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Higher Physical Activity Levels Can Increase Life Expectancy

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Higher Physical Activity Levels Can Increase Life Expectancy

FRIDAY, Nov. 15, 2024 (HealthDay News) — Higher physical activity (PA) levels can increase life expectancy, according to a study published online Nov. 14 in the British Journal of Sports Medicine.

Lennert Veerman, M.D., M.P.H., Ph.D., from the Griffith University School of Medicine and Dentistry in Gold Coast, Australia, and colleagues estimated how much low PA reduces life expectancy by applying a predictive model based on device-measured PA risk estimates and a life-table model analysis among adults aged 40 years and older. In addition, the authors examined how much life expectancy could be improved by increasing PA levels.

The researchers found that Americans older than 40 years could live an extra 5.3 years if all individuals were as active as the top 25 percent of the population. Individuals in the lowest activity quartile had the greatest gain in lifetime per hour of walking, where an additional hour of walking could add 376.3 minutes of life expectancy.

“Higher PA levels provide a substantial increase in population life expectancy. Increased investment in PA promotion and creating PA promoting living environments can promote healthy longevity,” the authors write. “Infrastructure measures that encourage active transport, walkable neighborhoods as well and green spaces might be promising approaches to increase PA and resultant healthy life expectancy at the population level.”

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Neither swim nor walk: The exercise retirees over 60 need to focus on, according to a personal trainer

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Neither swim nor walk: The exercise retirees over 60 need to focus on, according to a personal trainer

After 60, many retirees start noticing joint pain, slower metabolism, and even unexpected health issues like diabetes or high cholesterol. While staying active is essential, not all exercises provide the same benefits as we age. Álvaro Puche, a well-known personal trainer argues that two of the most popular activities—walking and swimming—aren’t enough to maintain long-term health.

His approach focuses on a type of exercise that supports muscle and bone health, both crucial factors for preventing decline during the golden years. While walking and swimming are great for heart health, they don’t do enough to combat muscle loss, which becomes a major issue after 60. Instead, he recommends an alternative that many older adults tend to overlook. Let’s discover what he says.

The exercise retirees should prioritize after 60

If you want to maintain strength and mobility as you age, strength training is non-negotiable. Lifting weights or doing bodyweight exercises helps prevent sarcopenia, the gradual loss of muscle mass and strength that comes with aging. Without this sort of training, everyday tasks like carrying groceries, climbing stairs, or even getting up from a chair can become more difficult over time.

Strength training also improves bone density, reducing the risk of osteoporosis and fractures. This is especially important because our bones naturally become less dense and more susceptible to breaks with time. By incorporating this training into your routine, you can significantly lower the chances of such injuries.

Additionally, strength training helps regulate metabolism, which tends to slow down, making it easier to maintain a healthy weight. Beyond the physical benefits, it has been shown to improve memory and mental clarity.

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The best part is that you can get started with simple exercises like squats, lunges, push-ups, and resistance band workouts, which can be done at home with minimal equipment. You can also adapt them to your fitness level, ensuring you can build strength safely.

More ways for retirees to stay healthy

While strength training should be a priority, a well-rounded routine includes other forms of movement too. Here are some additional ways retirees can stay active and healthy:

  • Balance and flexibility exercises, like yoga and tai chi, help improve balance and reduce the risk of falls and injuries.
  • Functional training involves movements that mimic everyday activities, like step-ups or carrying weighted objects, making daily life easier and keeping you mobile longer.
  • Cardio workouts, such as walking, swimming, or cycling, still have their place for heart health. You just need to pair them with strength exercises.
  • Body-engaging activities, like gardening, dancing, and playing with grandkids, keep you moving without feeling like a workout.

While walking and swimming are beneficial, they shouldn’t be the only forms of exercise you rely on. Strength training is the key to maintaining muscle, bone density, and overall health after 60. Aim to incorporate it into your routine at least two to three times a week for the best results. A combination of strength, balance, and cardio workouts will help you stay strong, independent, and full of energy for years to come.

