How exercise Prolongs Health and Life

All -Cause Mortality:

1. Benefit - For active people, a consistent 30% reduction in risk of dying during the studies' follow-up periods.
2. Exercise Required - 4-5 hours per week of moderate activity is associated with significantly lower risk.

Cardiorespiratory Health:

1. Benefit - A 20- 35% reduction in risk of heart disease, cardiovascular disease and stroke.
2. Exercise Required - Depending on fitness level. Minimum 2- 2.5 hours per week and up to 5-7 hours for well-conditioned people. Also, important to add moderate intensity intervals , depending again on fitness levels.

Diabetes/Metabolic Health:

1. Benefit - A 30-40% reduction in Type 2 diabetes or metabolic syndrome, a group of conditions considered a precursor to the disease.
2. Exercise Required - Between 2 and 5 hours of moderate activity.

Cancer:

1. Benefit - Approximately 30% reduction in risk of colon cancer and 20% reduction in for breast cancer.
2. Exercise Required - Between 30-60 minutes of moderate to vigorous exercise daily.

Weight Loss/ Management:

1. Benefit - Greater than 5% loss of body weight and/or weight maintanence.
2. Exercise Required - Approximately 5 hours per week of moderate activity 0r 3 hours of vigorous activity ( assuming no dietary changes).

Muscular Health:

1. Benefit - Increase in strength and power; slowdown in muscle loss associated with aging.
2. Exercise Required - 2-3 resistance training sessions per week, using enough weight to achieve muscle fatigue ( approx: 8-12 repetitions). Important to warm up and stretch all muscle groups ( upper and lower body) Also it's important to work on core strength and stability and balance.

Bone Health:

1. Benefit - increase in bone mineral density and reduction in risk of fracture.
2. Exercise Required - Minimum of 4-5 hours of walking or 5 hours of combined endurance and resistance training per week.

Functional Health:

1. Benefit - Approximately a 30% reduction in the risk of age-associated inability to carry out daily activities; reduced risk of falls.
2. Exercise Required - 2- 5 hours per week over 5 days to include aerobic and muscle strengthening activities , balance and core strength training and stretching ( yoga and tai chi).

Mental Health:

1. Benefit - Lowered risk of depression and dementia.
2. Exercise Required - 2 - 5 hours of aerobic and strength training, also to include yoga and meditation