Physical Activity Archive

We can learn much from people who continue to live productive lives into their 80s and 90s. Doctors in this demographic have a unique perspective as they have the lessons from their decades of medical practice and their personal experiences dealing with Father Time. Here, two Harvard physicians — Dr. Marshall Wolf, 87, and Dr. Mitchell Rabkin, 94 — share lessons they've learned over the decades from their practice and personal life about how they keep their body and mind strong, healthy, and thriving.

Popular exercise styles can be subject to trends. Scientists have studied high-intensity bursts of exercise a great deal in recent years, but research continues to also focus on the health benefits of moderate-intensity, continuous movement. Studies suggest both types of exercise can lower the odds of cardiovascular disease, cancer, and premature death. High-intensity exercise, however, can help people fulfill recommended exercise guidelines in less time. It does pose drawbacks, however, such as a higher risk of injuries and inflammation to joints and muscles.

A 2024 study suggests that reallocating as little as five minutes per day from time spent sitting, standing, or walking to vigorous exercise may help lower blood pressure. Switching out a bigger block of sedentary time for exercise may offer even  greater benefit.

Exercising outdoors in winter can offer different health benefits from summer. Cold weather may improve endurance, and the lower temperatures may help transform some white fat, including belly fat, into calorie-burning brown fat. Winter is also an opportunity to take up seasonal sports and activities like fat biking, cross-country skiing, and running or hiking new trails. For safety, exercisers should bundle up, protect their extremities, use sunscreen, and drink enough water.

According to a 2024 study, people who engage in exercise (such as running or cycling) instead of less active behavior (such as sitting, standing, or slow walking) for just five minutes per day may slightly lower their blood pressure.

Muscles that support the knee—primarily in the legs and hips—need a certain amount of elasticity to work properly. That "give" allows the joints to move through their range of motion easily. If the muscles are tight, they might cause chronic knee pain. Stretching leg muscles can improve flexibility and reduce knee discomfort. Experts recommend doing dynamic stretching before workouts and static stretching afterward. One should consult a doctor if pain persists after a few weeks.

A 2024 Harvard study of 90,000 people (average age 62), followed for about 10 years, found that getting 150 minutes per week of moderate-to-vigorous physical activity was tied to improved health, particularly heart health. But among people who got the recommended amount of exercise, those who were the most sedentary the rest of the time had a greater risk of developing heart failure and dying from heart disease, compared with those who were the least sedentary.