Exercise & Fitness Archive

Like kayaking or canoeing, paddleboarding provides a serious workout. But before you head out on the water, you'll want to get some key muscle groups in shape, especially ones that probably have not been used much during winter.

Practicing the deep low squat, commonly known as the "Asian squat," can improve lower back strength, flexibility, and mobility at the hips, knees, and ankles.

Kettlebells can add depth to home workouts as they are easily stored and can be used to perform virtually any type of movement for an all-around workout that hits the major muscles. Kettlebells look like balls or bells with handles on top and range in weight from five to 30 pounds and higher. While they can function similarly to dumbbells, kettlebells can provide a more challenging workout, as a person needs muscle strength, balance, core stability, flexibility, and coordination to control its weight.

In a 2024 study, people who exercised at least twice a week (for a total of at least an hour), for 10 years were less likely to report difficulty falling asleep or sleeping for less than six hours a night compared with people who were inactive for 10 years.

Riding an electric bicycle (e-bike) has risks and benefits. On the plus side, an e-bike—which has a built-in electric motor—can assist a rider when pedaling is difficult. It puts less compression on the joints than a conventional bike, and makes riding easier for people with joint pain or diminished strength or endurance. But at higher speeds, an e-bike can be difficult to control for people not used to riding, which might lead to accidents.

High-intensity interval training (HIIT) is a time-efficient way for people to improve their fitness and cardiovascular health. Even short bursts of high-intensity activity may trigger the release of mood-boosting brain chemicals. Traditionally, HIIT features 30 to 90 seconds of high-intensity effort followed by an equal or longer period of lower-intensity activity or rest. HIIT variations include fartlek (Swedish for "speed play"), which uses environmental cues to set intervals, and Tabata, which features 20-second intervals of intensity followed by 10-second recovery intervals.

The loss of muscle mass begins in one's 30s and accelerates after age 60. A loss of upper-body strength can make it more difficult to complete daily activities, and it may also increase the risk for muscle injury during an activity that involves reaching. A physical therapy program can help increase muscle mass in older age. Such a program typically involves gentle stretching to keep muscles supple, plus strengthening exercises like triceps curls, with low amounts of weight (just a few pounds) and a high number of repetitions.

Legs are the foundation for many enjoyable activities—running, bicycling, swimming, and more. Building strong leg muscles can improve your performance, build endurance, and reduce your risk of injury. These exercises will work all of the major muscle groups in your legs.