Physical activity and exercise Archive

Kettlebells can add depth to home workouts as they are easily stored and can be used to perform virtually any type of movement for an all-around workout that hits the major muscles. Kettlebells look like balls or bells with handles on top and range in weight from five to 30 pounds and higher. While they can function similarly to dumbbells, kettlebells can provide a more challenging workout, as a person needs muscle strength, balance, core stability, flexibility, and coordination to control its weight.

A 2023 report warns that pickleball and other racquet sports can expose older adults to the risk of eye injuries, but wearing protective, shatterproof eyewear when playing can offer a layer of safety.

Practicing the deep low squat, commonly known as the "Asian squat," can improve lower back strength, flexibility, and mobility at the hips, knees, and ankles.

Super-agers are individuals known to maintain peak mental prowess well into their 90s and avoid dementia and Alzheimer's disease. While genetics play a big part in super-agers' cognitive health, adopting healthy lifestyle habits also contributes, and other people might be able to improve their brain health in the same way. These habits include exercising regularly, following a plant-based diet, being social, adopting mentally challenging activities, and getting adequate sleep.

People who are at high risk for cardiovascular disease can benefit from driving down "bad" low-density lipoprotein (LDL) cholesterol levels as low as possible to help reduce their risk for heart attacks and strokes. Guidelines recommend that people at high risk aim for LDL levels below 70 milligrams per deciliter (mg/dL). The general population should strive for levels below 100 mg/dL. Taking statins and adopting healthier lifestyle habits like following a plant-based diet and increasing exercise can help manage LDL levels.

In a 2024 study, people who exercised at least twice a week (for a total of at least an hour), for 10 years were less likely to report difficulty falling asleep or sleeping for less than six hours a night compared with people who were inactive for 10 years.

Riding an electric bicycle (e-bike) has risks and benefits. On the plus side, an e-bike-which has a built-in electric motor-can assist a rider when pedaling is difficult. It puts less compression on the joints than a conventional bike, and makes riding easier for people with joint pain or diminished strength or endurance. But at higher speeds, an e-bike can be difficult to control for people not used to riding, which might lead to accidents.

High-intensity interval training (HIIT) is a time-efficient way for people to improve their fitness and cardiovascular health. Even short bursts of high-intensity activity may trigger the release of mood-boosting brain chemicals. Traditionally, HIIT features 30 to 90 seconds of high-intensity effort followed by an equal or longer period of lower-intensity activity or rest. HIIT variations include fartlek (Swedish for "speed play"), which uses environmental cues to set intervals, and Tabata, which features 20-second intervals of intensity followed by 10-second recovery intervals.

Legs are the foundation for many enjoyable activities-running, bicycling, swimming, and more. Building strong leg muscles can improve your performance, build endurance, and reduce your risk of injury. These exercises will work all of the major muscle groups in your legs.

Nordic walking is a popular way to enjoy the benefits of walking while getting a full-body workout. It mimics the motion of cross-country skiing by using poles to push yourself as you walk along and can offer a higher-intensity workout than walking.