General Information
Graphic source: https://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwac239/6814439?login=false
Graphic source: https://cbmr.ku.dk/news/2020/exercise-improves-health-through-changes-on-dna/
Graphic source: https://www.cdc.gov/physicalactivity/basics/pa-health/physical-activity-and-cancer.html
Graphic source:
https://twitter.com/bettycjung/status/1300401728962125825
Graphic source: https://twitter.com/bmj_latest/status/1175469901319999495
Graphic source: https://health.gov/moveyourway/
VIDEO
Graphic source: https://twitter.com/WebMD/status/1040918079985930240
Graphic source: https://www.bbc.com/news/health-45408017#
Graphic source: https://health.clevelandclinic.org/burn-off-calories-boost-heart-health-infographic/
Graphic source: Baset Maroofi
Exercise and Cardiovascular Health
Graphic source: http://www.livescience.com/55702-olympic-athletes-body-types.html
Graphic source: http://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-016-2694-9
VIDEO
Six-Minute Walk Test (6MWT)
Graphic source: https://www.myhealthyapple.com/how-to-use-6mwt-score-apple-watch/
Graphic source: https://www.traininglab-italia.com/6-minutes-walking-test-2/
American Thoracic Society developed guidelines for the 6MWT in clinical settings. In healthy subjects, the 6-min walk distance (6MWD) ranges from 400 to 700 m, the main predictor variables being gender, age and height. (https://www.sciencedirect.com/science/article/pii/S0954611106000060)
The six minute walk distance in healthy adults has been reported to range from 400m to 700m
There are standard equations that help with calculating the 6MWT score. Here is one that uses your body mass index and age.
For men, An equation to calculate 6MWT score using body mass index (BMI) is as follows
6 MWD = 1140 m - (5.61 x BMI) - (6.94 x age)
For women,
6 MWD = 1017 m - (6.24 x BMI) - (5.83 x age)
Association Between Physical Activity and Risk of Disabling Dementia in Japan 3/2022
Association of the “Weekend Warrior” and Other Leisure-time Physical Activity Patterns With All-Cause and Cause-Specific Mortality
A Nationwide Cohort Study 7/2022
Benefits of Physical Activity CDC.gov
Celebrate National Physical Fitness & Sports Month
Counting Steps? Here's How Many You Need to Boost Health 10/2022
Exercise Alters Brain Chemistry to Protect Aging Synapses. Enhanced Nerve Transmission Seen in Older Adults Who Remained Active 1/2022
Get moving to put the brakes on early Parkinson’s. Study finds as little as 4 hours of moderate exercise a week may make a difference 1/2022
How to prepare for military basic training 2/2022
Physical Activity Guidelines for School-Aged Children and Adolescents 2021
Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age WHO.int
Physical Activity
Guidelines for Americans 2nd edition 2018
Physical Activity
Guidelines for Americans 2nd edition - Executive Summary 2018 E
Active People, Healthy Nation CDC.gov
Even light physical activity like housework might keep the brain young 4/2019
Exercise and Physical Fitness
EXERCISE CALORIE CALCULATOR
Met Chart
Rio 2016 visualized: The Olympics in charts and graphics 8/2016
Benefits of Exercise
Definitions of Health Terms: Fitness NIH.gov
Exercise more than the recommended amounts for the longest life, study says 7/2022
Lack of exercise puts one in four people at risk, WHO says BBC
Physical Activity
2008 Physical Activity Guidelines for Americans Health.gov
2008 Physical Activity Guidelines for Americans At-a-Glance Health.gov
Additional Considerations for Some Adults
100 Best Fitness Tips Menshealth.com
Active Adults Health.gov
A Daily Workout Could Add 4 Years to Life, Study Says 2005
Activity Planner
Ready to get more active this week?
