Physical activity and exercise Archive

A large waistline - 35 inches or more in women or 40 inches or more in men - can signal the presence of visceral fat. Located deep within the abdominal cavity, visceral fat pads the space around the organs and is closely linked to cardiovascular problems. Getting regular exercise (both aerobic and strength-based) and following a healthy, reduced-carbohydrate diet can help reduce visceral fat. Time-restricted eating may also help.

Walk with a Doc is a nonprofit program founded by a cardiologist that sponsors free, doctor-led walks in mostly outdoor venues (usually public parks) in 560 sites across America. The walks last 30 to 90 minutes, are usually held once per month, and include a five-minute talk about various health topics by the physician. In addition to the exercise and education, participants benefit from the camaraderie and time spent in nature.

For some people, drinking coffee has a laxative effect. Coffee triggers colon contractions and stool movement, a process heightened by its caffeine content. Women prone to constipation might find a morning cup of coffee helpful, but drinking excessive amounts may worsen the symptoms of certain health conditions.

Skin tags are fleshy, soft growths that tend to develop on the neck, under the arms, or around the groin. People who develop many skin tags should see their doctor, since they may be associated with diabetes or metabolic syndrome. Skin tags can be removed using various methods.

Some minor medical procedures require patients to bring a medical escort because they involve anesthesia or sedation, which can leave patients groggy or feeling ill afterward. Finding a medical escort can be problematic for older adults who live alone or have no family members or friends who can fill in. Public transportation also won't suffice, since drivers can't accompany customers into their homes. People in need of a medical escort can seek help from community organizations or check with their area's Office on Aging or home health agencies for such services.

According to a 2023 study, a person's waist-to-hip ratio-the circumference of the waist divided by the circumference of the hip-is a better predictor of future health issues like high blood pressure, heart disease, and type 2 diabetes than body mass index.

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.

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.

More than one in four adults ages 65 and older fall each year, and about 20% of those tumbles result in a broken bone or head injury. The best way to prevent falls is to stay in good shape by improving core strength, balance, and flexibility. People can further protect themselves by learning to fall in a way that reduces their risk of serious injury. Practicing falling can help develop muscle memory, so the body can automatically react to the situation, and help those who have previously suffered a fall overcome the fear of taking another tumble.

Dry January is an annual health initiative in which people commit to abstaining from drinking alcohol-beer, wine, and spirits-for one month. The challenge can be a useful tool to help people change their relationships with alcohol. Partaking in Dry January can offer various health benefits, even for casual drinkers, such as improved sleep, increased energy, weight loss, and lower blood pressure. It also can help people explore what role they want alcohol to have going forward, such as whether they want to cut back on frequency and amount, or quit drinking altogether.