Physical activity and exercise Archive

An estimated 3% of adults ages 65 and older currently have dementia, and that proportion rises substantially as people age. The most convincing evidence for reducing one's risk relates to the basic foundations for an overall healthy lifestyle: aerobic exercise, a plant-based diet, and quality sleep. Aerobic exercise helps reduce the buildup of toxic proteins in the brain and improves blood flow, a plant-based diet can manage inflammation, and quality sleep helps the brain clear out harmful proteins.

A 2023 study suggests that people who average 10 or more hours sitting each day face higher risks of dementia than those who sit less, and those risks persist even if they exercise.

In a 2023 study, people who did bouts of daily activities, such as taking stairs, mopping the floor, and gardening, that lasted from one to 10 minutes had a lower risk for heart attacks and strokes compared with those who were active for less than a minute.

A 2023 analysis suggests that men older than age 70 can fight declining testosterone levels by engaging more in healthy lifestyle behaviors like increasing exercise, losing weight, and managing high blood pressure.

A 2023 study found that people who exercise in the morning, specifically between 7 a.m. and 9 a.m., have a lower risk of obesity than those who are most active in the midday or evening.

Pickleball continues to soar in popularity, especially among older adults. Unfortunately, more playing can lead to court-related injuries, the most common being strains and sprains in the legs and knees, and wrist sprains and fractures from falls. Pickleball injury prevention is threefold: performing lower-body strength exercises, such as lunges, squats, and heel raises, at least twice a week; doing a dynamic warm-up before playing; and working on agility and balance, which can help improve footwork and reduce the risk of falling.

A 2023 study suggests that a "weekend warrior" exercise pattern, in which people concentrate their exercise into one or two days weekly, can lower cardiovascular risks as effectively as a pattern of spreading exercise out over the week.

Planks are an isometric exercise, in which the muscles contract but do not move. They are a great way to strengthen muscles in the abdomen, back, legs, shoulders, and arms.

Products that encourage healthy eating or exercise can make good holiday gifts for family and friends. Examples include cooking gadgets (such as a food chopper or high-quality knife), a gift basket of fresh fruit or Mediterranean-inspired treats, or home workout equipment (such as dumbbells, resistance bands, or sports-related gear).