Physical Activity Archive

Most men will lose about 30% of their muscle mass over their lifetimes, a natural process called sarcopenia. But no matter a man's age, he can still build and maintain muscle with strength training. Strength training consists of upper- and lower-body exercises using free weights, weight machines, resistance bands, or body weight. Hiring a personal trainer who can design an individual program and teach proper exercise techniques and form is an ideal first step for beginners and those returning to exercise.

A number of strategies can help when back pain strikes suddenly. When driving, for example, a person can turn on heated seats if a vehicle has them, or use a lumbar pillow. Someone who has pain when sitting at a desk can get up, walk around, and do some stretches. If back pain lasts more than a week, the person should see a doctor for an evaluation. The first line of defense will most likely be exercise and strengthening regimens—two keys to staving off an aching back.

A 2022 study involving 72,000 people suggested that those who did even 15 minutes of vigorous activity per week had a 17% lower risk of death from any cause and death from cancer, compared with people who were inactive. With about 50 minutes per week, death from any cause was reduced by 36%. The reduction in risk of death from all causes, and death from cancer, was greatest in the first 40 minutes of vigorous physical activity per week.

Increasing the volume or intensity of daily physical activity helps lower a person's risk of cardiovascular disease. Boosting both appears to lower risk even further.

Arm curls, which strengthen your biceps, can be done with dumbbells or household items such as cans of soup or water bottles.

When a daily walk starts to feel humdrum, adding short bursts of fast walking (intervals) may help. Using earbuds to listen to music, books, or podcasts may also encourage people to stick with this heart-healthy exercise. Wearing appropriate attire, including a brimmed hat, slim-legged pants or shorts, and waterproof shoes may also keep walking enjoyable.

A 2022 study tracking 115,000 people 65 and older found that adding strength training to aerobic exercise lowered the risk of dying, regardless of cause, over nearly eight years of follow-up.

People who take between 3,800 and 9,800 steps daily may reduce their risk for dementia, and walking at a brisk pace could offer even more protection, according to a 2022 study.

A 2022 report predicts higher rates of cardiovascular disease (CVD)—heart disease, heart attack, heart failure, and stroke—over the next three decades. Older adults can lower their CVD risk by managing high blood pressure, high cholesterol, and excess weight. Also, they should follow the big three healthy-heart habits: a plant-based diet, sufficient amount of recommended exercise, and at least seven hours of sleep.

A simple exercise that involves standing up from a chair can help strengthen the muscles in the lower body. Hand placement, which can be on the chair's arms, the thighs, or across on the chest, can make the exercise easier or harder.