Exercise and Fitness Archive

Mind & Mood

Navigating holiday pressures in the COVID-19 reality

Updated November 9, 2021

The pandemic makes coping with holiday pressures a little tricky. If one is concerned about COVID-19 exposure at a holiday event, it may help to chat with loved ones to get support for a decision about whether to attend. If one must celebrate the holidays alone, it may help to grieve what is lost, savor past holiday gatherings, watch online religious services, and continue to practice special traditions—such as making holiday foods or putting up holiday decorations.

Exercise and Fitness

Exercise challenge: Part 3

Published November 1, 2021

Incorporating strength-building exercises into a workout routine can help people retain independence as they age. Exercises should work a combination of muscles. One good combination is as burpees, plank with arm extension, and crossed-legged low squats to eventually standing up from sitting on the ground without using the arms. In addition to helping people maintain independence, strength training can also improve balance and help people achieve a healthy weight.

Healthy aging and longevity

Master the stairs

Published November 1, 2021

Stair climbing is an excellent form of exercise for older adults, as it challenges multiple muscle groups at once, including the quadriceps, glutes, and calves. It also helps improve leg muscle power and overall fitness. There are different places suitable for stair climbing, from stair machines found in most gyms to outdoor stairs like stairways in stadiums to household stairs.

Healthy aging and longevity

Steps to stay safe when you push or pull an object

Published November 1, 2021

Pushing or pulling heavy objects requires strong core and leg muscles as well as the proper stance and technique. Pushing an object is generally safer than pulling an object. To push an object properly, one should stand close to it; keep the knees slightly bent, with one leg slightly behind the other; brace the elbows against one’s sides; tighten the abdominal muscles; and then push the object forward. People who have significant balance issues or use an assistive walking device should not attempt pushing or pulling heavy objects.

Exercise and Fitness

Fitness with a function

Published October 1, 2021

Functional fitness is about improving everyday movements like bending, reaching, twisting, and squatting. Conventional exercises can strengthen the muscles needed to perform these movements, but older adults often need additional exercises that improve how the body moves when doing these actions. These can include sit-to-stand, walking, and chair twists and arm raises.

Exercise and Fitness

Exercise appears to lower atrial fibrillation and stroke risk

Published October 1, 2021

The link between exercise and atrial fibrillation (afib) and stroke prevention is now a little clearer, thanks to a Harvard study. It offers strong evidence that 150 minutes per week of moderate-to-vigorous physical activity is associated with a reduced risk for atrial fibrillation and stroke. Researchers aren’t surprised, since exercise helps the chambers of the heart contract and relax, while being sedentary increases afib and stroke risk. Other ways to ward off afib and stroke include treating sleep apnea, quitting smoking, and drinking only in moderation.

Exercise and Fitness

Why am I so tired after exercising?

Published September 1, 2021

Overtraining is the point at which people train so hard and for so many hours that recovery does not occur after regular periods of rest. This can lead to post-exercise fatigue. Many health issues also can cause the problem, such as anxiety, depression, an unhealthy diet, or poor sleep. Taking time off and spreading out exercise days often can improve fatigue. If not, see a doctor.

Exercise and Fitness

Tai chi offers similar benefits as conventional exercise

Published September 1, 2021

Tai chi helps improve balance and coordination, especially among older adults. Now, a study has shown that the ancient mind-body practice also can offer health benefits similar to conventional exercise like aerobics and strength training.

Exercise and Fitness

How low can you go?

Published September 1, 2021

Short-duration high-intensity interval training (HIIT) has been shown to have similar—and possibly better—health benefits than longer, lower-intensity exercise. HIIT workouts consist of quick spurts of draining physical effort, followed by rest, repeated multiple times, and usually last from 15 to 30 minutes. Research has found it’s possible to shrink HIIT workouts to five to 10 minutes—known as low-volume HIIT—and still receive benefits. Consistent intensity and attention to form and execution are needed to be effective.

Heart Health

Gentle exercises for older, frail people

Published September 1, 2021

Older, frail people with a history of heart problems may benefit from sessions with a physical therapy. Gentle, personalized exercise to improve strength and balance can help them avoid falls and preserve their independence. Falls are especially dangerous for people taking anti-clotting medications (which are prescribed for many heart problems) because these drugs increase the risk of bleeding. Physical therapists can check a person’s heart rate, breathing rate, blood pressure, and oxygen saturation at rest and then after a short period of exercise to make sure they’re exercising at an appropriate level.

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Exercise and Fitness Archive

Articles

Navigating holiday pressures in the COVID-19 reality

Exercise challenge: Part 3

Master the stairs

Steps to stay safe when you push or pull an object

Fitness with a function

Exercise appears to lower atrial fibrillation and stroke risk

Why am I so tired after exercising?

Tai chi offers similar benefits as conventional exercise

How low can you go?

Gentle exercises for older, frail people

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