Even Light Exercise Can Help You Live Longer

Even Light Exercise Can Help You Live Longer

A new study shows that small bouts of light physical activity are enough to increase lifespan in older men.

Government guidelines recommended that adults get at least 2 hours and 30 minutes of moderate-intensity exercise every week. However, only about half of American adults actually meet those recommendations, and for older adults, they may seem hard to achieve. But a new report published in the British Journal of Sports Medicine suggests that there’s a way to tweak guidelines to make them more feasible for older people, while still maintaining health.

In the report, researchers looked at about 1,180 men — average age, 78 — who agreed to wear devices that measured their movements for seven days. They were followed for about five years. The researchers found that the overall volume of exercise, not necessarily how long or how hard someone exercised in a session, mattered most for longevity.

The men in the study didn’t even need to exercise for long periods of time to experience positive results. Sporadic bouts of exercise throughout the day, even if each bout was under 10 minutes, had similar benefits to lifespan as exercising more than 10 minutes at a time. This method seemed to fit into men’s lives, too; 66% of the men in the study were able to meet their weekly recommended exercise if they did it in shorter bursts.

MORE: The Surprising Secrets to Living Longer — And Better

Every 30 minutes of light intensity activity per day — like going on a walk or gardening — was linked to a 17% lower risk of early death in the study. Moderate-to-vigorous physical activity had an even stronger link to a longer life: doing it was associated with a 33% reduction in death risk for every 30 minutes of exercise. However, the fact that light exercise still appeared to have a notable longevity benefit is important, the study authors write.

If more research is able to confirm the findings, it could suggest that getting just a few minutes of exercise at a time — even if it’s light — can lower the risk of early death in men. The researchers conclude that their findings “could refine physical activity guidelines and make them more achievable for older adults with low activity levels: stressing the benefits of all activities, however modest, from light intensity upwards,” as well as encouraging people to do any level of physical activity throughout the day.

The Upper Body Exercise Alicia Vikander Does for Amazing Arms

The Upper Body Exercise Alicia Vikander Does for Amazing Arms

When Alicia Vikander, 29, steps into the role of Lara Croft in Tomb Raider (in theaters March 16), her upper body strength will be on display. And this circuit was key, says her trainer, Magnus Lygdbäck. “It was crucial to Alicia’s aesthetics, helping her shape her arms, and it gave her the strength needed to wield weapons and climb.”

Alternating Bicep Curl + Double Biceps Curl

Stand with feet hipwidth apart and arms at sides, a dumbbell in each hand (A). Bend right elbow, and curl weight to shoulder (B). Lower to start. Repeat on left. Do 8 reps per side. Follow with double curls, cutting weight in half. Do 10 reps. Repeat circuit 4 times.

Dumbbell French Press

Lie faceup on a bench with knees bent and feet flat. Holding a dumbbell in each hand, straighten arms directly over chest, with palms facing in (A). Bend elbows, and slowly lower dumbbells toward shoulders (B). Pause, and then press weights back up to start. Do 4 sets of 15 reps.

Cable Rope Triceps Extension + Cable Curl

Hold a cable rope with your back to machine, a hinge in hips, elbows bent, and hands behind head (A). Extend arms out (B). Return to start; do 15 reps. Follow with curls. Facing machine, with hands at thighs, grip bar (A). Curl up (B). Lower down; do 15 reps. Repeat cycle 4 times.

The Internet Is Living for This French Figure Skating Pair’s Heavy Metal Performance

The Internet Is Living for This French Figure Skating Pair’s Heavy Metal Performance

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Olympic pairs skating just got so hardcore and the internet is here for it.

France’s Vanessa James and Morgan Cipres performed to the metal band Disturbed’s take on Simon and Garfunkel’s classic “Sound of Silence” at the free skating event and it elicited some truly excellent internet reactions.

The pair, who won the bronze medal at the 2017 European Championships, finished sixth place in the team event short program with a score of 75.34. It was enough to advance them to the medal round. But perhaps most importantly, the duo won over the internet with how they epitomized elegance to a surprisingly hard-hitting track.

It’s the go-to song for the pair, who have been skating together since 2010. They also used the song for their free skate last year. “It was our coaches who found it,” James told the Associated Press about the song. “They were like, ‘We really think it could be a hit.’”

This marks the first Olympics where competitors can skate to songs with lyrics. The use of popular music is helping viewers connect even more with what’s already one of the most popular sports of the Winter Games.

