Browse the evidence

Engaging in home-based physical activity (aerobic, resistance, flexibility) during quarantine mitigates negative psychological effects (stress, anxiety, depression) and maintains physical fitness.

Start moving at home. You don't need a gym. Aim for 150 minutes of moderate activity (like brisk walking or dancing) or 75 minutes of vigorous activity per week, split into 5-7 sessions. If you are a child or adolescent, aim for 60 minutes daily. Use apps or wearables to track progress. Avoid sudden heavy training if you are untrained. If you have symptoms of viral infection, stop exercise and rest.

Frequent self-weighing (weekly or daily) is associated with greater weight loss in weight loss trials and less weight gain in weight gain prevention trials compared to less frequent or no self-weighing.

If you are trying to lose weight or prevent gain, weigh yourself at least weekly, ideally daily. Do not let fear of the number stop you. The data shows that people who weigh themselves more often lose more weight or gain less. This is a behavioral tool, not a judgment. Follow the instructions given in your program, but understand that more frequent monitoring is linked to better outcomes.

Post-exercise active warm-down (jogging and stretching) accelerates the recovery of neuromuscular performance (jumping, sprinting) and reduces muscle soreness compared to passive rest.

After your game or hard training, do not just sit down. Spend 10-12 minutes doing light jogging and stretching. This simple active recovery helps your muscles recover faster and reduces soreness for the next few days compared to just resting.

Management of sarcopenic obesity requires a combined approach of resistance and aerobic exercise with moderate caloric restriction and high-quality protein intake, as caloric restriction alone can exacerbate muscle loss.

Do not just diet. Combine moderate calorie cutting with high-protein eating (1-1.2g/kg/day) and a mix of resistance and aerobic exercise. This protects your muscles while losing fat. Avoid extreme low-calorie diets which can harm your muscle mass.

Increasing moderate leisure physical activity (aerobic activity lasting 30 minutes or more at least one day a week) is associated with improved cardiovascular risk profiles, including reduced blood pressure and improved lipid levels, even in the presence of increasing obesity.

Incorporate moderate aerobic activity, such as brisk walking, for at least 30 minutes once a week. This simple step can contribute to better blood pressure and lipid levels, even if other lifestyle factors like diet are being addressed.

Technology-based weight-loss interventions are effective for short-term weight loss when they incorporate five key components: self-monitoring, counselor feedback/communication, social support, structured program, and individually tailored program.

To lose weight using technology, choose a program that includes five key elements: 1) Track your food and exercise daily (self-monitoring), 2) Get regular feedback from a counselor (feedback), 3) Connect with others for support (social support), 4) Follow a structured plan with weekly lessons (structured program), and 5) Have the plan tailored to your specific goals (tailored program). This approach is more effective than commercial programs and can lead to significant short-term weight loss, but you may need booster sessions to maintain it long-term.

Regular physical activity, specifically moderate-intensity aerobic exercise such as brisk walking for 30 minutes daily, reduces the risk of cardiovascular events in elderly adults by approximately 15-20% compared to sedentary lifestyles.

Start by walking briskly for 30 minutes every day. You do not need to run or lift weights to get significant heart benefits. This simple habit can lower your risk of heart problems by up to 20% compared to sitting still. If you have existing conditions, consult your doctor to ensure this intensity is safe for you, but do not let fear of injury stop you from moving.

A web-based digital therapeutic program (Prevent) based on the Diabetes Prevention Program (DPP) curriculum significantly reduces body weight and A1c levels in adults with prediabetes, with effects sustained for at least 2 years.

If you have prediabetes, a structured online program that combines weekly educational lessons, daily weight tracking, and access to a health coach and peer support group can help you lose about 4-5% of your body weight and lower your A1c. This approach works by making lifestyle changes manageable and sustainable over two years, even after the initial intensive phase ends. You need internet access and the ability to perform light physical activity.

Lifestyle interventions (smoking cessation, diet modification, and regular exercise) are the primary and prioritized strategy for preventing cardiovascular disease in HIV-infected patients, with ART modification considered only if lifestyle changes fail to control risk factors.

For HIV patients, managing metabolic health starts with lifestyle, not drugs. Prioritize quitting smoking, which cuts heart disease risk by half. Adopt a diet low in fat and cholesterol but high in fiber and vegetables, and aim for 30 minutes of brisk walking five to seven days a week. Only if these steps fail to lower cholesterol to target levels should doctors consider changing your HIV medication or adding lipid-lowering drugs.

Use of a fully automated conversational AI health coach for weight loss produces weight loss and dietary improvements comparable to in-person lifestyle interventions, without requiring live human assistance.

If you are overweight or obese and struggle with access to dietitians or coaches, a fully automated AI health coach app can help you lose weight and eat healthier. The app works by having you log your meals, weight, and activity, and then receiving personalized, empathetic text-based feedback and coaching. You don't need to talk to a human; the AI guides you through goal-setting and behavior change strategies similar to in-person programs. Consistency is key: the more you engage with the app and log your meals, the more weight you are likely to lose.

Maintaining physical activity during home confinement or social isolation prevents rapid loss of muscle mass, cardiovascular fitness, and metabolic health, thereby reducing mortality risk and susceptibility to severe infection outcomes.

Do not let gym closures stop your exercise. Perform high-volume, low-to-medium intensity resistance exercises at home, aim for at least 5,000 steps daily, and use wearable tech to track progress. If you have chronic conditions, seek telemedicine supervision. Avoid exercising immediately before bed to protect sleep. Remember that even small amounts of activity are significantly better than none.

