Physical Activity Archive

Riding an electric bicycle (e-bike) has risks and benefits. On the plus side, an e-bike—which has a built-in electric motor—can assist a rider when pedaling is difficult. It puts less compression on the joints than a conventional bike, and makes riding easier for people with joint pain or diminished strength or endurance. But at higher speeds, an e-bike can be difficult to control for people not used to riding, which might lead to accidents.

High-intensity interval training (HIIT) is a time-efficient way for people to improve their fitness and cardiovascular health. Even short bursts of high-intensity activity may trigger the release of mood-boosting brain chemicals. Traditionally, HIIT features 30 to 90 seconds of high-intensity effort followed by an equal or longer period of lower-intensity activity or rest. HIIT variations include fartlek (Swedish for "speed play"), which uses environmental cues to set intervals, and Tabata, which features 20-second intervals of intensity followed by 10-second recovery intervals.

In a 2024 study, people who exercised at least twice a week (for a total of at least an hour), for 10 years were less likely to report difficulty falling asleep or sleeping for less than six hours a night compared with people who were inactive for 10 years.

Legs are the foundation for many enjoyable activities—running, bicycling, swimming, and more. Building strong leg muscles can improve your performance, build endurance, and reduce your risk of injury. These exercises will work all of the major muscle groups in your legs.

Spinning classes offer a great cardiovascular workout for older men and can help build lower-body muscle strength. Spinning is also a low-impact exercise that places less stress on the joints, which makes it ideal for men with knee or hip issues or those recovering from orthopedic injuries.

In a 2024 study, researchers found the most effective exercises for treating depression were walking, running, yoga, strength training, and dancing. When exercise was combined with talk therapy, then yoga, tai chi, and aerobic exercise stood out.

People who routinely exercise far more than the federal activity guidelines recommend will likely reap heart and longevity benefits. But they should be sure not to neglect other heart-healthy habits, such as getting routine check-ups, keeping tabs on their risk factors, following a healthy diet, and paying attention to heart-related symptoms.

A 2024 study found that a smartphone-based mall walking program may motivate people—especially women and older adults—to walk more.

Most older men live with some prostate cancer. However, only a small number will develop aggressive cancer that affects their quality of life. Certain habits might lower men's risk, like eating a plant-based diet, doing vigorous activity, and having frequent ejaculations.

A 2023 study suggests that older adults who exercise with their spouses might be less physically active than those who exercise on their own.