See the best reactions to the pair below.

Listen for yourself below.

Don’t expect all pop hits at the rink in Pyeongchang. Fan favorites like France’s Gabriella Papadakis and Guillaume Cizeron plan to perform to “Moonlight Sonato.”Wint

Watch: 17-Year-Old American Vincent Zhou Lands First Quad Lutz in Olympic History

Watch: 17-Year-Old American Vincent Zhou Lands First Quad Lutz in Olympic History

What an Olympics it’s been for 17-year-old American athletes. 

Snowboarders Chloe Kim and Red Gerard took home gold in their events earlier this week. Now, teen figure skater Vincent Zhou has made Olympic history by landing a quadruple Lutz. 

Zhou is the first skater to ever land the jump at the Olympics. 

No skater has successfully landed a quad Axel in competition, making the Lutz the most difficult quad jump you’ll see at the Olympics

Fellow American Nathan Chen, who is just 18, also has a quad Lutz in his routine and landed two of them during his free skate at Skate America earlier this season.

15 Ways to Add Self-Care to Your Workout Routine

15 Ways to Add Self-Care to Your Workout Routine

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The fitness fanatics out there probably know the feeling of pushing yourself to the max in a workout. But a holistic approach to health and wellness involves movement, nutrition, and regeneration, says Alicia Agostinelli, a personal trainer and yoga instructor at Equinox Seaport Square in Boston. And while many avid gym-goers tend to be up to date when it comes to the latest HIIT craze or health food trends, most people falter when it comes to the recovery component, both for the body and the mind.

Practicing self-care strategies during your workouts and in your free time can help you come back stronger, and in a more peaceful headspace—not to mention they make exercise that much more enjoyable. Steal some tips from these top trainers who manage to sweat it out hardcore and still make self-care a priority.

Try a breathing exercise

“In session, I connect to my breath. I try to practice 4-7-8 breathing [breathe in for four seconds, hold your breath for seven, then exhale for eight] a couple of times every hour to help me reduce stress and regulate my parasympathetic nervous system.” —Matt Delaney, CSCS, innovation coordinator and a Tier X coach at Equinox

Be your own biggest fan

“It took years, but I genuinely view fitness as an opportunity to be a better version of myself, to build myself up, and let my strengths guide me, while looking at weaknesses with a sense of compassion. When I need to rest during a tough core series, it’s okay. I’m stronger than I was a year ago, and isn’t that the point? It’s so much more satisfying to push yourself to the tune of ‘yes I can’ than to be afraid of failing or feeling like you’re somehow not good enough if you don’t perform the way you wanted to. Your mental game affects how you feel emotionally and how you perform physically, so I always make sure my inner voice is pumped up, ready to rise up to a challenge, but is ready to celebrate every moment of the work I put in.” —Emily Walsh, a Boston-based instructor at SLT

Warm up, cool down, and hydrate

“I practice self-care while exercising by including a dynamic warm-up before any workout and a good stretch after. I also have water with me at all times to stay hydrated.” —Michelle Lovitt, a California-based trainer and author of Exercise For Your Muscle Type: the Smart Way to Get Fit

Get off Instagram at the gym

“The most important self-care action I can take during my workouts is to let my mind be in my workout 100%. I’ve had to create a rule so that I am not responding to emails, checking social media, or replying to texts when I workout. If I can escape and truly enjoy my workout, my life is fantastic.” —Holly Perkins, CSCS, author of Lift To Get Lean and founder of the online health and fitness platform Women’s Strength Nation

RELATED: How to Break Your Smartphone Addiction in 21 Days

Keep an eye on the ‘why’

“I am all about the whys behind the workout: why am I doing it, what will it achieve, and how will it make me feel. I am not a numbers-oriented person, so this is a way I track my progress and motivate myself to keep going.” —Aly Raymer, senior lead instructor and director of talent at B/SPOKE Studios, an indoor cycling studio in Boston

Tune into your body

“The best way to practice self-care during exercise is be conscious and listen to your body. Don’t ignore the signs of your body. I stretch whatever muscle I work after a workout and I try to treat myself to a massage once a month if possible.” —Scott Weiss, CSCS, a physical therapist and trainer in New York

Wear your favorite gear

“I am mindful of what I wear. I know that sounds silly, but when I feel good in my clothing and am wearing the right pieces for the workout, I will work out harder. If I am wearing something that doesn’t fit well or is too thin (think: see-through in yoga!) I will be distracted the entire practice.” —Raymer

