The Centers for Disease Control and Prevention lists the following benefits of exercise: aids in weight loss and weight management; reduces high blood pressure; reduces the risk for type 2 diabetes, heart attack, stroke, and several forms of cancer; reduces arthritis pain and associated disability; reduces the risk for osteoporosis and falls; and reduces symptoms…

Among a group of 11,089 middle-aged and older adults, researchers observed that those who regularly exercised were 46% less likely to experience an ischemic stroke in the next two decades. Meanwhile, those who were initially inactive and then started to regularly exercise cut their risk for this type of stroke by 23%. International Journal of…

The American Cancer Society notes that regular exercise and a healthy diet are keys to long-term cancer survival and to decrease the risk for recurrence. CA: A Cancer Journal for Clinicians, March 2022

In a study that included 51 older adults, researchers observed that spending more time engaged in physical activities of any intensity improved function in areas of the brain important for executive function skills, which can help seniors remain independent. Lead author Dr. Marissa Gogniat notes, “We’ve always been told it’s good to exercise, but I…

Patients with non-alcoholic fatty liver disease (NAFLD) are at risk for several poor health outcomes, including blood clots. A recent study that included 24 NAFLD patients found that participating in a 20-week aerobic exercise training program significantly reduced the presence of a protein called plasminogen activator inhibitor, which helps clots remain intact. Hepatology, December 2021

A systematic review that included 15 studies found that for adults over the age of 60, an average of 6,000 to 8,000 steps per day is associated with a reduced risk of premature death. Meanwhile, for adults under age 60, the optimal number of steps appears to fall in the 8,000 to 10,000 stepsper-day range.…

A meta-analysis of 16 studies found that strength training for between 40-60 minutes a week is the optimal dose for reducing the risk for cardiovascular disease. BMJ, February 2022

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 review of data from six studies concluded that HIIT is an effective intervention for improving cardiorespiratory fitness in lung cancer…

Following a review of health data concerning nearly 5,000 middle-aged and older adults, researchers estimate that if each adult engaged in just ten minutes of exercise a day, it could prevent over 100,000 premature deaths each year. JAMA Internal Medicine, January 2022

The National Institutes of Health reports that weight-bearing physical activities such as walking, hiking, jogging, climbing stairs, playing tennis, and dancing can lead to stronger and healthier bones, which can reduce one’s risk for osteoporosis. National Institutes of Health, January 2022