Latest Evidence for Preventing and Managing Chronic Diseases
150–300 mins/week moderate or 75–150 mins/week vigorous.
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.
At least 2 sessions/week involving major muscle groups.
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
Examples: Yoga, tai chi, Pilates.
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)
Target 7–9 hours per night for adults.
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 is the #1 preventable cause of death.
Behavioral interventions + NRT double cessation success
Alcohol reduction is linked to reduced cancer and liver disease risk
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.