No Gym, No Problem: Making Fitness Work for You

MedEvidence Articles

This podcast episode examines the challenges of sticking to fitness resolutions and how to make exercise more accessible and sustainable. We discuss the health benefits of physical activity, the impact of stress on the body, and why reducing barriers like time, cost, and convenience can improve consistency. Learn practical tips for incorporating fitness into your routine, including effective home-based exercises and strategies to stay motivated throughout the year.
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References:
Mastorakos, G., Pavlatou, M., Diamanti-Kandarakis, E., & Chrousos, G. P. (2005). Exercise and the stress system. Hormones (Athens), 4(2), 73-89. https://europepmc.org/article/med/16613809

Raghuveer, G., et al. (2020). Cardiorespiratory fitness in youth: an important marker of health: a scientific statement from the American Heart Association. Circulation, 142(7), e101-e118. https://pmc.ncbi.nlm.nih.gov/articles/PMC7524041/

Mangine, G. T., et. al. (2017). Exercise-induced hormone elevations are related to muscle growth. The Journal of Strength & Conditioning Research, 31(1), 45-53. https://journals.lww.com/nsca-jscr/fulltext/2017/01000/Exercise_Induced_Hormone_Elevations_Are_Related_to.6.aspx

Kivimäki, M., & Steptoe, A. (2018). Effects of stress on the development and progression of cardiovascular disease. Nature Reviews Cardiology, 15(4), 215-229.https://www.nature.com/articles/nrcardio.2017.189

Pescatello, L. S., Franklin, B. A., Fagard, R., Farquhar, W. B., Kelley, G. A., & Ray, C. A. (2004). Exercise and hypertension. Medicine & science in sports & exercise, 36(3), 533-553. https://europepmc.org/article/med/15076798

Kokkinos, P., Faselis, C., Samuel, I. B. H., Lavie, C. J., Zhang, J., Vargas, J. D., ... & Myers, J. (2023). Changes in cardiorespiratory fitness and survival in patients with or without cardiovascular disease. Journal of the American college of cardiology, 81(12), 1137-1147. https://www.jacc.org/doi/10.1016/j.jacc.2023.01.027

Koren, MJ., Geddings, K. (27 March, 2023). Research of exercise. [Audio Recording]. In MedEvidence! Truth Behind the Data. MedEvidence. https://medevidence.com/research-of-exercise

Further Reading

Argent, R., Daly, A., & Caulfield, B. (2018). Patient involvement with home-based exercise programs: can connected health interventions influence adherence?. JMIR mHealth and uHealth, 6(3), e8518. https://pmc.ncbi.nlm.nih.gov/articles/PMC5856927/