Exercise & Fitness Archive

Many people don't bother with regular stretching, but it takes little time and offers big benefits. Stretching can help reduce the risk of injuries, improve mobility to protect against falls, and increase flexibility, which studies have linked with greater longevity. The key to stretching is consistency and committing to an ongoing routine. People should do two types of stretching: dynamic for warming up muscles and joints, and static for recovery after being active.

A 2024 study indicates that concentrated, "weekend warrior" exercise is just as effective at protecting against many health conditions as spreading exercise throughout the week.

Men may avoid or grudgingly perform certain exercises because they can be difficult or too challenging. For many, these are exercises that offer numerous benefits, such as squats, push-ups, and bridges, but that also highlight areas of muscle weakness and tightness. However, by modifying these exercises to match their limitations and adjusting their expectations, men can learn to enjoy them.

Cold weather can lead to stiff, sore muscles. To avoid that, it helps to perform two types of stretches. One type is called dynamic stretching. It involves flowing, repetitive motions that prepare muscles for activity by getting blood, oxygen, and heat to them. The other type is called static stretching. It involves holding a certain position for 20 to 30 seconds, which gently lengthens the muscles to keep them flexible. Static stretching should be performed only after the muscles are warmed up.

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 recent study found that engaging in high-intensity interval training may be better for brain health than other less vigorous routines.

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.