The Healthspan Map · Fitness (Ch7-8)
Consistency (the weekly dose)
Compiled by Aamir Malik, PhD, Professor of Neuroengineering at Brno University of Technology, from published studies. He is a researcher, not a physician. Last updated 21 August 2026.
What this is linked to
| Condition or system | Direction | Strength | Evidence type | What was found | Source |
|---|---|---|---|---|---|
| Cardiovascular | Do this | Moderate | Established clinical | 150-300 min/week moderate aerobic activity plus muscle-strengthening 2x/week lowers cardiovascular mortality and incident hypertension. | WHO Guidelines on Physical Activity 2020 (opens in a new tab) |
| Cardiovascular | Do this | Moderate | RCT / meta-analysis | Muscle-strengthening activity was associated with 10-17% lower cardiovascular disease risk, additive to aerobic activity. | Momma et al., British Journal of Sports Medicine 2022 (meta-analysis) (opens in a new tab) |
| Endocrine & Metabolic | Do this | Moderate | RCT / meta-analysis | Strengthening activity improves insulin sensitivity and lowers diabetes/metabolic risk. | Momma et al., BJSM 2022 (opens in a new tab) |
| General / Whole-body Energy | Do this | Moderate | RCT / meta-analysis | Muscle-strengthening was associated with 10-17% lower all-cause mortality; combined with aerobic activity, benefit is greatest. | Momma et al., BJSM 2022 (meta-analysis) (opens in a new tab) |
| General / Whole-body Energy | Do this | Moderate | Cohort / observational | Meeting both aerobic and muscle-strengthening guidelines was associated with the lowest all-cause mortality. | US national cohort, n=416,420 (dose-response) (opens in a new tab) |
| Musculoskeletal | Do this | Emerging | Established clinical | Regular strength training builds muscle and bone, attenuates sarcopenia and lowers fall risk. | Muscle-strengthening / sarcopenia literature (WHO) (opens in a new tab) |
The Healthspan Map is part of Fix the Floor, a book by Aamir Malik. About the book