Exercise and Fitness Archive

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.

The core muscles include those of the abdomen, lower back, front of hips, and spine. Many popular sports such as cycling, golf, tennis, and swimming depend on a stable, flexible core.

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.

For people with all types of cardiovascular disease, regular exercise helps prevent the disease from getting worse. Even very short exercise stints can make a difference. Many people with heart disease qualify for cardiac rehabilitation, which includes an exercise stress test that shows how your heart and body respond to exertion. The results can inform recommendations for safe, effective physical activity.

People with disabilities or physical limitations can still stay active and get the recommended amount of exercise by participating in adaptive sports and activities. These often run parallel to traditional endeavors but are modified to support an individual's needs. Popular choices include cycling, skiing, archery, kayaking, rowing, tennis, bowling, swimming, basketball, and golf.

As the years pass, muscle mass in the body generally shrinks, and strength and power decline. The pro­cess begins earlier than you might think.

Arm curls, which strengthen your biceps, can be done with dumbbells or household items such as cans of soup or water bottles.

A 2022 study involving 72,000 people suggested that those who did even 15 minutes of vigorous activity per week had a 17% lower risk of death from any cause and death from cancer, compared with people who were inactive. With about 50 minutes per week, death from any cause was reduced by 36%. The reduction in risk of death from all causes, and death from cancer, was greatest in the first 40 minutes of vigorous physical activity per week.

A 2022 study found that people who did at least two sessions of strength training as well as 2.5 hours of moderate-to-vigorous aerobic activity each week were 30% less likely to die during an eight-year study period, compared with people who did less strength training.

Many people have become deconditioned and lost some physical function as a result of inactivity during the pandemic. This may be causing them to change their habits, patterns, and activities because they don't think they can do them or don't feel like doing them anymore. People who've lost physical function as a result of inactivity can take several steps to get function back. Examples include setting goals, tracking activity, getting help from a physical therapist, adding weight training to an exercise regimen, exercising with a friend, and not giving up.