Adults need two days of muscle strengthening activity weekly—yet most of us aren't doing that

Health officials recommend at least 150 minutes of aerobic exercise per week

This official guideline from the CDC defines the baseline recommendation for healthy adult activity. These recommendations also emphasize that any movement is better than no movement, and that even short bursts of activity spread throughout the week benefit the mind and body.

Healthy adults should perform 'progressive resistance training'

That's the recommendation in March 2026 from the American College of Sports Medicine. They reviewed existing studies on the topic and concluded that resistance training with progressively more weight and repetitions improves muscle strength, size, power, endurance, gait speed, balance, and more.

The exercise sweet spot is shorter than you'd think—and longer workouts aren't generally better

A meta-analysis concluded that resistance training for about 60 minutes per week provided the best health benefit—decreasing the likelihood of death for individuals within a specific timeframe around 27%.

Astronauts exercise on the International Space Station

Astronauts maintain bone, muscle, and cardiovascular health with physical activity. It's crucial astronauts make time to exercise for approximately two hours per day. This resource offers a behind-the-scenes look at how high-intensity workouts help prevent muscle atrophy, bone density loss, and aerobic decline during months-long space missions.

Adults may lose roughly 3% of their muscle mass each decade after 30

That muscle loss, formally referred to as sarcopenia [saar-ko-pee-nee-uh], averages 3% to 5%, depending on physical activity. These losses can progress with age, but resistance training helps combat some of this natural degradation.

Strength training doesn't require fancy equipment—cans, water bottles, and shopping bags work well

The goal with strength training is to stimulate your muscles by straining them a bit, so using any everyday items at home that you can barely lift easily will help you meet that goal. Over time, users can increase the weight they're lifting and their repetitions to provide a greater workout.

Moving your body every day is key to longevity

In an era of biohacking, where millionaires subject themselves to draconian routines and tests to de-age themselves, one study suggests a super simple key predictor of mortality: more than any other trait, how much subjects moved determined how long they'd live. Movement mattered even more than age in predicting overall life longevity. Researchers suggest this means we should all simply get outside a bit more. Read more about the study here.

Estimates suggest inactivity contributes to 6% of deaths worldwide

The World Health Organization identifies physical inactivity as the fourth leading modifiable risk factor for global mortality, just behind hypertension, tobacco use, and high blood glucose. Latest estimates are that inactivity contributes to 6% of deaths and significantly increases the burden of chronic diseases like heart disease, diabetes, and cancer.

Doctors are prescribing social activities—and seeing good results

Physicians, especially in the UK, are asking patients what they enjoy and then prescribing a consistent regimen of doing that type of activity to improve fitness and overall health, including community exercise classes, volunteering, and spending time in nature. This approach may provide better incentives to stick with an activity.

Microtears in muscles from exercise cause fibers to grow back larger

Placing muscle under increased load or stress causes damage that requires rest to repair, leading to stronger, more enduring muscle over time. Muscles adapt to such increasing demands by improving their efficiency with approaches that include increasing the number of mitochondria housed in hundreds of thousands of muscle cells.

Most adults don't need a daily vitamin, and it won't extend your life

A 20-year study by the National Cancer Institute involving almost 400,000 people found that daily multivitamins did not help people live longer. In some cases, these vitamins also increased the risk of death. Although some subpopulations—such as those with documented vitamin deficiencies and pregnant individuals—should take vitamins, daily multivitamins should not be taken uniformly by adults. Instead, patients should discuss vitamins with their clinicians and consider baseline vitamin testing before starting vitamin regimens.

Strengthening your butt muscles can help protect against running injuries

More than 28 million people may go running in the US every week, yet people often get hurt—especially with knee injuries—and this podcast explores the science on what happens to our bodies when we run and the effects on our muscles and joints. It also discusses safety tips, including the need to only add more distance to your runs in tiny increments, and that strengthening glute muscles via single-leg glute bridges may be particularly protective against injuries.

World records are often broken later in the day—and scientists wonder if muscle clocks explain the difference

For reasons that are still not entirely clear, on average, people tend to lift more weight and achieve other exercise feats later in the day. Theories to explain this discrepancy include muscle clocks are at peak performance in the afternoon and that there's morning-to-afternoon variation in core body temperature, hormones, and neural activity.

1 in 5 American adults report daily loneliness

Twenty percent of US adults said they felt lonely "a lot of the day yesterday" in Gallup polling conducted in 2024. The survey was conducted with more than 6,000 adults who took part in a web survey.

Only half of American workers have retirement accounts at their current jobs

Most American retirement accounts are not nearly funded enough to support people living longer, healthier lives. Get the details on five individuals at different stages of life and hear how they’ve saved—or not—while expert Theresa Ghilarducci explains the current weaknesses of the retirement regime in America.

