rd.com 21matthew cohen (shoe). yasu+junko (hat and confetti). shoe courtesy new balance
Reader’s DigestY
ou know why “get in shape” tops the list of most popular resolutions
year after year? Because it also tops the list of most unfulfilled resolu-
tions. In defense of failed exercisers everywhere, part of the problem is
that getting in shape feels more daunting than ever, what with so many
specialized gadgets, drinks, and experts out there allegedly designed to help.
Rather than overwhelm you with technical tips, this guide goes back to basics
by answering sensible questions about how to make an exercise program work
for you. Looking for marathoning advice? You won’t find it here. This is about
learning to just put one foot in front of the other—all year long.the effects of old age on mitochondria,
the energy powerhouses inside cells.
What’s more, high-intensity train-
ing helps boost your metabolic rate,
which means you burn more energy
even at rest. That said, just incorporat-
ing some element of vigorous exercise
into a moderate routine—whether
faster-paced walking, some hills, or a
few stairs—will deliver benefits.Does stretching help?
a little bit. Dynamic stretching, in
which you move your limbs to increase
the range of motion (as you do in a
walking lunge, for example), slightly
reduces the risk of some injuries to
muscles, ligaments, and tendons.
On the other hand, static stretching
(such as a calf stretch) may actually re-
duce exercise performance, according
to Lynda Norton of Flinders University,
who helped conduct a review of stud-
ies on the impact of stretching. “Static
stretching has been shown to inhibit
maximum strength and power, which
are important for explosive activities
like jumping and sprinting,” she says.
Also, a 2011 review of 12 studiesHow much exercise do I really
need to do?
about 20 minutes a day, or 2.5 hours a
week, of moderate physical activity (or
about half that time for vigorous ac-
tivity), according to the World Health
Organization.
And no gym is required. One study
of more than 130,000 people found
that doing household chores such
as vacuuming and gardening was
enough to reduce the risk of death by
up to 30 percent, as long as you do at
least 2.5 hours’ worth per week. This
is true whether you spread your exer-
cise throughout the week or cram it all
into one day, according to a study of
more than 63,000 adults in the United
Kingdom.Is intense exercise better?
yes. Pushing the body out of its com-
fort zone forces it to adapt. The higher
the intensity, the greater the adapta-
tion, with benefits for your lungs,
heart, and circulation. In a 2017 study,
Mayo Clinic researchers found that
high-intensity interval training re-
duced, and even sometimes reversed,