The Healthspan Map · Fitness (Ch7-8)

Consistency (the weekly dose)

What this is linked to

Where Consistency (the weekly dose) is linked — 6 sources.In the order the Map holds them: strongest evidence first. That is a statement about the evidence, not about what matters most.
Nutrient or lever	Direction	Strength	Evidence type	What was found	Source
Consistency (the weekly dose)	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)
Consistency (the weekly dose)	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)
Consistency (the weekly dose)	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)
Consistency (the weekly dose)	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)
Consistency (the weekly dose)	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)
Consistency (the weekly dose)	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)