To reduce the risk of overtraining, researchers recommend spending no more than 9% of total exercise time each week at an intensity greater than 90% of maximum heart rate. International Journal of Sports Physiology and Performance, February 2020

Among a group of 4,570 heart attack patients, those who attended cardiac rehabilitation classes reported higher quality of life scores than those who remained sedentary. Study author Dr. Ben Hurdus adds, “Exercise improves fitness, which has both physical and mental health benefits… If you’re more able to participate in activities that bring you happiness, then…

Walking is a great weight-bearing exercise associated with the following benefits: increased cardiovascular and pulmonary fitness; reduced risk of heart disease and stroke; improved management of conditions such as high blood pressure, high cholesterol, joint and muscular pain or stiffness, and diabetes; stronger bones; improved balance; increased muscle strength and endurance, and reduced body fat.…

Cognitively normal but sedentary adults with either a family history or genetic risk for Alzheimer’s disease who participated in a six-month aerobic exercise training program experienced improvements in brain glucose metabolism and executive function skills, both of which are associated with a reduced risk for cognitive decline. Brain Plasticity, January 2020

While it’s generally believed that playing video games and exercise are antagonistic activities, new research suggests that gamers who engage in 15 minutes of intense cardiovascular activity prior to a gaming session perform better than their peers who typically refrain from exercise. Medicine & Science in Sports & Exercise, January 2020

Among a group of 138 first-time marathon runners, researchers observed that after six months of training, participants experienced a 3- to 4-point drop in systolic and diastolic blood pressure, as well as a 9% improvement in aortic function. The research team estimates that training for a marathon reversed the effects of aging on the cardiovascular…

Among a group of 14 children and teens with autism spectrum disorder, researchers observed that engaging in a 45-minute judo lesson once a week for eight weeks led to improvements in the participants’ comfort with social interactions and physical contact. Journal of Autism and Developmental Disorders, December 2019

In a recent case study, a woman with drugresistant focal epilepsy experienced a reduction in seizure frequency upon switching from a moderate-intensity exercise program to a high-intensity fitness routine. Epilepsy & Behavior Reports, December 2019

An analysis of data from the UK Biobank concerning over 175,000 women identified an association between higher physical activity levels and a reduced risk for breast cancer in both pre- and post-menopausal women. British Journal of Cancer, January 2020

Among a group of nearly 1,500 Brazilian seniors, researchers found that those with the highest daily physical activity levels were more likely to survive the following five years than the most sedentary participants. Journal of the American Geriatrics Society, October 2019