A recent literature review concluded that just eight-to- ten weeks of strength training is sufficient to reduce systolic blood pressure by 10 mmHg and diastolic blood pressure by 4.79 mmHg. Researcher Dr. Giovana Rampazzo Teixeira explains, “In clinical practice and gyms or fitness centers, strength training can be a treatment option for people with high…

High-intensity interval training (HIIT) is a form of exercise that involves short intervals of near-maximal effort—such as sprinting or stair climbing— separated by intervals of moderate-intensity exercise—such as jogging or fast walking. A study that included 68 physically inactive older adults found that those who participated in an HIIT intervention experienced greater improvement in knee…

For adults in middle and old age, a recent study found that getting just twenty minutes of exercise a day can reduce the risk of hospitalization from pneumonia, stroke, diabetes complications, and severe urinary tract infections by as much as 23%. JAMA Network Open, February 2023

According to a recent study, men whose work activities include frequent lifting and moving of heavy objects have higher sperm counts and concentration than those with less physical jobs. First author Dr. Lidia Mínguez-Alarcón writes, “What these new findings suggest is that physical activity during work may also be associated with significant improvement in men’s…

An analysis of data concerning 1,417 adults born in 1946 revealed that engaging in any intensity of physical activity at least once a month is associated with better cognitive function later in life. Journal of Neurology, Neurosurgery, and Psychiatry, February 2023

The Mayo Clinic reports that regular exercise can help lower the risk and aid in the management of several diseases including stroke, metabolic syndrome, hypertension, type 2 diabetes, depression, anxiety disorder, arthritis, and some cancers. Mayo Clinic, February 2023

Researchers analyzed long-term data from the Women’s Health Initiative study and found that for about every half hour of moderate-to-vigorous activity a woman over age 65 averages per day, her risk for developing mild-cognitive impairment or dementia decreases by 21%. Alzheimer’s & Dementia, January 2023

The American Heart Association reports that mile-for-mile (or kilometer-for-kilometer), both brisk walking and running offer similar benefits in terms of lowering the risk for diabetes, high cholesterol, and hypertension. American Heart Association, January 2023

A systematic review that included ten studies concluded that taking a minimum dose of 2,000 IU of vitamin D for longer than seven days can help reduce post-exercise muscle damage and inflammation.Journal Of Human Nutrition and Dietetics, September 2022

Current fitness guidelines recommend engaging in a minimum of 30 minutes of moderate-intensity physical activity a day. Some activities you can perform at home to meet these guidelines include jumping rope, climbing stairs, yoga, house/yard work, and gardening. MedicineNet, January 2023