Air Quality and Physical Activity
Are You Too Busy to Exercise? WebMD 2:16
Associations of mutually exclusive categories of physical activity and sedentary time with markers of cardiometabolic health in English adults: a cross-sectional analysis of the Health Survey for England 7/2016
Benefits of Physical Activity. Why should I be physically active? NIH.gov
Exercise: The miracle cure and the role of the doctor in promoting it 2/2015
For Your Brain's Sake, Keep Moving 10/2017
How Fast Do You Lose Fitness When You Don't Exercise About.com
5 Surprising Reasons You're Gaining Weight WebMD
7 Most Effective Exercises Slideshow WebMD
9 Least Effective Exercises WebMD
10 Reasons to Get Moving Today!
Top 10 Reasons to Exercise Regularly (Besides Losing Weight)
Be Active Your Way A Guide for Adults Health.gov
Benefits of Exercise
Body Mass Index CDC.gov
How Many Calories You Burn Playing 14 Different Sports Thrillist.com
How much physical activity do adults need? CDC.gov
Physical Activity Builds a Healthy and Strong America
The Benefits of Physical Activity CDC.gov
Can I lose weight if my only exercise is walking? Mayo Clinic
Can I Reverse Years of Neglecting My Health WebMD 2:07
Closest Thing to a Wonder Drug? Try Exercise
Diet and Lifestyle Changes NIH.gov
Diet,
Physical Activity and Health World Health Organization
Does Exercise Really Fight Depression? 10/2014
Do You Hate Working Out? WebMD 2:32
Division of Nutrition, Physical Activity and Obesity CDC
Exercise Cleveland Clinic
Exercise Penn State Hershey Medical Center
Exercise and Physical Fitness MedlinePlus
Exercise does help prevent depression, research shows 1/2019
Exercise Lowers Risk for These 13 Cancer Types 5/2016
Exercise, Not Diet, Has Most Impact On Weight As We Age Huffingtonpost.com 4/2015
Extra Pounds Can Sneak Up on You WebMD 2:06
Feel Down? Get Up Emotional Benefits of Exercise
Fitness Resources for College Students
Fitness Videos CDC.gov
VO2 Max Calculator
15 Things That Slow Your Metabolism
15 Ways Exercise Makes You Look and Feel Younger
Daily exercise at age 70 may help prevent heart disease later 2/2022
Get Active - Quick Guide to Healthy Living Healthfinder.gov
Get Fit: Diet vs. Exercise Womenshealthmag.com
Getting Fit for Life WebMD
Getting Started with Physical Activity for a Healthy Weight CDC.gov
Glossary of Terms CDC
Health Risks of an Inactive Lifestyle Also called: Sedentary Lifestyle, Sitting Disease MedlinePlus.gov
How Many Calories Do You Really Need? WebMD
How much physical activity do adults need? CDC.gov
How much physical activity do you need? CDC.gov
How Much Sweating Is Too Much? WebMD
How to Start Running WebMD
Joint associations of accelerometer-measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individuals 12/2020
Just 6 Months of Walking May Boost Aging Brains 12/2018
Light physical activity linked to lower risk of heart disease in older women 3/2019
Light Physical Activity Tied to Brain Volume. Potential benefits on brain aging may accrue at lower activity levels 4/2019
Mall Walking this Winter CDC.gov
Mall Walking A PROGRAM RESOURCE GUIDE CDC.gov
Olympic Form: How Sports Influence Body Shape 8/2016
Physical Activity
Physical Activity and Your Heart
Regular physical activity is 'magic bullet' for pandemics of obesity, cardiovascular disease 5/2016
Regular Exercise Seems to Boost Mental Health 8/2018
Step it Up! The Surgeon General's Call to Action to Promote Walking and Walkable Communities
Stress ruins memory, but you can outrun this effect 2/2018
Study Touts Benefits of Exercise as Primary CVD Prevention in Older Adults 2/2022
The Most Popular Exercise Fad the Year You Were Born
The Secret Benefit of Exercise That Almost No One Talks About
This Is What Happens to Your Body When You Stop Exercising 10/2016
Walking Calorie Calculator
What is Incidental Activity? Queensland Government
Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study Lancet.com 2011
More People Walk to Better Health CDC.gov
National Physical Activity Plan
8 Ways to Burn Calories and Fight Fat WebMD
National Physical Activity Plan
Not exercising worse for your health than smoking, diabetes and heart disease, study reveals 10/2018
Physical Activity CDC
Physical Activity WHO
Physical Activity and Public Health: Updated Recommendation for Adults From the American College of Sports Medicine and the American Heart Association Circulation 2007
Physical Activity and Public Health in Older Adults Recommendation From the American College of Sports Medicine and the American Heart Association Circulation 2007
Physical activity associated with lower risk of many cancers NIH.gov 5/2016
Physical Activity Facts CDC.gov
Physical Activity for Everyone: Trails for Health - Physical Activity: A Key Element
of Good Health CDC
Physical Activity Videos CDC.gov
Physical Activity Weakens Dangers of Prolonged Sitting Confirmation for the risks associated with sedentary lifestyle, and the benefits of exercise 7/2016
Physical exercise is more important for health than weight, study reports 2/2018
President's Council on Fitness, Sports & Nutrition Fitness.gov
Quick Facts About Cankles WebMD
Scientists discovered the easiest way to boost your mood
Sports Fitness MedlinePlus
The National Physical Activity Plan, which aims to increase physical activity in America.
