Physical activity and exercise Archive

We can learn much from people who continue to live productive lives into their 80s and 90s. Doctors in this demographic have a unique perspective as they have the lessons from their decades of medical practice and their personal experiences dealing with Father Time. Here, two Harvard physicians - Dr. Marshall Wolf, 87, and Dr. Mitchell Rabkin, 94 - share lessons they've learned over the decades from their practice and personal life about how they keep their body and mind strong, healthy, and thriving.

Briefly running or climbing stairs are examples of vigorous intermittent lifestyle physical activity (VILPA). Just a few minutes of VILPA per day was linked to a lower risk of heart-related problems among women who don't exercise, a 2024 study found.

Playing pickleball can boost cardiovascular health, but this popular sport can leave older players prone to injuries. Preventive strategies including taking a class to learn proper form; choosing supportive gear such as well-fitting shoes and sleeve braces; warming up before playing with squats, lunges, and heel raises; and doing lower-body strength-building exercises a couple of times per week.

Anorexia of aging affects about one-quarter of older adults, and women more often than men. The condition is marked by diminished appetite and can prompt a breakdown of muscle and bone mass that can lead to frailty, falls, delayed recovery from illness or surgery, and earlier death. Risk factors include changes in smell and taste, swallowing problems, slower digestion, medications that lead to dry mouth, dental problems, cognitive decline, and loneliness or social isolation. Treatments can include exercising, boosting protein intake, and medications.

Chair exercises are a great way to supplement a person's regular workout, or as a replacement when they can't do their usual routine. They also can be used for people returning to exercise after an injury or surgery, or for those with physical limitations. Chair exercises can offer a full-body workout and especially help address two areas people need assistance with as they get older: strength and flexibility. Most chair exercises can be modified to make the movements more or less challenging.

Wearing a weighted vest can make exercises more challenging and place extra pressure on the bones, which may help maintain bone mass by stimulating the growth of new bone cells. They can be worn while walking, running, or doing body-weight or free-weight exercises.

A 2024 study suggested that even five minutes of additional vigorous daily exercise could lower blood pressure.

A 2024 research review suggested that drinking more water can help people stave off a variety of health problems as well as promote weight loss.

Overhead reaches become more challenging with age. This is due to reduced range of motion, declining balance, and weak muscles. As a result, simply reaching up for an object can lead to shoulder injuries, neck injuries, or falls. Avoiding these injuries requires extra care when reaching up: estimating if something is too heavy before lifting it, using a step stool to reduce the reach, finding something to hold on to while reaching, and determining in advance where to set down an object.