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Here’s Why You Should Try A Cold Workout, According To Experts

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Here’s Why You Should Try A Cold Workout, According To Experts

Let’s face it: Running on the treadmill just isn’t the same as running at your favorite park. And, as the chilly winter months drag on, you might be on the fence about moving your workout inside or braving the elements. Experts say you don’t have to—not necessarily.

Exercise is a stressor on the body, so getting active in the cold is “a double whammy” to your system because you’re adding the challenge of keeping yourself warm, says Alexander Rothstein, PhD, an exercise physiologist at New York Institute of Technology. This isn’t a bad or a good thing; it just means that your workout is asking more of your body, and it might feel like it too.

Embracing the cold is all the rage for a reason. (Think: cryotherapy like cold plunges, ice baths, and using an ice pack when you need one.) Cold causes your blood to move rapidly to the important parts of your body like your heart and core, reducing swelling and inflammation quickly, says Asad Siddiqi, MD, a sports medicine physician at NewYork-Presbyterian Brooklyn Methodist Hospital. Beyond that, some cold-lovers say that exposure to icy temps boosts their mental health (and one 2023 study in Biology would agree; it found that participants subjected to cold-water immersion felt more active, alert, and inspired).

Experts say a cold workout is a far cry from cryotherapy. But getting outside for a winter workout can make you stronger.

Here’s what you need to know about staying working out safely in the cold, and why you might want to, according to experts.

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Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the Exercise Science program at New York Institute of Technology. Asad Siddiqi, MD, is a sports medicine physician and chief of the Department of Rehabilitation Medicine at NewYork-Presbyterian Brooklyn Methodist Hospital.

Working out in the cold has its benefits.

You might feel super unmotivated to get outside in frigid temps, but there’s always a silver lining. Since working out gets your blood pumping and your internal temperature raised, a cooler environment (within reason) might make your sweat sesh feel better and sustainable for a longer period of time. For example, temperatures closer to 45 to 55 degrees is ideal for running a race, even though 70 to 80 degrees is more comfortable for, say, a picnic or beach day, says Rothstein.

One more, albeit niche, benefit is that working out in cold water burns more calories compared to warmer water, adds Rothstein. This definitely doesn’t mean that you should get out into open-water when it’s frigid, but an unheated pool might help amp up the burn of a workout. Cold air doesn’t quite have the same effect, though.

You might have a tough time tolerating the cold at first, the more time you spend out there, the easier it gets. In fact, if you devote just 11 minutes per week to deliberate cold exposure, your body will start to make adaptations that’ll keep you more comfortable next time, says Dr. Siddiqi.

But it also requires the right precautions.

Working out in the cold comes with some risks, too. There are the big ones like hypothermia and frostbite—which aren’t common, especially if you are wearing the right gear—and smaller concerns like your reflexes not being as quick, says Dr. Siddiqi.

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The best way to address most cold-related concerns is to dress appropriately, he says. You’re going to want to limit the amount of skin exposed, wear thermal garments, and have the appropriate footwear for the terrain.

Cold sometimes brings ice, snow, or other uneven or slippery surfaces, and having the right shoes can go a long way to keep you safe. Also make sure that you’re wearing activity-specific clothing, adds Rothstein. For cyclers, this might mean wearing wind gear and for skiers it might mean water-resistent top layers.

Pro tip: When dressing for a cold-weather workout, opt for many light layers that you can shed as you inevitably warm up, says Rothstein. If you feel like you’re overheating, take off a layer, but don’t set out underdressed and assume you’ll warm up.

Some people—regardless of attire—should be extra careful in the cold, or skip working out in it entirely. Those with cardiac conditions like arrhythmias, a history of heart attacks, hyperventilation, or irregular heartbeats should be mindful about shocks of cold like cold plunges, says Dr. Siddiqi, as should those with neurologic or vascular conditions. Plus, those with asthma might see their conditions exacerbated in chilly temperatures.