The New Science of Exercise 9/2016
The Truth About Heart Rate and Exercise WebMD
Too Many Responsibilities to Work Out? WebMD 2:07
Want to be robust at 40-plus? Meeting minimum exercise guidelines won't cut it. 5 hours of moderate activity a week may be required to avoid midlife hypertension 4/2021
Want to Live Longer? Optimal Amount of Exercise Revealed Livescience.com 4/2015
What's The Correct 'Dose' Of Exercise? As Much As You Can Do Forbes.com 6/2015
Why Sitting Too Much Is Bad for Your Health
Why you shouldn't exercise to lose weight, explained with 60+ studies 1/2019
Yoga for Health: An Introduction NCCAM/NIH
Assessments
METs (Metabolic Equivalent Task)
Fitness and Youth
Graphic source:
https://newsinhealth.nih.gov/2019/01/how-much-activity-do-you-need
Health Issues
VIDEO
Graphic source: https://bjsm.bmj.com/content/early/2022/04/24/bjsports-2021-104634#DC1
Graphic source: How-to-Geek
Physical Activity Guidelines (2018)
Graphic source: https://academic.oup.com/edrv/article/39/2/79/4922247
Graphic source: https://www.bbc.com/news/health-45408017#
Resources
Techniques
Graphic source: https://www.goodmorningamerica.com/wellness/video/research-daily-step-count-boost-longevity-lower-risk-89802452
Graphic source: https://www.goodmorningamerica.com/wellness/video/research-daily-step-count-boost-longevity-lower-risk-89802452
Graphic source: https://www.goodmorningamerica.com/wellness/video/research-daily-step-count-boost-longevity-lower-risk-89802452
Graphic source: @BelievePHQ
Graphic source: https://www.cancer.gov/news-events/press-releases/2020/daily-step-count-mortality
I posted this on Twitter on 2/14/2019 after reading that standing all day at work would burn a whopping 54 extra calories for the day!
Graphic source: https://twitter.com/HHS_HealthReg2/status/1134141470842261504
Graphic source:
https://twitter.com/WebMD/status/1087333998848811008
Graphic source: https://healthyforgood.heart.org/move-more/infographics/is-your-workout-working-infographic
Graphic source: https://healthyforgood.heart.org/Move-more
Graphic source: http://www.livescience.com/59288-best-outdoor-activities-exercise.html
Graphic source: https://blog.hubspot.com/marketing/exercise-at-work
8 Tips to Follow for When You’re Walking for Weight Loss
Sample Workouts: Getting Fit for Life
Adding Physical Activity to Your Life
Choosing Personal Exercise Goals, Then Tackling Them Immediately is Key to Sustaining Change 9/2021
Effectiveness of wearable activity trackers to increase physical activity and improve health: a systematic review of systematic reviews and meta-analyses 8/2022
How to Build Your Own Workout Routines; Advice from a Two-time Olympian
Do you burn more calories exercising in the cold? Here's what the science says. 12/2017
How Many Times Do You Need to Get Out of Your Chair in an Otherwise Sedentary Day?
