Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
We all know exercise is good for our health, but the question many people ask is: how much is enough to make a real difference? Recent large-scale studies provide powerful answers, showing that the intensity and consistency of your workouts directly affect how long and how well you live.
A 30-year study published in Circulation tracked more than 116,000 U.S. adults and found that those who met the recommended guidelines for exercise had a significantly lower risk of death from all causes, including heart disease and cancer (Lee et al., 2022).
The research confirms that meeting the 2018 Physical Activity Guidelines for Americans—that’s 150–300 minutes per week of moderate activity (like brisk walking, light cycling, or gardening) or 75–150 minutes of vigorous activity (like running, swimming, or fast cycling)—leads to major health benefits.
But here’s the exciting part: people who did two to four times the recommended minimum saw even greater protection.
– Moderate activity (300–599 minutes per week):
26% to 31% lower risk of death from all causes.
28% to 38% lower risk of cardiovascular death.
– Vigorous activity (150–299 minutes per week):
21% to 23% lower risk of death from all causes.
27% to 33% lower risk of cardiovascular death.
(Berg, 2024)
These findings mean you don’t have to be an athlete to reap the rewards—every extra step adds up.
Exercise isn’t just about fitness. Regular physical activity:
– Protects your heart and lungs.
– Reduces the risk of diabetes, arthritis, and certain cancers.
– Supports healthy weight and blood sugar control, lowering the risk of prediabetes progression (Solan, 2025).
– Improves balance, reaction time, and muscle power, reducing fall and injury risk as we age.
At the Muscle and Joint Clinic, we see firsthand how patients who build consistent activity into their lives not only reduce pain but also gain energy, strength, and resilience.
– Start small and build up – Even 10–15 minutes a day of brisk walking makes a difference.
– Mix it up – Combine moderate activities (like walking or yoga) with occasional vigorous bursts (like swimming or cycling).
– Aim for 150–300 minutes per week – That’s just 30 minutes a day, five days a week.
– Add strength and balance work – Exercises like squats, resistance bands, or simple bodyweight moves help preserve muscle and mobility.
– Listen to your body – Gradually increase intensity and take rest days as needed.
You don’t need marathons or triathlons to live longer. The latest evidence shows that consistent moderate or vigorous activity—done weekly—can reduce your risk of death by up to 40%.
The key is finding activities you enjoy and making them part of your lifestyle. Whether it’s walking with friends, biking, gardening, or fitness classes, movement is medicine for your body, mind, and future health.
Want to learn how to safely integrate exercise into your life, especially if you’re dealing with joint pain, back issues, or recovery from injury? The Muscle and Joint Clinic team can help you design a plan that’s effective, safe, and tailored to your needs. Book a consultation today and take the next step toward a stronger, healthier you.
Disclaimer
This article is for informational purposes only and does not replace personalized medical advice. Always consult a healthcare professional before starting or changing your exercise routine, especially if you have chronic conditions or concerns.
Berg, S. (2024, January 23). Massive study uncovers how much exercise is needed to live longer. American Medical Association. https://www.ama-assn.org
Lee, D. H., Rezende, L. F. M., Joh, H. K., Keum, N., Ferrari, G., Rey-Lopez, J. P., Rimm, E. B., Tabung, F. K., & Giovannucci, E. L. (2022). Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality: A prospective cohort of US adults. Circulation, 146(7), 523–534. https://doi.org/10.1161/CIRCULATIONAHA.121.058162
Solan, M. (2025, October 1). Exercising 150 minutes per week could help reverse prediabetes. Harvard Health Publishing. https://www.health.harvard.edu
