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Top Benefits of Exercise (And How Much to Do With It)

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Mark Hutchinson, MD, FACSM, professor of orthopedics and sports medicine and team lead physician, University of Illinois at 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: “Physiotherapy guide for osteoporosis”.

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

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

International Journal of Environmental Research and Public Health: “The effects of high-intensity interval training versus moderate-intensity continuous 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-promoting exercise confer unique health benefits? A pooled analysis of data from 11 population cohorts with endpoints of all-cause, 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 examinations: “Role of inactivity in chronic diseases: evolutionary overview and physiopathological mechanisms.”

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

Medicine and science in sport and exercise: “Endocannabinoid and Mood Responses to Exercise in Adults with Varying Activity Levels.”

The Conversation: “The ‘runner’s high’ can result from molecules called cannabinoids, the body’s own version of THC and CBD.”

JAMA Psychiatry: “Association of the effectiveness of resistance exercise training 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 interval sprinting and moderate-intensity training in subjects 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.”

Preventive Medicine Reports: “Sprint-Based Exercise 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 sense of well-being of medical students after six weeks of yoga and meditation.”

CDC: “Facts About Falls.”

Sport and exercise medicine and science: “Physical activity, harmful falls, and physical function in aging: a general review.”

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