— Trial tested walking break doses to counter ill effects of prolonged sitting 1/2023
Office Olympics - Workday Workouts
4 Types of Exercise NIH.gov
5-minute Exercises at your Desk WebMD video
6 Exercises for Better Posture WebMD
6 ways to sit less every day Cbsnews.com Slide show
Slideshow: The 7-Minute Workou WebMD
7 Most Effective Exercises WebMD
8 Caffeine-Free Ways to Increase Your Energy Levels Cheatsheet.com 4/2015
9 Least Effective Exercises WebMD
Nine Tips for Flat Abs WebMD
10 Easy Ways to Make Exercise a Habit Webmd
10 Ways to Boost Your Metabolism WebMD slideshow
10 ways to get moving and shed pounds! WebMD
10 Workout Secrets: Expert Exercise Tips WebMD
15 minutes of exercise a day can extend life by three years Reuters.com
15 Pilates Moves That Get Results WebMD
How to avoid exercise injuries
How many steps a day should you take? Study finds 7,000 can go a long way. The new findings showed significant health benefits even among adults who didn't reach the 10,000-step-a-day mark. 9/2021
Just a couple minutes of vigorous activity several times a day might lower one's risk of death
Short bursts of intense movement, like climbing stairs, were linked to a significantly reduced risk of dying within seven years, a study found. 12/2022
Move More
Outdoor fitness routine
Taking it easy as you get older? Wrong. 11/2021 Harvard.edu
The 30-Minute Workout Routine WebMD Slideshow
Aim for a Healthy Weight MHLBI
Barriers to fitness: Overcoming common problems Mayo Clinic
Best Workouts to Relieve Stress Menshealth.com
Burn More Fat on the Treadmill Menshealth.com
Common Problems and Solutions for Being Physically Active Heart.org
Contribution of Occupational Physical Activity Toward Meeting Recommended Physical Activity Guidelines --- United States, 2007 MMWR 5/2011
Dancing as a Workout WebMD
Diabetes and exercise: When to monitor your blood sugar Mayo Clinic
Exercise and Weight Loss: The Science of Preserving Muscle Mass 8/2016
Exercise contagion in a global social network 4/2017
Exercise: Rev up your routine to reduce stress Mayo Clinic
Extreme Fitness: Calorie-Torching Workouts WebMD
Flat Abs Pictures Slideshow: 9 Tips for Flat Abs WebMD
How to Look Thinner Instantly WebMD
Least Effective Exercises SS WebMD
Lose Weight With Morning Exercise WebMD
Make Your Walk a Workout WebMD
MapMyRide.com
Metabolism Hacks: Tap into Your Calorie-Burning Power Mayo Clinic
Most Effective Exercises - Picture Slideshow: Squats, Lunges, and More WebMD SS
Music and Your Workout WebMD
No-Gym Workout WebMD slideshow
Number of steps per day more important than step intensity 3/2020
Physical Activity and Your Heart
Physical Activity Log Apollolipds.org
Replacing sitting time with physical activity associated with lower risk of death 3/2019
Rise and Shine Exercises to get you out of bed WebMD
Staying Active at Any Size NIH.gov
Take the plunge with aquatic exercise Mayo Clinic
The 30-minute Exercise Blitz WebMD
These Are the Best Exercises for Anxiety and Depression
This Is When You Should Work Out Each Day to Help Keep Weight Off, Study Suggests 1/2021
Tips for Getting Your Steps In CDC.gov
Turns Out There Is Something Special About 10,000 Steps a Day 10/2022
USATF.Org Map your running/walking route, with distance!
