Exercise and Fitness Archive

There are many ways people can meet the national guidelines for weekly activity. While running and walking are popular exercise choices, they are not the only options. Many sports and activities provide a similar heart-pumping workout, such as boxing, swimming, cycling, basketball, dancing, and even pickleball. People can also get creative and do circuit training using gym machines or perform cardio exercises at home.

Exercise is one of the most powerful tools for preventing heart disease and extending life. Physical activity triggers favorable changes such as making cells more sensitive to insulin and reducing inflammation. It also helps keep blood vessels supple and flexible (which supports efficient blood flow), strengthens muscles (which helps burn more calories), and remodels the heart, making it more efficient at pumping blood through the body. Together, these changes all reduce a person's chances of developing common risk factors for heart disease, including diabetes, high blood pressure, high cholesterol, and obesity.

Walking is often viewed as a casual form of exercise, but it also can be your primary form of moderate-intensity exercise if you increase the intensity, duration, and frequency of your workouts. You can adopt several types of workouts to help increase pace and endurance, such as intervals, timed walks, and pole walking. Wearing appropriate walking shoes and improving their walking mechanics also can improve walking speed and endurance.

A 2025 study found that many people who use a fitness app to track their daily steps were able to maintain or increase their numbers over two years, suggesting the devices may have a long-term effect on motivation.

Diastasis recti occurs when the rectus abdominis muscle - the "six-pack" - separates and leads to a midline abdominal bulge. This might happen because of pregnancy, aging, genetics, excessive abdominal pressure, or abdominal surgery. The bulge becomes more noticeable when lifting heavy objects, getting out of bed, or even performing everyday tasks. The condition usually doesn't resolve on its own. Working with a physical therapist can help decrease the muscle separation.

Research suggests that exercise is beneficial in managing insomnia, but current guidelines don't specify which types may be most effective. A 2025 study found that yoga, tai chi, walking, and running were associated with reduced symptoms of insomnia.

Approximately 50% of people who begin an exercise program quit within the first six months, according to some estimates. Declining motivation is usually the main reason, but there are ways that people can approach their fitness to help them stay focused and committed. These include recognizing the value of staying healthy, enlisting a workout buddy, adopting specific exercises to reach individual goals, matching workouts to their personality, and finding inspirational figures.

Aging often leads to a loss of shoulder strength and motion, especially the ability to reach up and lift objects overhead. The best way to protect the shoulders is to stretch them daily and strengthen them every other day. Exercises can be done consecutively in a single workout or individually throughout the day. It's best to do a warm-up before engaging in any shoulder exercises. A warm-up can be as simple as marching in place for a few minutes while gently moving the arms up and down.

The bear crawl is a body-weight exercise that consists of moving along the ground using only the hands and feet. The move is a fun way to strengthen core muscles and improve mobility, coordination, and balance.

A three-step routine of leg swings, hip circles, and foot rolls can help prepare muscles and joints for running and walking and reduce the risk of soreness.