Exercise & Mobility

Chronic Sleep Loss May Impact Body Composition

Studies have found that people who routinely dont get enough sleep are more likely to be overweight than people who get adequate sleep. Additionally, two recent cohort studies of middle-aged and older community-dwelling adults have found insufficient sleep to be associated with lower muscle mass. A new study published in Science Advances delved into the reasons why.

Physical Activity on the Rise but Still Low

According to a recent report from the CDC and federal department of Health and Human Services, only 23 percent of American adults aged 18 to 64 years get the recommended amount of physical activity.

Exercising for LIFE

Exercising regularly can help prevent age-related decline in physical functioning and decrease risk of falls, osteoporosis, and frailty, but the recommended 150 minutes per week of moderate-intensity physical activity may seem daunting, especially for inactive older adults. While meeting these recommendations is best, a recent analysis by Tufts researchers suggests that even increasing physical activity by less than one hour a week can provide clinically significant benefits.

Avoiding Dehydration

The hot summer months are upon us, but sweating in the sun is not the only factor that raises risk for dehydration. This potentially dangerous drop in body fluid affects everything from blood pressure to the brain, so knowing the causes, signs, and symptoms of dehydration-as well as how to avoid it-is critical.

Healthy Lifestyle Adds 12 to 14 Years

Maintaining five healthy habits is associated with more than a decade of additional life expectancy after age 50, according to a study in Circulation. The habits include never smoking, maintaining a healthy weight, regular exercise at the recommended levels, moderate alcohol intake and a healthy dietary pattern. The observational study was based on data from two epidemiological studies of health professionals that included more than 123,000 women and men followed for 34 years, as well as data from nationally representative surveys.

Osteoarthritis and Exercise

Wear-and-tear arthritis (osteoarthritis) breaks down the cushion of cartilage that allows joints to flex without grinding bone-on-bone. As the cartilage breaks down, it brings pain, stiffness and swelling. People with osteoarthritis of the hip or knee may experience pain when walking, but actually walking and other forms of low-impact exercise can help to reduce osteoarthritis symptoms

Walking: Key To Staying Active and Independent

Did you get your 10,000 steps today? Many people have adopted this daily walking goal to obtain the recommended amount of physical activity. The 10,000-steps-a-day number comes from the Japanese brand name of a pedometer manufactured in the 1960s, the 10,000 steps meter. In the Fitbit era, counting daily steps remains appealing to many people as a source of motivation.

Brain Health

The number of nerve cells in the brain typically decreases with age, and the levels of the chemical substances involved in sending messages in the brain change. Although researchers arent sure about the exact mechanism, exercise is strongly associated with protection against age-related decline in cognitive function.

Timing of Meals

Research hasnt clearly shown that eating three meals a day is any better or worse than five or six smaller meals, but we do know you should avoid eating less than three times a day, as that could make it tougher to control your appetite. How often and at what times you should eat, therefore, come down to personal preference and your work or activity schedule. Just remember that the more often you eat, the less you should eat at a time.

Strength-Training Recommendations

Strength training, also known as resistance training, is a form of physical activity that exercises a muscle or muscle group against external resistance. It can be performed using free weights, weight machines, resistance bands, or stability balls, or using your own body weight to supply the resistance.