Exercise and Fitness Archive

Switch the type of walking in your routine to stay motivated and active.

Putting one foot in front of the other is a simple way to trigger a cascade of health benefits. Regular brisk walks help lower LDL (bad) cholesterol; control blood sugar; and reduce the risk for high blood pressure, heart disease, stroke, and diabetes. Brisk walks also strengthen muscles, burn calories, and lift mood.

Just one problem: some people find walking boring. Boredom may diminish your motivation and interest in exercising. Before that happens, mix up your regimen with different types of walking that maximize physical, mental, and emotional health benefits.

In the journals

Not only can regular leg stretching help reduce cramps and muscle strains, it also may be another way to protect against heart disease and stroke. A study published online July 1, 2020, by The Journal of Physiology found that performing simple leg stretches can help improve blood flow throughout the body.

Researchers split 39 healthy people into two groups. One group didn't do any stretching. The other group performed four types of leg stretches five times a week for 12 weeks. The stretches focused on the hip, knee, and ankle. Each stretch was done for 45 seconds with a 15-second recovery. Afterward, the researchers found that the arteries in the lower legs of the stretching group had better blood flow and less stiffness. The stretching group also had lower blood pressure at the end of the study compared with their initial readings.

In the journals

Greater amounts of physical activity during the day are associated with lower risk of dying from cancer, according to a study published online June 18, 2020, by JAMA Oncology.

The study involved about 8,000 people, average age 70, who did not have a cancer diagnosis. Each wore an accelerometer on the hip during waking hours for a week to collect movement data.

Ask the doctors

Q. Is there anything I can do at home to ease sciatica pain?

A. Sciatica is a condition that causes pain that radiates down the buttock and the leg. It occurs when one of the two sciatic nerves in your body, which run from your back down to your toes, is compressed or irritated. Most often the problem is triggered by a ruptured disc or arthritis in the lower spine. This condition can be quite painful, but there are some strategies you can use at home to ease your discomfort.

Erectile dysfunction (ED) medications are relatively safe and work for most men, but they aren’t right for every man. Here are six proven strategies that can help –– and offer added benefits on overall health and quality of life.

Research we're watching

People with chronic pain may be more likely to have a heart attack or stroke than those without chronic pain, according to a study published online May 7, 2020, by the journal Pain Medicine.

From 2001 to 2005, researchers identified 17,614 Taiwanese people who had used pain relievers for at least three months. The most common causes of pain were spinal disorders, arthritis, and headaches; the pain relievers included both over-the-counter drugs and prescription opioids. For the comparison group, researchers used 35,228 people without chronic pain who were matched by age and sex to those in the first group.

Research we're watching

Move your body more and skip the alcohol to reduce your risk of cancer, says the American Cancer Society in its new cancer prevention guidelines. The updated recommendations, published online June 9, 2020, by CA: A Cancer Journal for Clinicians, also recommend cutting down on sugar and red meat, based on a review of the most recent scientific evidence.

Specifically, the new guidelines say that instead of exercising moderately for 150 minutes a week or doing 75 minutes of vigorous activity, adults should try to squeeze in 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity — and that the higher number should be the target. As for diet, people interested in reducing their risk of cancer should aim to eat more plants, including whole (not refined) grains and at least two-and-a-half cups of colorful fruits and vegetables each day, and less sugar and meat (specifically limiting processed and red meat whenever possible). In the past, the ACS recommended moderate alcohol intake, but the new guideline says it's better to avoid alcohol altogether if possible. People who do drink should still stick to the previous recommended limits: no more than one drink a day for women and two drinks a day for men.

If you have experienced a heart attack or undergone a heart procedure, don't neglect your mental health during recovery.

Recovery from a heart attack, heart failure, angioplasty, or heart surgery — what doctors call heart events — can be stressful. Depending on your condition, it may also involve cardiac rehabilitation. This medically supervised program focuses on exercise, diet, and lifestyle changes. While the primary focus is to help you physically, you also need to address your mental and emotional health.

"It's normal to have some anxiety and stress after a heart attack or heart surgery," says Dr. Christopher Celano, assistant professor of psychiatry at Harvard-affiliated Massachusetts General Hospital. "But how long these feelings linger, and whether they are also associated with symptoms of depression, can affect your rehab recovery success and potentially increase your risk of future problems."

From badminton to pickleball to tennis, hitting objects across a net can be a fun, effective way to get in shape.

Looking for an exercise that gets your heart pumping and strengthens muscles in your legs, arms, and core? Tennis and other racquet sports can serve up all those benefits and more. In fact, several long-running studies have linked racquet sports to a lower risk of cardiovascular disease and a longer life.

"Playing tennis is an amazing workout. And no matter how good you are, you can have fun doing it," says Joe DiVincenzo, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital and former competitive tennis player. In general, racquet sports engage muscles throughout your upper and lower body, which challenges your heart. During a match, you do frequent, short bursts of high-intensity activity interspersed with less vigorous movements — a perfect example of interval training. Also known as HIIT (high-intensity interval training), this workout strategy seems to be a good way to boost cardiovascular fitness.

In many places, gyms are opening after shutting down due to the COVID pandemic, but your home may still be the ideal place to maintain your fitness.

As gyms and fitness centers reopen, they must follow strict guidelines for sanitation, social distancing, occupancy, and more. Even if these facilities are considered safe by most standards, their patrons still may not feel comfortable, especially older adults and others who are at a higher risk for COVID.

So how do you maintain your fitness when you can't follow your usual exercise routine?