Physical activity and exercise Archive

People who take between 3,800 and 9,800 steps daily may reduce their risk for dementia, and walking at a brisk pace could offer even more protection, according to a 2022 study.

A 2022 report predicts higher rates of cardiovascular disease (CVD)—heart disease, heart attack, heart failure, and stroke—over the next three decades. Older adults can lower their CVD risk by managing high blood pressure, high cholesterol, and excess weight. Also, they should follow the big three healthy-heart habits: a plant-based diet, sufficient amount of recommended exercise, and at least seven hours of sleep.

A simple exercise that involves standing up from a chair can help strengthen the muscles in the lower body. Hand placement, which can be on the chair's arms, the thighs, or across on the chest, can make the exercise easier or harder.

A 2022 study found that people who did at least two sessions of strength training as well as 2.5 hours of moderate-to-vigorous aerobic activity each week were 30% less likely to die during an eight-year study period, compared with people who did less strength training.

Many people have become deconditioned and lost some physical function as a result of inactivity during the pandemic. This may be causing them to change their habits, patterns, and activities because they don't think they can do them or don't feel like doing them anymore. People who've lost physical function as a result of inactivity can take several steps to get function back. Examples include setting goals, tracking activity, getting help from a physical therapist, adding weight training to an exercise regimen, exercising with a friend, and not giving up.

Aerobic and muscle-building exercises can trigger physiological changes that improve blood vessels and metabolism in ways that help prevent all the major risk factors that contribute to heart disease. These include high blood pressure, diabetes, obesity, and unhealthy cholesterol levels. Exercise can also improve mental health problems such as depression and stress, which are common but underrecognized risks for heart disease.

As with a financial portfolio, older adults should routinely review their wellness portfolio to ensure their health investments meet their short-and long-term goals. Working with their doctor, personal trainer, and nutritionist, they can identify areas that require changes and implement new strategies. Older men often don't make investments in strength training, balance, and their mental health, but should.

A new study suggests that older adults who maintain an high level functional fitness have a lower their risk of heart attack, heart failure, and stroke compared with those who are not as fit.

Every second, someone age 65 or older suffers a fall, making it the No. 1 cause of injury-related death among this age group. The best way for older adults to protect themselves is to address the three main physical conditions that contribute to falls: weak stabilizer muscles, poor core strength, and balance issues. They can do this by improving their side-to-side motion through specific exercises and playing racquet sports, doing abdominal exercises, and practicing tai chi.

A 2022 study of 78,000 healthy people (ages 40 to 79) who wore fitness trackers found that people who walked about 9,800 steps per day (about five miles) were 51% less likely to develop dementia, compared with people who didn't walk much at all.