Exercises and Lifestyle Changes

Latest Evidence for Preventing and Managing Chronic Diseases

Aerobic (Cardio) Exercise

150–300 mins/week moderate or 75–150 mins/week vigorous.

Benefits:

  • Lowers blood pressure by 5–7 mmHg

  • Improves insulin sensitivity and lipid profile

  • Reduces anxiety and depression symptoms

  • Slows cognitive decline

Research Highlight: Lancet 2024: Aerobic exercise reduced cardiovascular mortality by 30% in high-risk adults.

Resistance (Strength) Training

At least 2 sessions/week involving major muscle groups.

Benefits:

  • Increases lean body mass and metabolic rate

  • Improves bone density and reduces fall risk

  • Lowers HbA1c in diabetics by up to 0.6%

  • Enhances self-confidence and mood

Flexibility, Balance & Mind-Body Exercises

Examples: Yoga, tai chi, Pilates.

Benefits:

  • Improves posture, balance, and joint range of motion

  • Reduces chronic pain (especially back and neck)

  • Lowers cortisol and improves stress resilience

  • Reduces fall risk in seniors by 40% (JAMA Geriatrics 2023)

Sleep Optimization

Target 7–9 hours per night for adults.

Benefits:

  • CBT-I is first-line for chronic insomnia

  • Poor sleep is associated with 1.4x higher risk of obesity

  • Poor sleep doubles the risk of depression

Smoking & Alcohol Cessation

Smoking is the #1 preventable cause of death.

Benefits:

  • Behavioral interventions + NRT double cessation success

  • Alcohol reduction is linked to reduced cancer and liver disease risk

Final Thoughts

The most effective approach to preventing and managing disease today is not found in a single pill, but in a consistent lifestyle of movement, mindfulness, nutrition, and rest. The medical community increasingly agrees: exercise is medicine, and lifestyle is therapy.