Meditate on the reg

“I have a very dedicated meditation practice that I do mornings and evenings. It literally keeps my head on straight. For me it’s critical that I work on my internal dialogue and remind myself to speak lovingly and in a supportive manner. I can get into trouble really fast if I don’t keep an eye on this. But when I am on track, my mental attitude really does help me live a happier life and accomplish more each day. And my body thrives on it.” —Perkins

RELATED: 8 Self-Care Habits That Will Help You Feel Less Stress and More Joy in 2018


“I write in a gratitude journal every single morning, listing three things that I’m thankful for from the past 24 hours, and I also read a passage from a book that a good friend gave me called Journey to the Heart. It helps me get my mind right and I feel a lot more calm before jumping into a busy day.” —Emily Abbate, an ACE-certified trainer and creator of the new podcast Hurdle

Snap pictures

“Photography is my self-care. I picked up the hobby a couple of years ago and have made it part of my daily life ever since. It gives me an opportunity to step away from my normal schedule and get lost in the world around me for a little while. It’s has also helped me separate from technology because my eyes are always on my surroundings looking for interesting photo opportunities and no longer buried in my phone.” —Delaney

Get organized

“I keep my work, home, and training environments clean and orderly. Keeping things free from clutter has been proven to keep you on track and better at maintaining your goals.” —Weiss

RELATED: Push Through Any Workout with These Trainer Mantras

Have a Sunday check-in

“Every Sunday, ask yourself: ‘What am I doing to take care of my mind and body this week? Can I add something to my daily routine that will rest or refresh me? Can I take something out that is no longer serving me?’ Recovery and regeneration is the often forgotten third leg of a three-legged stool. When we check in both on and off the exercise mat and implement changes that benefit our health wellness, we leave our workouts and enter our personal and work lives refreshed and recovered.” —Agostinelli

Eat well

“My self-care outside of working out is to make sure I eat healthy, organic, non-processed foods. This is so important to my energy levels and mental functioning and clarity during my busy weeks of working out myself and my clients.” —Lovitt

Do something that brings you joy every day

“I rely on so many different methods to keep me stress-free and take care of myself beyond exercising. I write in a journal, I watch a good film, I go out and take photos. I make sure to incorporate some activity in my day-to-day that brings me joy and fulfillment.” —Sarah Coppinger, an instructor at indoor cycling studio The Handle Bar

Wake up with the birds

“During the week, I set my alarm 45 minutes to one hour earlier than I actually need to get up so I can enjoy some quiet time drinking fresh-ground coffee, enjoying a healthy breakfast, and writing in my journal. Being a small business owner, my days can be long and sometimes a little chaotic. Giving myself a little me time in the morning is a priority. It allows me to start the day off a little slower.” —Becca Lucas, owner of Barre & Anchor, a barre studio in Weston, Massachusetts

Mirai Nagasu Set the Record Straight About the Alleged “USA Tattoo” on Her Thigh

Mirai Nagasu Set the Record Straight About the Alleged “USA Tattoo” on Her Thigh

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You would think that when Mirai Nagasu became the first American female figure skater to land the triple axel at the 2018 Olympic Games, that’s ALL anyone would talk about. Turns out that you can accomplish a feat of strength at the Olympics and people will still be like, “That’s great, but is that a gigantic tattoo on your thigh?”

During her routine, it appeared as if Mirai had “USA” tattooed down her thigh. While that would have been baller if it was the case, what you saw was just therapeutic tape. In fact, you can even buy your own Team USA KT Tape like Nagasu’s online, which is meant to relieve pain and provide support to sore muscles, joints, and tendons.

After Twitter worked itself into a frenzy over speculation that Nagasu had a giant thigh tat, Nagasu set the record straight by retweeting someone who explained that she’s just wearing tape.

“No, Mirai Nagasu does not have a huge tattoo on her inner thigh,” someone wrote on Twitter. “It’s therapeutic tape. Unless…She has a huge tattoo of therapeutic tape on her inner thigh???!!!”

Nagasu had a sense of humor about the whole thing and added: “Omg mindblown that I’ve been figured out.”

She also responded “just some tape” to another report about her “tattoo.”

So, sorry all-of-Twitter, but this…

…is not the badass tattoo you thought it was.

On the bright side, this entire debacle led us to Nagasu’s Twitter account, where we learned that she is clearly a woman after our own hearts.

