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Demystifying Health and Lifestyle Changes: Your Guide to Exercise and Well-being

Exercise and lifestyle changes can make a significant impact on your health. But what type of exercise is best and how can you measure your progress? This guide will help you navigate these questions and more, so you’ll be able to better manage your health and well-being. Get the full newsletter in your inbox for more answers to your health-related questions and summaries of new scientific research.

How Much Exercise is Enough?

Many of you are curious about how much exercise you should be doing. This is a common question and the answer might surprise you. A large meta-analysis of almost 200 previous studies found that even 11 minutes a day of moderate-intensity exercise can significantly reduce the risk of cardiovascular disease, cancer, and premature death.

The question of how many steps to take each day is also frequently asked. Is it necessary to reach 10,000 steps every single day? According to a study in JAMA Internal Medicine, women in their 70s can reduce their risk of premature death by taking as few as 4,400 steps a day. The benefits continue to increase up to 7,500 daily steps, after which they plateau.

The Speed and Intensity of Your Exercise Matter

Another factor to consider when exercising is the speed and intensity of your workout. A study in Britain revealed that people who walked a brisk 80 to 100 steps per minute each day had better health outcomes than those who walked a similar amount but at a slower pace. So, to maximize the benefits of your walking exercise, try to maintain a brisk pace.

Adding Strength Training to Your Routine

Strength training can also significantly enhance your health. A 2017 study found that women who engaged in any form of strength training had a 30 percent reduced rate of Type 2 diabetes and a 17 percent reduction in cardiovascular disease compared to women who engaged in similar aerobic activity but did not do strength training.

You don’t need to go to the gym or use high-impact equipment for strength training. There are exercises that you can do at home using just your body weight, like squats, lunges, and plank holds.

Find the Exercise You Enjoy

Ultimately, the best exercise is one that you enjoy and will stick with. Whether it’s swimming, running, or walking, finding an exercise routine that you love can make a world of difference. Remember, it’s never too late to start. Every little bit of exercise can improve your health and well-being.

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