Physical activity and exercise Archive

For people with all types of cardiovascular disease, regular exercise helps prevent the disease from getting worse. Even very short exercise stints can make a difference. Many people with heart disease qualify for cardiac rehabilitation, which includes an exercise stress test that shows how your heart and body respond to exertion. The results can inform recommendations for safe, effective physical activity.

Doctors concentrate on helping men lower their blood levels of low-density lipoprotein (LDL), or "bad" cholesterol, to lower their risk of cardiovascular disease. Lower HDL levels are associated with higher cardiovascular risk. This may be related to HDL's role in helping to remove excess cholesterol in arteries that can lead to plaque buildup and increase the risk of heart attacks and strokes. However, no specific therapies to raise HDL levels have improved outcomes.

Performing at least 15 minutes of vigorous exercises per week, which includes several short bouts lasting up to two minutes, may lower a person's risk of heart disease, cancer, and early death.

Most men will lose about 30% of their muscle mass over their lifetimes, a natural process called sarcopenia. But no matter a man's age, he can still build and maintain muscle with strength training. Strength training consists of upper- and lower-body exercises using free weights, weight machines, resistance bands, or body weight. Hiring a personal trainer who can design an individual program and teach proper exercise techniques and form is an ideal first step for beginners and those returning to exercise.

A number of strategies can help when back pain strikes suddenly. When driving, for example, a person can turn on heated seats if a vehicle has them, or use a lumbar pillow. Someone who has pain when sitting at a desk can get up, walk around, and do some stretches. If back pain lasts more than a week, the person should see a doctor for an evaluation. The first line of defense will most likely be exercise and strengthening regimens—two keys to staving off an aching back.

A 2022 study involving 72,000 people suggested that those who did even 15 minutes of vigorous activity per week had a 17% lower risk of death from any cause and death from cancer, compared with people who were inactive. With about 50 minutes per week, death from any cause was reduced by 36%. The reduction in risk of death from all causes, and death from cancer, was greatest in the first 40 minutes of vigorous physical activity per week.

Increasing the volume or intensity of daily physical activity helps lower a person's risk of cardiovascular disease. Boosting both appears to lower risk even further.

Arm curls, which strengthen your biceps, can be done with dumbbells or household items such as cans of soup or water bottles.

A 2022 study tracking 115,000 people 65 and older found that adding strength training to aerobic exercise lowered the risk of dying, regardless of cause, over nearly eight years of follow-up.

When a daily walk starts to feel humdrum, adding short bursts of fast walking (intervals) may help. Using earbuds to listen to music, books, or podcasts may also encourage people to stick with this heart-healthy exercise. Wearing appropriate attire, including a brimmed hat, slim-legged pants or shorts, and waterproof shoes may also keep walking enjoyable.