Fitness

I’m a cardiologist. Adding this 1 exercise to my routine made me fitter than ever at 70

Published

8 months ago

May 22, 2025

I’m a cardiologist. Adding this 1 exercise to my routine made me fitter than ever at 70

We all know that exercise is important for overall health, but should our workout routine change as we get older?

TODAY.com previously spoke with Dr. Eric Topol, a top cardiologist and longevity researcher, about his science-backed strategies to age healthier from his book “Super Agers: An Evidence-Based Approach to Longevity.”

Regular exercise is one of the most effective tools to promote healthy aging and prevent age-related diseases like heart disease and cancer, Topol said.

One type of exercise in particular may help slow down how fast our bodies age and keep us feeling fit and strong.

Cardiologist tip of the day: Strength train at least 3 times a week

As a cardiologist, Topol says he was always a fan of aerobic exercise. Over the decades, he focused on heart rate-boosting activities like running and cycling, while skipping strength and resistance training. “That was a mistake,” Topol explained.

After researching the benefits of strength training for healthy aging, Topol changed his approach to working out and added this type of exercise to his workout routine.

“If I’m going to be old, I’d rather be strong and old,” Topol quipped.

Topol, now 70, does at least one hour of resistance and strength training three times a week, or 30 minutes of training, four to five times a week. “I’m more fit and stronger than I can ever remember, just by doing that for over a year now,” Topol says.

Why it matters

As we age, we start to lose muscle mass and strength, with the most significant declines happening after the age of 50, according to Topol.

Regular strength training can help maintain muscle mass and improve bone density, all while promoting mobility and balance, which reduces the risk of falls (the leading cause of injury among adults over 65.)

A 2022 systematic review found that resistance training was linked with a lower risk of death from all causes.

Despite the wealth of evidence of the benefits of strength training, only one in four adults in the U.S. report meeting the Physical Activity Guidelines for Americans, which recommends muscle-strengthening activity at least two times per week.

How to get started

If you don’t already have a strength training routine, don’t sweat it. “It’s never too late,” added Topol.

Beginners can start with bodyweight exercises, which require no equipment or gym membership. These include squats, lunges, push-ups, sit-ups, squats, and lunges, wall-sits, and planks, explained Topol.

Once you’re comfortable, add in light weights, starting with 5-pound dumbbells. Try to find a full-body routine that works the major muscles in the upper body, lower body, and core.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.

Fitness

You can now exercise with Dunkin’ weighted fitness bangles

Published

1 hour ago

January 13, 2026

Press Room

You can now exercise with Dunkin’ weighted fitness bangles

Dunkin’ has released a limited-edition set of weighted bangles on Tuesday, Jan. 12 through a collaboration with fitness accessory brand Bala, coinciding with the nationwide launch of its new Protein Milk option.

The 2-pound weighted bangles are available exclusively at ShopBala.com/dunkin-bala-bangles for $65 while supplies last. The wearable weights, which can be worn on arms or legs, feature Dunkin’s signature pink-and-orange color scheme and add resistance to walks, stretches, and everyday movement.

The bangles coordinate with Dunkin’s existing Dunk N’ Pump Collection.

Alongside the fitness accessory launch, Dunkin’ introduced Protein Milk as a new beverage addition available at locations nationwide. Customers can add 15 grams of protein to any medium drink that includes a milk or non-dairy base.

The coffee chain rolled out several protein-focused beverages featuring the new Protein Milk, including Megan’s Mango and Strawberry Protein Refreshers, a Caramel Chocolate Iced Protein Latte, and an Almond Iced Protein Matcha Latte.

Fitness

Just 10 Minutes of Exercise May Help Slow Cancer Growth, New Study Suggests – Muscle & Fitness

Published

13 hours ago

January 13, 2026

Press Room

Just 10 Minutes of Exercise May Help Slow Cancer Growth, New Study Suggests – Muscle & Fitness

Exercise has long been known for its muscle building, heart saving, and mind stimulating benefits, but more and more research is beginning to shed light on how being active can inhibit the spread of cancer, with a new study suggesting that just 10 minutes of exercise can switch off the signals that lead to cancer growth. The study, undertaken by researchers at England’s Newcastle University and published by the JAMA Network, showed that even short burst of energetic exercise can trigger quick molecular changes within the bloodstream that can halt cancer growth and accelerate DNA repair.

