Physical Activity Archive

Many yard and gardening tasks—including raking and mowing —require enough effort to count as moderate-intensity exercise. Chores like digging and bagging leaves also help strengthen muscles. A 2023 study found that gardening helps increase physical activity levels, encourages greater fiber intake, and lowers stress and anxiety—all of which reduce the risk of heart disease.

A 2024 study suggested that walking regularly may help stave off repeat episodes of low back pain.

Older adults typically sit for about 65% to 80% of their waking hours. One problem of prolonged sitting is pain due to gluteal amnesia. It occurs from a weak gluteus medius—one of the three gluteal muscles that help stabilize the pelvis and maintain the body's proper alignment. Moving more often during the day and doing exercises that strengthen weak gluteal muscles can help prevent this problem.

In a 2024 randomized controlled trial, older adults (average age 71) who took part in an intensive weight training program (three times per week for one year) had better leg strength four years later than people who had taken part in more moderate strength training.

Osteopenia is the precursor stage to osteoporosis (weak, thin bones that break easily). Ways to treat osteopenia include taking medications that slow bone loss and reduce fracture risk, exercising, eating protein- and calcium-rich foods, taking a calcium supplement to make up for a lack of dietary calcium, taking a vitamin D₃ supplement to help absorb calcium, and avoiding excessive alcohol intake. Vibration therapy (standing on a small vibrating platform) is not yet proven to be effective.

A 2024 study of people ages 80 and older suggested that following healthy habits—like eating a diversified diet that includes high amounts of fruits, vegetables, fish, beans, and tea; regularly exercising; and not smoking—can help people live longer.

The 1,000 Hours Outside challenge can motivate people to spend more time outdoors by trying to accumulate 1,000 hours of outdoor time over a year.