Supervised moderate-to-high intensity aerobic training (60-100% VO2peak) performed three times weekly during neoadjuvant chemotherapy for breast cancer is safe and significantly improves cardiopulmonary function (VO2peak) compared to chemotherapy alone.

If you are undergoing breast cancer chemotherapy, supervised aerobic exercise (cycling) 3 times a week at moderate-to-high intensity is safe and can significantly improve your heart and lung capacity, which typically declines during treatment. Start with supervision to ensure safety and proper intensity progression.

Digital interventions (mobile apps, web-based platforms, and wearable sensors) effectively promote healthy lifestyle behaviors, including increased physical activity, improved dietary habits, and smoking cessation, primarily through mechanisms of self-monitoring, goal setting, and personalized feedback.

To use digital interventions effectively for lifestyle change, choose a platform that offers self-monitoring (like tracking steps or food) and provides personalized feedback. Ensure the tool is easy to use and fits your daily routine. Consistency is key; use features like reminders and goal-setting to maintain engagement over time.

Resistance and balance training improves muscle strength, mobility, gait speed, and balance in diabetic patients with mild neuropathy.

If you have mild nerve damage from diabetes, try balance and strength exercises. These can help you walk better, move faster, and stay steady. Talk to a physical therapist to find a safe program for your level of nerve damage.

Limiting sedentary behavior and replacing it with physical activity of any intensity, including light intensity, provides health benefits for adults living with disability.

Try to reduce the total time you spend with low energy expenditure, whether sitting or lying down. Replace this time with any amount of physical activity, even light movements. This substitution provides health benefits. Aim to do more than the recommended levels of moderate-to-vigorous physical activity to help reduce the detrimental effects of high sedentary time.

Physical activity recommendations for the general population (60 minutes/day for youth, 150-300 min/week moderate or 75-150 min/week vigorous for adults) apply to people living with disability, with the caveat that activity should be appropriate to their specific condition and ability.

Aim for 60 minutes of moderate to vigorous aerobic activity every day. Include vigorous activities and exercises that strengthen muscles and bones at least 3 days a week. If you are not meeting these recommendations, doing some physical activity will still bring health benefits. Start small and gradually increase.

Adults living with disability should undertake regular physical activity, including 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity aerobic activity per week, plus muscle-strengthening activities on 2 or more days a week.

Aim for 150-300 minutes of moderate aerobic activity (like brisk walking) or 75-150 minutes of vigorous activity (like running) each week. You can mix these. Also, do muscle-strengthening exercises for all major muscle groups at least 2 days a week. If you are not meeting these recommendations, doing some physical activity will still bring health benefits. Start small and gradually increase.

Chatbot interventions significantly increase total physical activity, daily steps, and moderate-to-vigorous physical activity (MVPA) compared to control conditions.

Use a chatbot app or platform that sends daily prompts or allows you to log your activity and diet. Look for tools that use goal-setting and feedback features. Consistency is key, even if the interaction is brief. This is a low-cost, accessible way to boost your daily movement and healthy eating habits.

Chatbot interventions significantly increase fruit and vegetable consumption, with text-based and AI/NLP-enabled chatbots being more effective than voice-based or non-AI chatbots.

Choose a chatbot that uses text or AI features for dietary tracking. Use it when you are shopping or preparing food to log your intake. This method is more effective for improving fruit and vegetable consumption than voice-only options.

Structured behavioral interventions (diet, exercise, lifestyle counseling) are effective for modest weight loss and diabetes prevention in overweight/obese adults, whereas routine pharmacologic interventions (orlistat, metformin) are not recommended due to adverse event profiles outweighing benefits.

Focus on sustainable lifestyle changes (diet, exercise, counseling) rather than seeking quick fixes like weight-loss drugs. Behavioral interventions provide modest but clinically meaningful weight loss (approx. 3 kg) and diabetes prevention with fewer side effects than medications. Consult your primary care provider for a structured program.

Regular physical activity, including resistance, aerobic, and balance exercises, reduces the risk of chronic diseases, cognitive decline, and functional impairment in older adults.

Engage in regular physical activity tailored to your abilities. Include resistance training to build muscle, aerobic exercise for heart health, and balance activities to prevent falls. Even moderate activity like walking can significantly reduce the risk of dementia and chronic diseases, improving your quality of life.

Intermittent Energy Restriction (IER) produces weight loss and body fat reduction equivalent to Continuous Energy Restriction (CER) when total energy intake is matched, with some regimens showing superior fat loss due to better adherence.

If you struggle with daily dieting, try restricting calories significantly on 2 days a week and eating normally (but healthily) the other 5. You don't need to overeat on the free days; studies show people often naturally eat less on those days too. This approach yields the same weight loss as daily dieting but may be easier to stick to.

Home-based resistance exercise is an effective and feasible intervention to maintain or improve muscle mass, strength, and functionality in older adults during periods of social isolation.

Prescribe home-based resistance exercises for all older adults during isolation. Focus on maintaining muscle mass and strength. If equipment is limited, focus on bodyweight movements and light activity. Clinicians should prescribe this 'as medicine'.

Personalized nutrition (PN) approaches using individual-specific information can drive measurable health benefits and behavior change more effectively than conventional population-based dietary guidelines.

To get the best dietary results, look for programs that use your specific data (like blood work, genetics, or lifestyle) rather than just following general guidelines. This personalized approach is more likely to lead to lasting health improvements.