobics class. But strength-training exercises usually don't make the list.

A 2018 study published in the American Journal of Preventive Medicine found that only about 30% of American adults ages 18 to 80 are doing strength training twice a week, as recommended. And almost 58% of those surveyed said they did none.

Whether you're new to walking or a seasoned stroller, here are some ways to boost your routines.

Walking is one of the most straightforward exercises. You just need a good pair of walking shoes, and off you go.

Like any kind of cardio activity, walking can improve your heart health, strengthen your immune system, and help you manage your weight.

Whether you're an exercise novice or a gym regular, these tips can help you get the most out of your workout.

When it comes to exercise, timing is everything — but not in the way we normally think about timing. What matters most is making the time to exercise regularly, not when it happens. That said, your personal experience and specific goals may influence what workout schedule works best for you.

"If you're just starting a physical activity routine, any time that you feel motivated and energized enough to exercise is the best time for you," says Dr. Beth Frates, clinical assistant professor of physical medicine and rehabilitation at Harvard Medical School. For some people, that's in the morning; for others, the afternoon works better. But if you can work out with a friend, choose a time that works best for both of you, she suggests. Teaming up with an exercise buddy is more enjoyable, and you can hold each other accountable.

News briefs

When you have knee pain, you just want it to go away so you can walk without having to limp or wince with every step. And a small, randomized trial published online Jan. 12, 2021, by Annals of Internal Medicine found that one type of shoe might be best for the job. Researchers took 164 people ages 50 or older with moderate or severe knee arthritis and randomly assigned half of the group to wear stable, supportive shoes with thick soles that didn't bend much. The other half was assigned flat shoes with thin, flexible soles, which are believed by some to provide a benefit by allowing more natural movement of the leg and foot. Both groups wore their assigned shoes for six hours per day and took part in activities such as walking during that time. After six months, 58% of people in the stable, supportive shoe group reported a reduction in knee pain while walking, compared with 40% of people reporting pain reduction after wearing the flat, flexible shoes. In both groups, the pain reduction probably was a benefit of regular walking. The people wearing flexible shoes were also twice as likely to develop ankle or foot pain, compared with those wearing sturdy shoes. So if you have knee pain, keep walking — in sturdy shoes.

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Exercising, avoiding pollutant exposure, controlling weight, and other strategies may help you breathe easier.

You may not know it, but your lungs — like many of your organs — have some backup power to get you through situations that stress your health. This excess capacity, called physiological reserve, helps your lungs weather infection and chronic disease.

Lung reserve is robust when we're young, but it diminishes over time as part of the normal aging process. Smoking or long-term lung diseases such as asthma, chronic bronchitis, or emphysema can accelerate that decline. Diminished reserve makes us more vulnerable to a new or sudden lung problem. "If you get a severe infection and start with lower lung function compared to when you were younger, you have less reserve capacity and you won't tolerate the infection as well," says Dr. Richard Schwartzstein, chief of the Pulmonary, Critical Care, and Sleep Medicine Division at Harvard-affiliated Beth Israel Deaconess Medical Center.