Also, keep in mind that if you plan to exercise in the cold, you might not be able to go as hard out of the gate. Dr. Siddiqi recommends following a gradual exposure to the elements and starting with 50 percent of what you’d normally do. Another important reminder: Make sure you do a warm up. Do something light and dynamic to break a sweat and get your blood pumping before you head out the door, he says.

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When out in the cold, make sure you’re checking in with yourself and aware of how your body is feeling, says Dr. Siddiqi. It’s okay to be out in temps that feel a little uncomfortable, but not ones that feel unsafe. Remember to tell a friend you’re going out, and don’t stay outside for too long—which is whenever you start to get that urge to get inside.

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Best Cold-Weather Outdoor Workouts

The best kind of workouts to do in the cold are ones that keep you moving and producing heat, says Rothstein. This could mean any number of aerobic activities like going on a run, a walk, or a bike ride. Again, just be mindful about snow, water, or ice that could lead to slips, falls, or crashes—in that case, it’s probably best to move your workout inside. Meanwhile, activities like skiing, snowboarding, and snowshoeing are all forms of exercise meant to be done in the snow.

If you need a little help making it through a cold-weather workout, you could also prioritize doing something communal like going to a run club, says Dr. Siddiqi. This will keep you distracted from the freezing temps.

Best Workouts For When It’s Too Cold

There does come a point when it’s just too cold out, meaning you need to move your workout indoors.

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Try these inside-friendly workouts:

If you’re an outdoor exerciser waiting for warmer days, pick an indoor workout that’s complimentary to your sport of choice, says Dr. Siddiqi.

Headshot of Olivia Luppino

Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She’s currently training for her first half marathon, inspired by her many colleagues at WH who have run one. 

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Seniors, hula hoop your way to fitness and good health

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Seniors, hula hoop your way to fitness and good health

Low-impact exercises are great for elderly people, as they don’t put pressure on the joints. So, try the hula hoop exercise for seniors to have fun while maintaining good health.

Circling a hula hoop around the hips is something that will probably take you back to your childhood days. As you go down memory lane, you will see your happy face while swinging your hips with a colourful hoop. It might have been a long time but you can still use the equipment to maintain good health. Yes, it is not just for fun and laughter, but certainly not just for children. It can be part of your fitness routine too. There are hula hoop exercises for seniors too. From improving balance to coordination, this exercise helps the elderly people in more ways than one.

What is the hula hoop exercise?

Hula hoop exercise involves spinning a colourful hoop around your waist, hips, or other parts of your body using controlled movements. “It is a fun, low-impact exercise that improves coordination, strengthens core muscles, and promotes cardiovascular health,” says fitness expert Abhi Singh Thakur. It can be done by beginners, fitness enthusiasts, and also elderly people.

It is a low-impact exercise. Image courtesy: Adobe Stock

Low-impact exercise, which reduces the stress or pressure on the joints, has positive effects on physical health of elderly people, as per research published in the Jurnal Keolahragaan in 2022.

What are the benefits of hula hoop exercise for seniors?

Elderly people should do the hula hoop exercise for the following reasons:

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1. Improves balance

Hula hooping involves constant weight shifts and controlled movements of the core, hips, and legs. “This challenges the proprioceptors (nerve endings in joints and muscles that send signals to the brain about body position), improving balance and reducing the risk of falls,” explains the expert. During a 2001 study, published in Rehabilitation Practice and Science, researchers found that hula hoop exercise helped to improve balance function in the elderly.

2. Strengthens stabilising muscles

The repetitive circular motion targets stabilising muscles in the core (abs, obliques, and lower back), hips, and legs (quads, hamstrings, calves). “By strengthening these muscles, the hula hoop exercise helps to maintain posture and spinal alignment, and stabilises the pelvis during movement,” says Thakur.

3. Enhances cardiovascular health

Hula hooping is a moderate-intensity cardio workout. “Even a 10 to 15-minute session of hula hooping can increase your heart rate, promote blood circulation, and burn calories, which all contribute to your overall cardiovascular fitness,” says the expert.

