Physical activity and exercise Archive

Older adults who received interpersonal exercise coaching (which included connecting with peers to learn and share information) improved their step counts and activity levels more than seniors who received intrapersonal coaching that was mostly self-focused, a 2024 study found. Finding an exercise partner (a spouse, friend, or neighbor) may help inspire people to exercise more. A group exercise class may provide the same benefit, in addition to providing structure, a trained instructor, and camaraderie.

If it's hard to fit balance training into a busy schedule, it might be easier to just do a one-minute balance exercise at different points in the day. Those points might occur during TV watching, cooking, or toothbrushing. Ideas for simple balance exercises include standing on one leg, heel raises, or sit-to-stands-going from a sitting to a standing position, arms crossed, then returning to a sitting position and repeating the process. It's best to stand near a counter or chair for support.

People often aren't aware of the full range of conditions that physical therapy (PT) can effectively treat. PT can be used not only after surgery or injury, but also for stroke, brain injuries, balance problems, neuromuscular conditions, spinal cord injuries, and more. PT is also done to help people avoid falls, as well as for pelvic floor dysfunction and vertigo. People participating in PT work with physical therapists to determine goals and plan a course of treatment to meet those goals by improving mobility, strength, and flexibility.

Walking is one of the most accessible and versatile types of exercise. It can help people get the recommended 150 minutes of moderate-intensity exercise per week, and workouts can be adjusted to fit any fitness level. But sometimes walking becomes too routine. To make outings more exciting and challenging, people can do interval training, add hills or stairs, use walking poles, carry weights, incorporate body-weight exercises, or try to beat their best time on a route.

A 2024 study of people ages 80 and older suggested that following healthy habits-like eating a diversified diet that includes high amounts of fruits, vegetables, fish, beans, and tea; regularly exercising; and not smoking-can help people live longer.

The 1,000 Hours Outside challenge can motivate people to spend more time outdoors by trying to accumulate 1,000 hours of outdoor time over a year.

Advice about the amount of physical activity required to stave off heart disease and other chronic ailments is usually expressed as a time-based goal. But counting steps may be just as useful, according to a 2024 study.

Contrary to popular belief, stretching probably won't help people avoid sore muscles or injuries, which often result from overuse. However, short but regular stints of stretching can improve flexibility (the ability to move the joints and muscles through their full range of motion) and help people stay active as they age. Improved flexibility can make it easier to do everyday tasks involving walking, climbing stairs, or reaching. And for people who hike, play pickleball, golf, or other sports, a regular stretching program may improve their performance.