Physical therapy Archive

A 2024 study found that people who exercise regularly are much less likely to get COVID-19 or be hospitalized with it, compared with people who don't exercise regularly. That's because exercise keeps the immune system strong and able to fight off infection. Exercise enhances the ability of white blood cells to do battle; stimulates the production of antibodies in the lining of the nose, throat, breathing tubes, and lungs; and keeps the immune system from overreacting to infections and harming the body.

A 2024 study found that adults can benefit from receiving financial or game-like incentives to become more active.

The original Presidential Physical Fitness Test consisted of five exercises: a one-mile run, pull-ups or push-ups, sit-ups, shuttle run, and sit-and-reach. The test gauged upper-body and core strength, endurance, flexibility, and agility for America's youth. Still, with some modifications, older adults can use the test to assess a baseline of their fitness and identify areas where they need to improve.

Like kayaking or canoeing, paddleboarding provides a serious workout. But before you head out on the water, you'll want to get some key muscle groups in shape, especially ones that probably have not been used much during winter.

Practicing the deep low squat, commonly known as the "Asian squat," can improve lower back strength, flexibility, and mobility at the hips, knees, and ankles.

Kettlebells can add depth to home workouts as they are easily stored and can be used to perform virtually any type of movement for an all-around workout that hits the major muscles. Kettlebells look like balls or bells with handles on top and range in weight from five to 30 pounds and higher. While they can function similarly to dumbbells, kettlebells can provide a more challenging workout, as a person needs muscle strength, balance, core stability, flexibility, and coordination to control its weight.

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.

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.