Physical activity and exercise Archive

Sitting too much is bad for health. But there are ways to make time spent seated a little healthier. For example, people can keep their brains active by reading, writing, doing a hobby (such as knitting), or playing an instrument. And people can exercise while in a seated position. It's possible to do an aerobic workout that gets the heart and lungs pumping, such as a seated dance routine or calisthenics, as well as muscle-strengthening activities or stretching exercises.

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.

Having a dog or another pet appears to lower the risk of high blood pressure and improve blood pressure control. Pet ownership may foster positive feelings (such as decreased stress) and habits (such as daily walks) that may improve heart health. People who own dogs walk about 20 minutes more per day on average than those without dogs. Pets can help combat loneliness and social isolation, which have been linked to a higher risk of heart attack, stroke, or death from these causes.

A 2022 study found that older adults who visited more places each day, such as when shopping or doing errands, logged higher step counts. The results suggest the number of places we visit daily may contribute to healthier habits, researchers said.

Standard guidelines recommend at least 150 minutes per week of moderate-intensity aerobic exercise. But many older adults have trouble reaching this mark, as they either don't enjoy aerobic workouts or have physical or medical issues that make traditional cardio exercise a challenge. Breaking down the weekly requirements into smaller daily segments and trying a variety of activities that can qualify as moderate intensity can help people meet their exercise needs.

Warm-ups prepare the body for the physical demands of a workout or sports. They should be tailored to the types of activities that are about to be performed. For a strengthening routine or moderate-intensity activity (such as brisk walking), marching in place for a few minutes makes an effective warm-up. For vigorous physical activity, such as swimming or playing tennis, or for activity involving strenuous physical movements, such as golf, a more extensive warm-up is necessary. For example, a golf warm-up should include marching in place and movements that gently swing the arms and trunk.

To protect the heart during the winter, it's important to take certain precautions. Steps include staying up to date on flu and COVID-19 vaccinations, avoiding cold remedies that can raise heart rate and blood pressure, figuring out where and how to exercise indoors if it's too cold to exercise outside, developing a regular practice of stress management (such as practicing yoga and getting enough sleep), and avoiding overindulgence when it comes to drinking alcohol or eating holiday foods.

People who do two to four times the amount of exercise recommended by the U.S. physical activity guidelines may reduce their mortality (especially from heart disease) more than people who meet the exercise guidelines, according to a 2022 study.

The American Heart Association revamped its online tool, My Life Check, designed to help people prevent cardiovascular disease. Along with other changes, the AHA added healthy sleep duration to the list of seven other factors assessed by the tool. Those factors are maintaining a healthy weight, not smoking, being physically active, eating a healthy diet, and keeping blood pressure, blood sugar, and cholesterol at acceptable levels. Each factor (now known as Life's Essential 8) are scored on a scale of 1 to 100 and used to generate a composite cardiovascular health score.

Many people say they feel joint pain that arrives with cold or damp weather. While research hasn't confirmed why, changes in barometric pressure can place pressure on joints that may lead to aches.