Leading a More Active Lifestyle

Introduction

Increasing number of Americans participating in sports, fitness, and recreation.
Benefits include improving fitness, building muscle, and reducing sedentary behavior.

First Workout:
- Increased alertness and energy.
- Boost in blood flow and oxygen to the brain.
- Expect DOMS (Delayed Onset Muscle Soreness) lasting about 72 hours.

Weeks to Months:
- Mitochondrial Biogenesis:
  - Increased production of mitochondria in cells.
  - Up to 50% increase in mitochondria after 6-8 weeks.
  - Improved endurance and ease of exercise.
- Six Months:
  - Noticeable muscle definition with strength training.
  - Lower dropout rate from exercise programs after six months.
- Nine Months:
  - ~25% increase in VO2 max for those focused on cardio.
  - Improved running speed and distance.
- One Year:
  - Increased bone density, reducing osteoporosis risk.
  - Combined resistance and aerobic training can reverse osteoporosis effects.

Financial:
- Exercise can lead to savings in medical costs (~$2,500 annually for heart-related issues).
Health Benefits:
- Reduced risk of arthritis, type 2 diabetes, dementia, and certain cancers (breast and colon).
- Increased longevity and life fulfillment.
- Reduced anxiety and depression through lower stress hormones (cortisol and adrenaline).

US Department of Health and Human Services Guidelines:
- 2.5 hours per week of moderate-intensity exercise or 1 hour and 15 minutes of combined moderate/high-intensity exercise.
- Include two days per week of muscle-strengthening activities.
Importance of pacing to avoid injury.
Gradually increase energy exertion as fitness improves.