• Regular physical activity reduces the risk of many adverse health outcomes
including premature death; overweight and obesity; high blood pressure;
unhealthy blood lipid patterns; dementia; heart disease, stroke and other
cardiovascular diseases; metabolic syndrome; osteoporosis; breast, colon and
other cancers; anxiety and depression; and type 2 diabetes.
• Regular physical activity provides beneficial health outcomes, including
helping control weight and improving muscle strength, balance, fitness,
athletic ability, and personal appearance.
• Any physical activity is better than none.
• Most health benefits occur with at least 150 minutes a week of moderateintensity
physical activity, or 75 minutes a week of vigorous-intensity
physical activity, and these totals can be accumulated on any schedule.
• Depending on personal health and fitness goals, you can meet the
Physical Activity Guidelines in all sorts of ways and with many types of
• Both aerobic (e.g., brisk walking, running, swimming, cross-country skiing,
bicycling) and muscle-strengthening physical activities are recommended,
and together they are more beneficial than either alone.
• For most health outcomes, additional benefits occur as the amount of
physical activity increases through higher intensity, greater frequency,
and/or longer duration.
• If you are over the age of 30, or have any health condition, or are taking
medication, make sure that you have a checkup and clearance from your
medical care provider prior to undertaking a new physical activity regimen.
• To avoid injuries and other problems, it is important to warm up, increase
the amount of physical activity slowly, and cool down.
This blog presents opinions and ideas and is intended to provide helpful general information. I am not engaged in rendering advice or services to the individual reader. The ideas, procedures and suggestions in that are presented are not in any way a substitute for the advice and care of the reader’s own physician or other medical professional based on the reader’s own individual conditions, symptoms or concerns. If the reader needs personal medical, health, dietary, exercise or other assistance or advice the reader should consult a physician and/or other qualified health professionals. The author specifically disclaims all responsibility for any injury, damage or loss that the reader may incur as a direct or indirect consequence of following any directions or suggestions given in this blog or participating in any programs described in this blog or in the book, The Building Blocks of Health––How to Optimize Your Health with a Lifestyle Checklist (available in print or downloaded at Amazon, Apple, Barnes and Noble and elsewhere). Copyright 2021 by J. Joseph Speidel.