The U.S. governments “Physical Activity Guidelines for Americans” (see pdf link below) gives a general overview of all the latest research of the many benefits of exercise. As a rule, as the intensity or duration of the exercise increases, so do the benefits. Approximately 2 hours and 30 minutes weekly of moderate to intense exercise should be the average. Both aerobic and muscle-strengthening physical activities should be part of any regular routine.
• Lower risk of early death
• Lower risk of coronary heart disease
• Lower risk of stroke
• Lower risk of high blood pressure
• Lower risk of adverse blood lipid profile
• Lower risk of type 2 diabetes
• Lower risk of metabolic syndrome
• Lower risk of colon cancer
• Lower risk of breast cancer
• Prevention of weight gain
• Weight loss, particularly when combined with reduced calorie intake
• Improved cardio-respiratory and muscular fitness
• Prevention of falls
• Reduced depression
• Better cognitive function (for older adults)
Moderate to strong evidence:
• Better functional health (for older adults)
• Reduced abdominal obesity
Moderate evidence:
• Lower risk of hip fracture
• Lower risk of lung cancer
• Lower risk of endometrial cancer
• Weight maintenance after weight loss
• Increased bone density
• Improved sleep quality
Sources
Nutrition Action Newsletter, December 2012
2008 Guidelines http://www.health.gov/paguidelines/pdf/paguide.pdf
2020 Update - Physical Activity Guidelines for Americans 2nd edition
Appendix 2. Federal Physical Activity Resources https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
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Jerry De Luca is a Christian freelance writer who loves perusing dozens of interesting and informative publications. When he finds any useful info he summarizes it, taking the main points, and creates a (hopefully) helpful blog post.
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