Healthy vitamin C levels go with better muscle strength and faster walking
In over 5,000 adults aged 48 to 92, people with optimal vitamin C in their blood walked faster and stood up from a chair quicker. Women also had a stronger grip. An…
Muscle & Bone
Strength, falls, osteoporosis and joints.
Starting with therapy for back pain was linked to lower opioid addiction risk
A large study of adults with new back pain found that those who began with chiropractic care or physical therapy had lower risk of opioid addiction or overdose. Starting with a therapist…
Back pain eased with home exercise videos, live or recorded
A 12-week home exercise program cut chronic back pain by more than 20%, and a recorded video worked as well as a live class on screen. You can start with a video…
Tai Chi plus strength work builds muscle strength and movement in older adults
A review of 21 trials found that Tai Chi combined with other training improved muscle function and overall physical performance in older adults. Add a few strength moves to the Tai Chi…
A balance app for preventing falls helped older adults feel steadier in 12 weeks
In a trial of 202 older adults, a guided exercise app improved balance more than standard advice alone. A simple balance routine is something you and your parents can start today.
Shockwave therapy eases tendon pain in elbow, heel and shoulder, a big review finds
A review of 65 publications found shockwave therapy eased pain in tennis elbow, Achilles and rotator cuff tendons better than placebo. Here is how to use that for your own tendon.
Mindfulness sessions help older adults with knee osteoarthritis move with less fear
In a randomized trial, eight mindfulness sessions lowered fear of movement in older adults with knee osteoarthritis. A short, easy walk is a simple way to check your own fear against reality.
A simple exercise prompt at the doctor’s office led to fewer falls in older adults
When primary care doctors got a computer prompt to recommend tailored exercise, their older patients had fewer falls and fewer fall injuries. Chair stands are a good place to start.
Exercise recovery and your brain: light cuff training raised BDNF in older men
One session of light lifting with a cuff on the limb raised BDNF, a brain-health protein, in older men, more than in men who did not exercise. Here is what that means…
Your calf size over time offers a simple clue about falls
In 7068 older adults, those whose calves shrank the most over three years reported more falls. A tape measure and a yearly check give you an easy way to keep watch.
Plant and animal proteins ranked alike for exercise recovery after lifting
A review of 51 trials found that pea protein and mycoprotein ranked close to whey and egg for building muscle after strength training. The sweet spot was 18 to 25 grams.
Muscle strength and uric acid: links to earlier death faded after adjustment
In 910 older adults, weak grip and high uric acid first looked tied to earlier death, but those links faded once other health factors were counted. Here is what that means for…
Exercise recovery after a road marathon takes longer than after a trail run
In a study of trained runners, thigh muscles needed more time to bounce back after a road marathon than after trail runs of similar effort. Useful for planning your rest days.
Quitting smoking may ease tendon pain recovery after Achilles surgery
In a study of 86 people who had surgery for a torn Achilles tendon, most healed without a problem. Not smoking and getting surgery sooner were linked to smoother recovery.