Some health benefits occur immediately after an episode of physical activity. Other benefits begin with as little as 60 minutes a week. Research shows that a total amount of at least 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking, consistently reduces the risk of many chronic diseases and other adverse health outcomes.

Some benefits of physical activity can be achieved immediately, such as reduced feelings of anxiety, reduced blood pressure, and improvements in sleep, some aspects of cognitive function, and insulin sensitivity. Other benefits, such as increased cardiorespiratory fitness, increased muscular strength, decreases in depressive symptoms, and sustained reduction in blood pressure, require a few weeks or months of participation in physical activity. Physical activity can also slow or delay the progression of chronic diseases, such as hypertension and type 2 diabetes. Benefits persist with continued physical activity. 

The health benefits of physical activity are seen in children and adolescents, young and middle-aged adults, older adults, women and men, people of different races and ethnicities, and people with chronic conditions or disabilities. The health benefits of physical activity are generally independent of body weight. Adults of all sizes and shapes gain health and fitness benefits by being habitually physically active. The benefits of physical activity also outweigh the risk of injury and heart attacks, two concerns that may prevent people from becoming physically active.

The benefits of physical activity on cardiorespiratory health are some of the most extensively documented of all the health benefits. Cardiorespiratory health involves the health of the heart, lungs, and blood vessels. 

Heart disease and stroke are two of the leading causes of death in the United States. Risk factors that increase the likelihood of cardiovascular diseases include smoking, hypertension, type 2 diabetes, and high levels of certain blood lipids (such as low-density lipoprotein [LDL] cholesterol). Low cardiorespiratory fitness also is a risk factor for heart disease. 

Physical activity strongly reduces both the risk of dying from cardiovascular disease and the risk of developing cardiovascular disease, including heart attack, stroke, and heart failure. Regularly active adults have lower rates of heart disease and stroke and have lower blood pressure, better blood lipid profiles, and better physical fitness. Significant reductions in risk of cardiovascular disease occur at activity levels equivalent to 150 minutes a week of moderate-intensity physical activity. As with all-cause mortality, benefits begin with less than 150 minutes a week, and strong evidence shows that greater amounts of physical activity result in even further reductions in risk of cardiovascular disease.

Preserving bone, joint, and muscle health is essential with increasing age. Studies show that the frequent decline in bone density that happens during aging can be slowed with regular physical activity. These effects are seen in people who participate in aerobic, muscle-strengthening, and bone-strengthening physical activity programs of moderate or vigorous intensity. The range of total physical activity for these benefits varies widely. Important changes seem to begin at 90 minutes a week. 

Building strong, healthy bones is also important for children and adolescents. Along with having a healthy diet that includes adequate calcium and vitamin D, physical activity is critical for bone development in youth. Children and adolescents ages 3 through 17 years who are physically active (such as by running, jumping, and doing other bone-strengthening activities) have higher bone mass, improved bone structure, and greater bone strength. 

Regular physical activity also helps people with osteoarthritis or other rheumatic conditions affecting the joints. Participation in 150 minutes a week of moderate-intensity aerobic physical activity plus muscle-strengthening activity improves pain management, function, and quality of life. Up to 10,000 steps per day does not appear to worsen the progression of osteoarthritis.

How does your activity affect your brain health?

Compared to inactive people, people who do greater amounts of moderate- or vigorous-intensity physical activity may experience improvements in cognition, including performance on academic achievement tests, and performance on neuropsychological tests, such as those involving mental processing speed, memory, and executive function. Physical activity also lowers the risk of developing cognitive impairment, such as dementia, including Alzheimer’s disease. These improvements from physical activity are present for people who have normal as well as impaired cognitive health, including conditions such as attention deficit hyperactivity disorder (ADHD), schizophrenia, multiple sclerosis, Parkinson’s disease, and stroke.

Healthy older adults, even in the absence of dementia, often show evidence of cognitive decline, especially on measures of processing speed, memory, and executive function. Physical activity may be an effective approach for improving cognitive function in older adults.

Congratulations! We're officially 1 week into our 2023 100 Miles in 100 Days Wellness Challenge.

We all know that physical activity, including walking is good for your overall health, but here are 5 facts that may surprise you:

1. Walking counteracts the effects of genes that promote weight. A Harvard study reviewed 32 obesity-promoting genes in more than 12,000 people and found that the effects of those genes were cut in half in those who walked briskly for an hour a day.
2. Walking helps tame that sweet tooth. Studies have found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations as well as reducing cravings of sugary snack.
3. Walking reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity decreases the risk of breast cancer, but an American Cancer Society study that zeroed in on walking and found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. Walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.
4. Walking lessens joint pain. Walking reduces arthritis-related pain. Walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints by lubricating them and strengthening the muscles that support them. This is especially true for your knees and hips, which are susceptible to osteoarthritis.
5. Walking boosts your immune system and can help protect you during cold and flu season. Those that walk at least 20 minutes a day, at least 5 days a week, had more than 40% fewer sick days and milder symptoms when they did get sick.

Welcome to the 100 Miles 100 Days Challenge! We can’t believe it’s March 1st and for the first time in forever, the predicted snow missed us! This is a sign that it’s time to get active again!!!

Remember the goal is to walk every day; sometimes illness or traveling prevents that, but you must walk at least 5 days per week, for a total of at least 7 miles to receive credit for that week.