She’s a Pitch Perfect fan who also wants to meet Leslie Jones? Same.

Hot Mama! Blake Lively Lost the 61 Lbs. She Gained During Pregnancy: ‘Feeling Very Proud’

Hot Mama! Blake Lively Lost the 61 Lbs. She Gained During Pregnancy: ‘Feeling Very Proud’

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Blake Lively’s stats: mom of two, owner of six-pack abs.

The actress, 30, showed off her newly-ripped body after 14 months of hard work with her trainer, Don Saladino, to lose the weight she gained during her last pregnancy.

“Turns out you can’t lose the 61 lbs. you gained during pregnancy by just scrolling through Instagram and wondering why you don’t look like all the bikini models,” Lively joked on Instagram. “Thanks @donsaladino for kickin my A double S into shape. 10 months to gain, 14 months to lose. Feeling very proud.”

Lively is mom to daughters James, 3, and Inez, 16 months, with husband Ryan Reynolds. After her pregnancy with James, she felt like her body was different, but she was okay with that.

“After I had a kid I thought, ‘Okay, this is what my body looks like. This is amazing — I earned this body,’ ” she said in 2016. “‘And it’s not as good as it was before I had a kid, but, oh well.’ ”

But then Lively quickly jumped into shooting The Shallows, and had to be in surfer shape within 10 months, which she said was a “nice advantage.”

“I’ve never been in that great a shape in my whole life,” she said. “So to do it after having a kid was actually really nice. Because you see your body after having a kid and it’s beautiful because you just gave birth, but it’s also ‘Oh my god, this is not what my body looks like.’ You feel like you’re never going to get your body back again.”

Lively also worked with Saladino ahead of The Shallows, and followed a strict gluten- and soy-free diet.

“I did no gluten and no soy,” she said. “Once you remove soy, you realize you’re eating no processed foods. So that’s basically what I did. No processed foods and then working out. [It] seems like, ‘Oh, that’s really easy to cut that out,’ but then you realize, there’s soy in everything. Like, everything you eat, there is soy in it. Even if it’s healthy, Whole Foods-organic stuff, there’s always soy in it.”

But luckily, Lively didn’t have to cut out everything delicious.

“I was still able to have sugar and all of those things. It’s all in moderation. You just have a balance of protein, carbs, and vegetables. And it wasn’t the worst. Like, I was eating rice and sushi.”

Mirai Nagasu Makes History as the First American Woman to Land a Triple Axel at the Olympics

Mirai Nagasu Makes History as the First American Woman to Land a Triple Axel at the Olympics

During her free skate for the figure skating team event at the 2018 Winter Olympics in PyeongChang, South Korea, Mirai Nagasu made history when she landed a triple axel, becoming the first American woman to do so at the Olympics and the third woman to do so in the history of the Winter Games.

Nagasu was the only skater in the women’s free skate who attempted the difficult jump, which requires a forward takeoff and three-and-a-half rotations. She’s one of only three American women who have landed a triple axel in competition, the other two being Tonya Harding and Kimmie Meissner, though Nagasu is the only one to have done it in the Olympics.

As might be expected, the internet was overjoyed when Nagasu completed the triple axel and took to Twitter to share their many emotions about it.


Fitness Guru Tracy Anderson Is Engaged! ‘I’m Already the Happiest Bride to Be on the Planet!’

Fitness Guru Tracy Anderson Is Engaged! ‘I’m Already the Happiest Bride to Be on the Planet!’

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Breakout the white workout gear! Trainer Tracy Anderson is headed down the aisle.

The workout guru to the stars announced on Monday that she’s engaged to her boyfriend Nick Riley, a Scottish banker.

“Going into the week and the rest of my life with my true loves kiss!” Anderson, 42, wrote on Instagram. “It’s only been three days and I’m already the happiest bride to be on the planet!”

Riley popped the question on Friday night, Anderson’s rep confirms to PEOPLE, while the couple is in Aspen for her annual Vitality Week summit.

“PS it was extra special to be able to share my engagement excitement with the #tamily during the Aspen Vitality week. @nriley00 love you….. SO MUCH!” Anderson added on Instagram.

Anderson, who regularly works with Gwyneth Paltrow, Lena Dunham and more, was previously married twice, and has a 14-year-old son, Sam, from her first marriage, and a 4-year-old daughter, Penelope, from her second.

“Tracy, Nick, and Tracy’s two children are thrilled, and enjoying this special time together,” her rep told PEOPLE.