Physical activity and exercise Archive

Sleeping 11 additional minutes, doing an extra five minutes of moderate-to-vigorous physical activity, and eating just a quarter-cup more of vegetables each day was linked to a 10% reduction in heart attacks, strokes, and other serious heart problems, according to a 2026 study.

People who maintain or improve their heart-related risks over time are less likely to develop calcification of the aortic valve, which may lead to aortic stenosis.

People with higher levels of cardiorespiratory fitness were less likely to develop depression and dementia than those with low levels of cardiorespiratory fitness, according to a 2026 research review.

Men may be less flexible than women, but stretching offers important benefits for everyone, especially as they age. Stretching may help keep muscles limber, improve balance and posture, prevent injuries, and even benefit sports performance.

Around age 40, most people lose some height, and the decline accelerates with age. This "shrinkage" can be slowed by preventing osteoporosis and improving posture. Getting enough calcium and vitamin D can help increase bone density, and exercises for the back and abdominal muscles can help with posture.

Men tend to lose as much as 3% to 5% of their muscle mass per decade after age 30, and the muscle-building hormone testosterone gradually declines after age 40. This makes it harder for men to build and maintain muscle as they age. One solution is a well-designed weight training program. Workouts should focus on all major muscles, but men should pay extra attention to leg muscles, which they rely on more for everyday movements as they age.

Regular resistance training, with either home-based or gym exercises, improves strength, muscle size, power, endurance, and daily function. New guidelines recommend resistance training with high effort that works all major muscle groups at least twice a week.