Using pedometers in a short term walking program boosts long term activity 3/2018
Walking Calories Calculator
Walking for health benefits just got easier to track. UMass Amherst researchers create simple guidelines to measure walking intensity 2/2019
Walking for health benefits just got easier to track. UMass Amherst researchers create simple guidelines to measure walking intensity UMass Press Release 2/2019
Walking for Wellness WebMD
Walking for your health NIH.gov
Want to keep your exercise resolutions? New research offers pointers Illinois.edu
Want to optimize those 10,000 (or fewer) steps? Walk faster, sit less 10/2016
Ways to Be Active Fitness.gov
Ways to burn more calories every day
We Are Nowhere Close to the Limits of Athletic Performance 8/2016
'Weekend warrior' and regularly active physical activity patterns confer similar cardiovascular and mortality benefits: a systematic meta-analysis 11/2022
What a Brief Jog Can Do for Your Brain. Just 15 minutes of movement is all it takes. 3/2021
What Works for Weight Loss WebMd 3:05
Workout Picture Slideshow: The 30-Minute Workout Routine WebMD SS
COMPONENTS OF FITNESS
Aerobic Fitness
Graphic source: https://www.healthline.com/health/exercise-fitness/average-walking-speed
Graphic source: https://www.sparkpeople.com/resource/fitness_articles.asp?id=1496
Graphic source: https://www.cancer.gov/news-events/press-releases/2020/daily-step-count-mortality
Graphic source: https://www.whyiexercise.com/VO2-Max.html
Graphic source: https://www.whyiexercise.com/VO2-Max.html
Graphic source: https://www.whyiexercise.com/VO2-Max.html
Graphic source: https://health.clevelandclinic.org/head-toe-benefits-cardio-workout-infographic/
Graphic source:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3197470/
Graphic source: https://visual.ly/community/infographic/health/health-benefits-walking
Graphic source: https://www.pocampo.com/blogs/all/114971460-3-health-benefits-that-prove-that-walking-is-awesome#
Graphic source: https://www.developgoodhabits.com/benefits-of-walking/
The 1-Mile Walking Test
VO2 Max
VO2 Max Calculator
VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis 9/2013
10,000 Steps A Day? How Many You Really Need To Boost Longevity 5/2010
Aerobic exercise could have the final say on fatty livers 7/2020
Association of Step Volume and Intensity With All-Cause Mortality in Older Women 5/2019
Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Cross-Over Trial 1/2023
Follow Surgeon General's advice on benefits of walking to boost your fitness
10 ways a daily walk can change your mind and body
100 Reasons to Walk
10,000 Steps A Day? How Many You Really Need To Boost Longevity 5/2019
Adults Eligible for Cardiovascular Disease Prevention Counseling and Participation in Aerobic Physical Activity United States, 2013 MMWR 9/2015
Aerobic Fitness WebMD
Aquatic exercise how to's Slideshow Mayoclinic.com
Aristocracy of Cardio Menshealth.com
Daily Step Counts for Measuring Physical Activity Exposure and Its Relation to Health 2019
Gait Speed and Survival in Older Adults JAMA 2011
Higher aerobic fitness levels are associated with better word production skills in healthy older adults 4/2018
Higher daily step count linked with lower all-cause mortality 3/2020 Cancer.gov
How Many Steps/day are Enough? For Adults 2011
How many steps/day are enough? for adults
How many steps/day are enough? For older adults and special populations NIH.gov 2011
How walking benefits the brain Researchers show that foot's impact helps control, increase the amount of blood sent to the brain
Mall Walking - A Program Resource Guide
Meta-analysis shows fewer than 10K steps daily can reduce older adults' mortality risk 3/2022
Promoting Airport Walking - A Guide
Prospective Associations of Daily Step Counts and Intensity With Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality 9/2022 JAMANetwork
Should you walk or run for exercise? Here's what the science says. Vox.com
Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study 9/2021
Steps per day matter in middle age, but not as many as you may think 'Moving a little more is meaningful' 9/2021.
Walking at least 7,000 steps a day reduced middle-aged people's risk of premature death from all causes by 50% to 70%, compared to that of other middle-aged people who took fewer daily steps.
Study shows a walk in the park fixes a fuzzy brain
Taking more steps daily may lead to a longer life 5/2021
The (Many) Benefits of a Cardio Workout. From less pain to a better sex life, cardio fitness does a lot for you 9/2020
This Is How Many Calories You Burn From Walking 5/2019
Tips for Power Walking WebMD
Turn Your Walk Into a Workout WebMD
Walking CDC.gov
Walking: A Step in the Right Direction
Walking at least 7,000 steps a day may lower mortality risk 9/2021
Walking towards healthier knees 6/2022
What Does Your Walk Say About You?
What Happens to Your Body When You Walk 10,000 Steps Every Single Day
What Is the Average Walking Speed of an Adult?
Core Stability
Muscular Fitness
Video source: https://twitter.com/thefitnessz0ne/status/1521448271608107008
Stretching
Fitness Calculators
Source:LiveScience
PUBLISHED ON THE WEB: December 7, 2007 Updated: 1/29/2023 R1,554
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