Physical activity and exercise Archive

According to a 2025 study, women who walked at least 4,000 steps per day once or twice a week had a lower risk of cardiovascular disease and early death compared with women who did not reach this threshold.

Research suggests that people can exercise in the evening without it affecting their sleep if they avoid physical activity several hours before bedtime.

A form of strength training called time under tension (TUT)focuses on the amount of time muscles are activated during an exercise rather than the number of repetitions or amount of weight. TUT forces people to use a slower tempo and controlled movements when exercising, which keeps the muscles engaged longer, helping to stimulate muscle growth. TUT can be applied to practically any type of strength training exercise, including free weights and gym machines.

There are many ways people can meet the national guidelines for weekly activity. While running and walking are popular exercise choices, they are not the only options. Many sports and activities provide a similar heart-pumping workout, such as boxing, swimming, cycling, basketball, dancing, and even pickleball. People can also get creative and do circuit training using gym machines or perform cardio exercises at home.

Ellipticals are stationary exercise machines that simulate walking, running, or stair climbing. They combine cardio with strength training and can simultaneously engage the upper and lower body for a full-body workout. Ellipticals also offer a low-impact exercise, placing less stress on the knee, hip, and ankle joints, which make them ideal for people who have knee or hip osteoarthritis or are recovering from an injury.

An analysis of 217 trials found that lower-impact aerobic exercise (walking, cycling, and swimming) is most effective for easing knee osteoarthritis pain and improving function. Other exercise types, such as flexibility, mind-body, neuromotor, and strengthening, also offer benefits.

A 2025 study suggests that higher fitness levels may help protect people from developing atrial fibrillation.

Men often carry around extra belly fat and lose muscle mass as they age. An expanding waist could be sign of too much visceral fat, which is stored within the abdominal cavity and surrounds vital organs, including the pancreas, liver, and intestines. Research has shown that visceral fat can increase blood pressure, blood sugar, and total cholesterol levels, and raise the risk of fatty liver disease. Building muscle mass with resistance training and getting aerobic exercise improve muscle metabolism and help reduce visceral fat.

Tai chi uses a series of gentle, flowing motions and slow, deep breathing to exercise the body and calm the mind. It's good for health in many ways, especially for balance, which improves as the body becomes more attuned to changes in movement. Tai chi can be practiced outdoors as well as indoors, which is helpful during winter months. To get started in a tai chi practice, it helps to take a class with an instructor who supervises practitioners' progress. Classes can be found at wellness centers and health clubs.

Exercise is one of the most powerful tools for preventing heart disease and extending life. Physical activity triggers favorable changes such as making cells more sensitive to insulin and reducing inflammation. It also helps keep blood vessels supple and flexible (which supports efficient blood flow), strengthens muscles (which helps burn more calories), and remodels the heart, making it more efficient at pumping blood through the body. Together, these changes all reduce a person's chances of developing common risk factors for heart disease, including diabetes, high blood pressure, high cholesterol, and obesity.