How Was the Study Carried Out?

30 overweight or obese male and female volunteers aged between 50 and 78 (risk factors associated with cancer) who were otherwise healthy, were asked to complete cycling sessions for around ten minutes. Following this activity, blood samples were then taken to measure 249 different proteins, and how the intervention of exercise may have affected these proteins.

Does Exercise Lower Cancer Risk Long-Term?

The scientists discovered that 13 proteins increased after this exercise, including interleukin-6 (IL-6), a protein that is associated with DNA and damaged cell repair. “These results suggest that exercise doesn’t just benefit healthy tissues, it may also create a more hostile environment for cancer cells to grow,” said Dr. Samuel Orange, who is a Clinical Exercise Physiologist. “… it sends powerful signals through the bloodstream that can directly influence thousands of genes in cancer cells”

It is estimated that regular physical activity can reduce the risk of bowel cancer by around 20 percent. “It’s an exciting insight because it opens the door to find ways that mimic or augment the biological effects of exercise, potentially improving cancer treatment and, crucially, patient outcomes,” added Orange. “In the future, these insights could lead to new therapies that imitate the beneficial effects of exercise on how cells repair damaged DNA and use fuel for energy.”

The study also found that exercise supercharged activity in genes that support mitochondrial energy metabolism, enabling calls to use oxygen more efficiently, while genes that encourage rapid cell growth were essentially switched off, reducing the aggressiveness of cancer cells. “Even a single workout can make a difference,” commented Orange. “One bout of exercise, lasting just 10 minutes, sends powerful signals to the body. It’s a reminder that every step, every session, counts when it comes to doing your best to protect your health.”

Fitness

You Can Keep Your Health And Fitness Resolutions Without Overdoing It

Published

1 day ago

January 12, 2026

Press Room

You Can Keep Your Health And Fitness Resolutions Without Overdoing It

As hopeful as New Year’s Resolutions feel when you’re making them, it can be hard to keep momentum when you’re faced with dark January days, a 5-week month and, well, the state of the world right now.

If this is ringing some familiar bells, you’re not alone. Lots of us struggle to keep going with resolutions and in fact, the second Friday of January is actually dubbed Quitter’s Day as that’s when many of us slip and give up our resolutions.

However, when it comes to health and fitness, one NHS doctor urges that focusing on small wins and having a long-term goal of understanding your body and health can be a lot more beneficial.

You don’t have to do it all at once

Dr Reem Hasan, Chief Medical Officer at Vista Health and NHS GP says: “The best health goals are the ones you can live with, small actions that build momentum and become part of your routine. Sustainable change is what truly transforms health.”

This means you don’t have to race to join your local gym, have a 12-step fitness routine and unrealistic goals that will inevitably burn you out and put you off fitness all together.

Dr Hasan advises taking the three following steps when it comes to health and fitness:

Prioritise movement over perfection

Instead of committing to an intense daily workout, start with something manageable like a short walk during your lunch break, stretching before bed, or taking the stairs instead of the lift.

It’s still January, you still deserve to take your time.

Dr Hasan adds: “These small bursts of activity add up and make movement part of your lifestyle rather than a short-term resolution.”

Add before you restrict

If you’re looking to make your diet healthier, Dr Hasan urgess that restriction isn’t the way forward, saying: “Rather than cutting out foods, focus on adding nutritious options like an extra portion of fruit or vegetables each day, or swapping one processed snack for a whole food alternative.

“This positive approach supports your health without triggering feelings of guilt or deprivation.”

Protect your rest

It is something that we take for granted but actually, good sleep hygiene is essential for our day-to-day wellbeing.

Dr Hasan says: “Sleep is one of the most powerful tools for maintaining health. Set a realistic bedtime, avoid screens for at least 30 minutes before sleep, and create a calm evening routine. Rested bodies and minds make better decisions and sustain energy for other healthy habits.

“When you approach change this way, gently and consistently, you are more likely to build habits that last all year. You will feel stronger, more balanced, and may even inspire those around you to take their own small steps toward better health.”