Physical activity and exercise Archive

To reduce the pain of aching hip or buttocks muscles, one might consider stretching them. The activity makes muscles healthier and more flexible, which might keep them from pressing against nerves or bursae that can become inflamed and tender. It's best to stretch regularly with static stretches of the muscles at least three to five times per week, after a brief warm-up or a regular exercise routine. If hip or buttock pain flares, doing gentle stretches might ease discomfort in the moment.

In a 2025 study of more than 85,000 people (average age 63), followed for six years, those who were the most active-even if they were simply doing light-intensity activities-had a 26% lower risk for cancer, compared with those who were least active.

A 2025 study suggests that squeezing a week's worth of exercise (150 minutes) into just one or two days - a "weekend warrior" pattern - is linked to the same heart benefits as daily exercise.

Dancing is a popular leisure activity. Evidence suggests dance boasts all the same benefits as other forms of consistent aerobic exercise: lowering blood pressure, building muscle and bone, increasing aerobic capacity, reducing anxiety, and improving depression symptoms. Dance can also counter loneliness and isolation and be easier to stick with than exercise that's more repetitive. People who want to try dance can frame it as a hobby instead of exercise, take a group class, and modify dance movements to accommodate pain or limited mobility.

A 2025 study found that people who are sedentary for 10.6 hours per day or more may face a higher risk of heart failure or dying from heart disease-even if they follow recommended exercise guidelines. Uninterrupted sitting has harmful effects on metabolism, leading the body to burn fewer calories and less fat. It can also cause blood sugar levels to rise, triggering the release of insulin, the hormone that regulates blood sugar. Over time, sedentary habits cause the body to become less sensitive to insulin. The resulting insulin resistance promotes inflammation, a key player in the buildup of fatty plaque inside arteries.

The purported health benefits of cold plunges include less stress, better sleep, and enhanced immunity, but the evidence is thin. While the practice may ease muscle soreness after intense exercise, it may have detrimental effects on gains in muscle power and strength. Because the shock of cold water on the skin can raise heart rate and blood pressure, people with cardiovascular disease (especially heart rhythm abnormalities) should avoid the practice.

When blood pressure remains high despite treatment, making certain lifestyle changes can help. Examples include reducing dietary sodium and increasing dietary potassium, losing weight, limiting alcohol intake to no more than one drink per day, exercising (doing aerobics and strength training), using tools that improve medication adherence (such as an automatic pill dispenser, a medication diary, a smartphone alarm, or a reminder app), quitting smoking, getting more sleep, managing stress, and reducing caffeine intake.

A 2025 review of 10 randomized controlled trials (involving about 300 people) found that those who took part in two or three one-hour water aerobics classes weekly for at least 10 weeks lost up to 6 pounds and trimmed their waists by about an inch.

National guidelines recommend at least two sessions of muscle-strengthening resistance training each week. Resistance training, also known as strength training, consists of upper- and lower-body exercises using free weights, weight machines, resistance bands, or one's own body weight. Resistance training offers an array of benefits, including increased muscle strength, improved heart health, stronger bones, better mobility, and greater brain function.

Daily morning exposure to blue-enriched light can improve sleep quality and increase activity levels in older adults, according to a 2025 study. Researchers believe morning blue light "wakes up" the brain, which increases alertness and synchronizes the sleep-wake cycle.