Top Benefits of Exercising (And How Much to Do)

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Mark Hutchinson, MD, FACSM, Professor of Orthopedics and Sports Medicine and Chief Team Physician, University of Illinois Chicago; President, ACSM Foundation, Chicago.

Gene Shirokobrod, DPT, Co-Founder, Recharge, Ellicott City, MD.

CDC: “How Much Physical Activity Do Adults Need?”

OrthoInfo: “Healthy bones at any age.”

ChoosePT: “Physical Therapy Guide to Osteoporosis”.

Archives for Physical Medicine and Rehabilitation: “The Erlangen Fitness Osteoporosis Prevention Study: A Controlled Exercise Study in Early Postmenopausal Women with Low Bone Density–First Year Results.”

Harvard Health Publishing, Harvard Medical School: “Declining muscle mass is part of aging, but that doesn’t mean you’re helpless to stop it.”

International Journal of Environmental Research and Public Health: “The Effects of High-Intensity Interval Training Compared to Continuous Moderate-Intensity Training on Heart Rate Variability in Physically Inactive Adults.”

European Journal of Cardiovascular Prevention and Rehabilitation: “Association of physical activity with all-cause and cardiovascular mortality: a systematic review and meta-analysis.”

American Journal of Epidemiology: “Does strength training provide any unique health benefits? A pooled analysis of data from 11 population cohorts with endpoints for all-cause mortality, cancer, and cardiovascular mortality.”

British Journal of Sports Medicine: “The dose-response effect of physical activity on cancer mortality: results from 71 prospective cohort studies.”

Physiological overviews: “Role of inactivity in chronic disease: Evolutionary insights and pathophysiological mechanisms.”

Cannabis and cannabinoid research: “A systematic review and meta-analysis on the effects of exercise on the endocannabinoid system.”

Medicine & Science in Sport & Exercise: “Endocannabinoid and Mood Responses to Exercise in Adults with Different Activity Levels.”

The conversation: “The ‘runner’s high’ can come from molecules called cannabinoids — the body’s version of THC and CBD.”

JAMA Psychiatry: “Association of resistance training efficacy with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials.”

sports medicine: “The Effects of Resistance Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials.”

Scandinavian Journal of Medicine and Science in Sport: “Increased insulin-stimulated glucose uptake in leg and arm muscles after sprint intervals and moderate-intensity exercise in patients with type 2 diabetes or prediabetes.”

British Journal of Sports Medicine: “Exercise interventions for cognitive function in adults over 50: a systematic review with meta-analysis.”

Reports on preventive medicine: “Sprint-Based Training and Cognitive Function in Adolescents.”

brain plasticity: “The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review.”

National Library of Medicine: “Neuroanatomy, Parasympathetic Nervous System.”

The Journal of Alternative and Complementary Medicine: “Effects of yoga on heart rate variability and depressive symptoms in women,” a randomized controlled trial.”

Evidence-based complementary and alternative medicine: “Stress levels and well-being of medical students after six weeks of yoga and meditation.”

CDC: “Facts About Falls.”

Medicine and science in sport and exercise: “Physical Activity, Harmful Falls, and Physical Function in Old Age: An Umbrella Review.”


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Top Benefits of Exercising (And How Much to Do)
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