How Regular Activity Prevents Chronic Disease 

When it comes to preventative health, movement is one of the most powerful tools we have. Regular physical activity doesn’t just help you feel better in the moment; it plays a critical role in reducing your risk for many chronic diseases and supports long-term health. 

The Preventative Power of Movement 

Physical activity is a proven way to lower your risk for: 

• Heart Disease – Exercise strengthens the heart, lowers blood pressure, and improves cholesterol levels. 
• Type 2 Diabetes – Movement helps regulate blood sugar and improves insulin sensitivity. 
• Certain Cancers – Regular activity is linked to lower risks of colon, breast, and endometrial cancers. 
• Osteoporosis – Weight-bearing exercises strengthen bones and reduce fracture risk. 
• Cognitive Decline – Physical activity supports brain health and may reduce the risk of dementia.  

Even moderate activity, like brisk walking for 30 minutes a day, can make a significant difference.  

How Much Is Enough?  

According to the CDC, adults should aim for: 

• 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, cycling) 
• 2 days of muscle-strengthening activities (e.g., resistance training, bodyweight exercises)  

You don’t need a gym membership- gardening, dancing, or even active chores can count toward your weekly total.  

Start where you are. If you’re not currently active, begin with short walks or light stretching and build from there. If you already have a routine, try adding variety like strength training, swimming, or yoga. The key is consistency and enjoyment. Movement isn’t just about fitness, it’s about prevention, longevity, and feeling your best every day. 

Explore additional resources: 

American Heart Association: Move More Together
Centers for Disease Control and Prevention: Physical Activity Basics and Your Health 

Preventative health starts with awareness- and that means knowing your numbers. These key health metrics and routine screenings can help detect potential issues early, long before symptoms appear. By staying informed and proactive, you’re not just managing your health; you’re protecting your future. 

The Core Numbers Everyone Should Know 

Here are five essential health numbers that provide a snapshot of your current health and risk for chronic disease: 

1. Blood Pressure 
   Goal: Less than 120/80 mmHg 
   Why it matters: High blood pressure increases your risk of heart attack, stroke, and kidney disease. 

2. Cholesterol Levels 
   Goal: LDL (“bad” cholesterol) < 100 mg/dL; HDL (“good” cholesterol) > 60 mg/dL 
   Why it matters: High LDL can lead to plaque buildup in arteries, increasing the risk of heart disease.

    

3. Blood Glucose (A1C) 
   Goal: A1C below 5.7% (non-diabetic range) 
   Why it matters: Elevated glucose levels can signal prediabetes or diabetes, which can lead to nerve damage, vision loss, and more.

    

4. Body Mass Index (BMI) 
   Goal: 18.5–24.9 
   Why it matters: While not perfect, BMI is a general indicator of healthy weight and risk for obesity-related conditions.

    

5. Waist Circumference 
   Goal: Less than 35 inches for women, 40 inches for men 
   Why it matters: Abdominal fat is linked to a higher risk of heart disease and type 2 diabetes. 

Screenings That Can Save Your Life 

Depending on your age, gender, and family history, your doctor may recommend: 

• Annual Physical Exam – A full-body check-in to catch early signs of illness 
• Colorectal Cancer Screening – Starting at age 45 (earlier if you have risk factors) 
• Mammograms – Typically starting at age 40–50 for women 
• Pap Smears & HPV Testing – Every 3–5 years for women aged 21–65 
• Prostate Cancer Screening – Discuss with your doctor around age 50 
• Skin Exams – Especially if you have a history of sun exposure or moles 

If it’s been over a year since your last checkup, now’s the time to schedule one. Ask your provider to review your key health numbers and make sure you understand what they mean. Keep track of your results and encourage a friend or loved one to do the same because staying ahead of your health starts with one simple step. 

Explore additional resources: 

Centers for Disease Control and Prevention: Are You Up to Date on Your Preventative Care?  

U.S. Department of Health and Human Services: My Healthfinder Tool