Balance Archive

Exercise and Fitness

Exercise appears to lower atrial fibrillation and stroke risk

Published October 1, 2021

The link between exercise and atrial fibrillation (afib) and stroke prevention is now a little clearer, thanks to a Harvard study. It offers strong evidence that 150 minutes per week of moderate-to-vigorous physical activity is associated with a reduced risk for atrial fibrillation and stroke. Researchers aren’t surprised, since exercise helps the chambers of the heart contract and relax, while being sedentary increases afib and stroke risk. Other ways to ward off afib and stroke include treating sleep apnea, quitting smoking, and drinking only in moderation.

Exercise and Fitness

Why am I so tired after exercising?

Published September 1, 2021

Overtraining is the point at which people train so hard and for so many hours that recovery does not occur after regular periods of rest. This can lead to post-exercise fatigue. Many health issues also can cause the problem, such as anxiety, depression, an unhealthy diet, or poor sleep. Taking time off and spreading out exercise days often can improve fatigue. If not, see a doctor.

Exercise and Fitness

Tai chi offers similar benefits as conventional exercise

Published September 1, 2021

Tai chi helps improve balance and coordination, especially among older adults. Now, a study has shown that the ancient mind-body practice also can offer health benefits similar to conventional exercise like aerobics and strength training.

Exercise and Fitness

How low can you go?

Published September 1, 2021

Short-duration high-intensity interval training (HIIT) has been shown to have similar—and possibly better—health benefits than longer, lower-intensity exercise. HIIT workouts consist of quick spurts of draining physical effort, followed by rest, repeated multiple times, and usually last from 15 to 30 minutes. Research has found it’s possible to shrink HIIT workouts to five to 10 minutes—known as low-volume HIIT—and still receive benefits. Consistent intensity and attention to form and execution are needed to be effective.

Heart Health

Gentle exercises for older, frail people

Published September 1, 2021

Older, frail people with a history of heart problems may benefit from sessions with a physical therapy. Gentle, personalized exercise to improve strength and balance can help them avoid falls and preserve their independence. Falls are especially dangerous for people taking anti-clotting medications (which are prescribed for many heart problems) because these drugs increase the risk of bleeding. Physical therapists can check a person’s heart rate, breathing rate, blood pressure, and oxygen saturation at rest and then after a short period of exercise to make sure they’re exercising at an appropriate level.

Exercise and Fitness

The best types of exercise when you have hip or knee pain

Published August 1, 2021

Non-weight-bearing exercise takes the burden off the hips and knees and makes it easier for people with joint pain to exercise. Exercise machines that are gentle on the joints include an elliptical trainer, a stationary bike, and a rowing machine. Low-impact exercises can also provide a good cardio workout and muscle strengthening without stressing the joints. Examples include pool exercises, tai chi, and short walks at a brisk pace.

Exercise and Fitness

Exercise challenge: Part 2

Published August 1, 2021

Performing exercises such as side planks, bridges, and squats can improve muscle strength. Ideally, people should do weight-bearing exercises at least twice a week. Having stronger muscles improves balance, protects bone health, and can help keep people independent as they age. It can also reduce pain from conditions such as osteoarthritis.

Exercise and Fitness

Get SMART about your fitness goals

Published August 1, 2021

You are more likely to achieve and maintain your fitness goal if it revolves around a specific purpose or cause in one’s life. This helps you define the structure and direction to adopt the right exercise program to help fulfill it. The SMART approach—Specific, Measurable, Achievable, Relevant, and Timely—helps you define your fitness goal and create a realistic path to achieve it.

Healthy aging and longevity

Losing steam? Avoid these energy zappers

Updated July 2, 2021

Exercise and Fitness

Does exercise really boost energy levels?

Published July 1, 2021

Exercise can create physical changes that help increase energy levels inside the body. In addition, it can induce better sleep at night, which helps people feel more energetic in the morning.

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Balance Archive

Articles

Exercise appears to lower atrial fibrillation and stroke risk

Why am I so tired after exercising?

Tai chi offers similar benefits as conventional exercise

How low can you go?

Gentle exercises for older, frail people

The best types of exercise when you have hip or knee pain

Exercise challenge: Part 2

Get SMART about your fitness goals

Losing steam? Avoid these energy zappers

Does exercise really boost energy levels?

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