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

In addition to better fitness, the current research suggests that engaging in at least 300 minutes of moderate-to-vigorous physical activity each week can improve a child or teen’s self-esteem, self-image, self-efficacy, ability to manage stress, and likelihood to engage in other healthy behaviors. Scandinavian Journal of Medicine & Science in Sports, March 2022

A review of data from the 1999-2018 National Health and Nutrition Examination Survey revealed that meeting fitness guidelines of 150 minutes of moderate-intensity physical activity a week can reduce the risk for sarcopenia, osteoporosis, and osteoarthritis in middle-aged and older adults. Experimental Gerontology, February 2022

For older men, a recent study found that twelve weeks of whole-body resistance training can improve leg extension and leg press performance, increase muscle mass, cut body fat, improve walking ability, and reduce inflammatory biomarkers in the blood. Experimental Gerontology, February 2022

According to a recent study, exercise training improves mitochondrial function and regulates important enzymes of glucose and fructose degradation in the liver, which may explain how exercise helps reduce the risk for non-alcoholic fatty liver disease. Molecular Metabolism, December 2021