Exercise & Fitness Archive

It's usually not too late to improve posture, even with rounded shoulders or healed compression fractures. The key is strengthening and stretching the upper back, chest, and core muscles. Shoulder strengtheners include scapula squeezes and rows. Core strengtheners include modified planks or simply tightening the abdominal muscles, pulling the navel in toward the spine. It's also important to cut down on activities that have led to poor posture, such as sitting slouched for long periods in front of a computer or TV.

Having a home workout area can make it easier to meet daily exercise goals, especially during the winter months, when weather conditions may make outdoor exercise impractical. If space allows, people may want a treadmill or other machine that's suitable for any health issues they may have. For example, people with hip or knee arthritis often find that a stationary bike is more comfortable for arthritic joints. For strength training, resistance bands or tubes are ideal for beginners because they're affordable, versatile, and easy to use. Scheduling a few sessions with either a physical therapist or certified personal trainer can help people learn and practice proper form.

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.