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
For women,
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 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 MHLBIBarriers 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
LiveScience
PUBLISHED ON THE WEB: December 7, 2007
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Getting on Track:Physical Activity and Healthy Eating for Men 