4. Improves coordination

The rhythmic movement during the hula hoop exercise can enhance your motor coordination, as it requires synchronisation between the upper and lower body. “This can help people, particularly seniors to stay agile and mobile in daily activities,” says the expert.

5. Supports joint health

Joint health is usually a concern for many elderly people. “Low-impact rotational movements can gently mobilise the hips and spine,” says the expert. This can promote flexibility and reduce stiffness in the joints without adding extra stress or pressure on them.

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6. Promotes mental health

Doing the hula hoop exercise can release endorphins, which can help to improve mood, reduce stress, and combat anxiety. “It also engages the brain, enhancing focus and cognitive function,” which gets affected as people grow older,” says Thakur.

7. May reduce risk of osteoporosis

The rhythmic movement while hula hooping applies slight pressure to the hips and spine, strengthening bones and reducing the risk of osteoporosis. About 35.3 percent of older men and women in the world have osteoporosis, as per a study published in the Journal of Orthopaedic Surgery and Research in 2021. It is one of the most common bone diseases associated with a high risk of bone fractures.

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People with joint pain should not do the hula hoop exercise. Image courtesy: Adobe Stock

8 exercises with hula hoops for seniors

Here are simple yet effective exercises with hula hoops that seniors can do:

1. Waist hooping

  • To do this hula hoop exercise, stand with your feet shoulder-width apart.
  • Place the hoop around your waist.
  • Use small circular movements of your hips to keep the equipment spinning.

2. Side-to-side hooping

  • Hold the hoop at your waist.
  • Move your hips side-to-side instead of circular motions.
  • Focus on engaging your oblique muscles.

3. Hula hoop walking

  • Start waist hooping.
  • Slowly start walking by taking small steps forward, maintaining the rhythm of the hoop.

4. Arm twirls

  • Hold the hoop in one hand.
  • Spin it around your arm by gently twisting your wrist.
  • Switch arms after a minute.

5. Seated waist hooping

  • Sit on a sturdy chair with the hoop around your waist.
  • Use small hip movements to spin the hoop.

6. Hula hoop stretching

  • Hold the hoop overhead with both your hands.
  • Stretch it upward, then lean side-to-side to stretch your torso.

7. Hula hoop passing

  • Sit or stand in a circle with your friends or family members.
  • Pass the hoop around the circle without breaking the chain.

8. Standing oblique twists

  • Hold the hoop in front of you with your hands.
  • Twist your torso side-to-side while keeping the equipment steady.

Larger hula hoops are better for seniors because they rotate slower, making them easier to use. “A good diameter is 38 to 42 inches (measured from the floor to your navel when standing),” suggests Thakur. Also, go for foam-padded ones, as they are comfortable and reduce the risk of bruising while using.

Who should avoid hula hoop exercise?

Hula hooping can be beneficial for elderly, but some people should avoid them:

  • People with arthritis or those with severe joint pain should not do the hula hoop exercise, as the hip and spine movements can aggravate the condition.
  • Seniors who find it hard to stand or balance should skip it, as standing exercises may increase the risk of falling.
  • Recent surgery patients should also not do it, as it may strain healing tissues.

Hula hoop exercise for seniors is an effective way to stay physically, and mentally fit. But choose the right size to make it easier to use. Also, warm up to loosen your muscles and prevent injuries.

Related FAQs

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Does hula hooping flatten your stomach?

Hula hooping strengthens and tones your core muscles, which can contribute to a flatter stomach over time. However, fat loss in this area depends on your overall diet and calorie deficit. Hula hooping alone won’t spot-reduce belly fat, but it’s a great addition to a full-body fitness routine.

How many minutes a day should I hula hoop?

For seniors, 10–15 minutes a day is a good starting point. As you build endurance, aim for 20–30 minutes, 3–5 times a week. Consistency is key to seeing benefits without overexerting yourself.

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