Exercise & Fitness Archive

Men need to manage their bone health as much as women do.

Most people think of osteoporosis as a women-only health problem, but older men also need protection from this bone-weakening disease.

About one in four men older than 50 will break a bone because of osteoporosis during his lifetime, according to the National Osteoporosis Foundation. And research has found that compared with women, older men are more likely to die following a fracture related to osteoporosis.

Stretching becomes crucial as you age. Here is a quick routine that addresses the major tight spots.

Stretching is much like flossing. You know it's good for your health, but for whatever reason, you may not always make time for it.

"Most people know they need to stretch more, but find it burdensome or are not sure what to do," says Urvashi Chogle, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Network.

In the journals

Don't be discouraged if you're not a quick walker. A new study suggests that total daily steps — and not how many steps you take per minute — are related to a lower risk of death. The results were published in the March 24/31, 2020, issue of JAMA.

Researchers examined data from 4,840 people, average age 57, who were involved in the National Health and Nutrition Examination Survey. The participants wore an accelerometer — a device that measures movement, including the number of steps taken per minute — for about 14 hours a day for an average of 5.7 days. The people were then followed for 10 years.

Research we're watching

A yoga-based rehabilitation program may be a safe alternative to conventional cardiac rehab, a new study suggests. A customized program of exercise and education, conventional rehab helps people recover from heart-related problems.

The study included nearly 4,000 heart attack survivors in India, where cardiac rehab programs are uncommon. Half took part in a program featuring 13 weekly sessions of gentle yoga exercises. The other half received standard care, which included three sessions of advice and handouts.

There are plenty of ways to exercise when you're indoors.

When your gym is closed and exercising outdoors isn't an option, it's tempting to focus on a couch routine, working out your thumb on the TV remote. But exercising is a crucial way to keep your immune system healthy, boost your mood, and stave off chronic illness. And there are many options to keep exercising, even when you're stuck indoors.

Aerobic workouts

Aerobic activity often requires lots of space, but it doesn't have to. "Just stepping in place is a simple and effective workout," notes Harvard fitness expert and certified fitness instructor Michele Stanten.

Moving more doesn't have to be a drag.

Many people don't look forward to their daily workout so much as they look forward to getting through it. "Exercise is often a very negative term," says Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School. "People hear it as something they have to do. It becomes another thing on the list, and when they don't do it, they feel even worse."

If this sounds like you, it may be time to reframe your workouts. Exercise should feel like a gift, not a chore, says Dr. Phillips. Sound like a lofty goal? The first step toward achieving it is to change your thinking. Stop calling it exercise, he suggests; start referring to it as physical activity, and a whole new world of options will open up.

After a couple of months of sheltering in place, and with warm weather upon us, your children probably have plenty of excess energy. Here are five suggestions for activities that will get them moving — and there’s nothing stopping parents from joining in.

This simple at-home exercise can improve flexibility, leg strength, and balance to protect against falls.

Falls continue to be a significant cause of fatal injury among older adults, according to the CDC. In fact, each year, falls result in more than 2.8 million injuries treated in emergency rooms and more than 27,000 deaths.

Lack of mobility and declining strength are the main contributors to falls. Still, another threat, which often goes unrecognized, is simply the fear of falling.

These popular pets have been linked to a range of heart-related benefits.

Seeing a dog's wagging tail and furry face can be heartwarming. But living with and caring for a dog may be heart-protecting — and might even help you live longer, according to a growing body of research.

The latest findings include two articles published last year in Circulation: Cardiovascular Quality and Outcomes. One pooled findings from 10 studies involving a total of 3.8 million people who were followed between one and 22 years. Dog owners were 31% less likely to die from a heart attack, stroke, or other cardiovascular condition than people who didn't own dogs. A separate study, which followed more than 335,000 heart attack and stroke survivors over 12 years, found that having a dog was linked to a 21% lower risk of death from any cause.