Ending daylight saving time may prevent as many as 300,000 strokes annually

Changing clocks twice a year disrupts circadian rhythms, which last an average of 24 hours and 12 minutes. Studies have shown that permanent daylight saving time provides fewer health benefits than standard time.

Forty to 110 minutes of deep sleep is recommended per night

Adults typically spend 10% to 20% of the night in deep sleep, also known as slow-wave sleep, with the rest of the night spent either in light sleep or REM states.

How much water do humans really need to drink every day, and how food helps meet the quota

Because water is lost through breathing, sweating, urination, and bowel movements, consuming 2.0 to 3.7 liters (about 4.2 to 7.8 pint glasses) of water daily is recommended, depending on various factors, such as health conditions and exercise habits. Fruits and vegetables that are almost entirely water by weight, such as strawberries, cucumbers, and broccoli, can help increase water intake.

Use the MyPlate widget to create your own meal plan

Enter your gender, age, weight, height, and activity level into the USDA's MyPlate widget for a personalized meal plan designed to be easy to understand. After viewing about how many calories are recommended to maintain your current weight, users...

Studies suggest when you sleep is as important as how much you get, and syncing with your circadian rhythms may lead to less fatigue and improved long-term health outcomes

'Men's groups' may fail if members aren't truly invested in growth

Individuals who are truly dedicated to the mission of personal growth and want to build connections and community are essential for this type of group's success. The groups require an ongoing commitment, and members must be open to feedback, which can be a challenge. The hope in these groups is to build a bond that extends beyond a weekly or biweekly meeting. One such group is The Alliance, which has hundreds of members divided into local chapters.

Muscular system explained

Skeletal, cardiac, and smooth muscles form the system that powers movement, survival, and daily life. Skeletal muscles are voluntary, enabling conscious actions like lifting or walking, while cardiac and smooth muscles are involuntary, controlled by the autonomic nervous system. From every heartbeat to each breath, these three muscle types work in harmony to keep you moving, thriving, and alive.

Arthritis affects almost 60 million Americans

Arthritis refers to a range of conditions resulting in joint pain that currently affects nearly 60 million people in the United States alone. This resource from the Centers for Disease Control and Prevention explores the basics of arthritis and provides resources for understanding its near-universal impact on our population.

Most Westerners don't need more protein, despite the protein boom

You can find the macronutrient in snack bars and pretzels, shakes, and more, even though most normal diets in the West are already protein-heavy with meat and milk. A mix of increased exercise culture and influencer sway has led to a market hungry for it.

More extreme heat days are putting human health at risk in both the short and long term

America is generally experiencing more frequent extreme heat days, over a longer period, in certain parts of the country. The heat-related death toll is rising, and beyond those direct deaths, extreme heat can also have troubling ripple effects including elevated violence and decreased productivity.

What employers can do about parental stress

The US Surgeon General recently released a formal warning deeming parental stress a public health issue. The advisory also included recommendations for how employers can mitigate the issue. Employers can help their employees access child care, for instance, or provide flexible working hours. To find out more about what the Surgeon General prescribes, read more here.

Bone marrow (soft tissue found inside certain bones) generates roughly 500 billion new blood cells each day

Doctors differentiate between a phobia and fear by asking patients whether their fear interferes with their day-to-day activities.

About 2,000 US babies are born annually without some portion of their limbs, potentially leading to a lifetime of pricey prosthetics.

44% of Americans say they pray at least once a day—discover how your state's religiosity stacks up against the rest of the country.

To reduce wrinkles in clothing, research recommends gentle wash cycles with more water and tumble drying with smaller loads and longer times.

Use this tool to calculate the dollar value of your parental mental load, from meal planning to coordinating after-school care, then see resources that help generate solutions.

The American Society of Civil Engineers' infrastructure report card gave the US a C in 2025, its highest grade since the project launched in 1998.

Read a deep dive on the 'all-purpose healing' peptide BPC-157.

At the beginning of the 20th century, a group of young men ate standard American food—replete with food additives like borax and formaldehyde—as part of government research to better understand food safety.

US consumers collectively owe more than $1T to credit card companies—almost as much as they owe in auto loans.

Between 10 million and 50 million people in the US develop rashes from poison ivy, poison sumac, and poison oak each year.

Children are now three times more likely to say they want to be a YouTuber when they grow up than an astronaut, with some even attending 'YouTube camps' that teach kids how to create content for the platform.

Cultural norms about how to handle the bodies of loved ones in communities in West Africa have hampered Ebola responses.

NBA superstar Victor Wembanyama spent the 2025 summer training with monks in central China to enhance his body and mind.

Fireworks-related ER visits are on the rise—in 2024, they increased by 52% as compared to the prior year.

Alzheimer's can lead to brain shrinkage, with an average of around 2% of volume reduction per year

20,000 letters to the advice columnist 'Dear Abby' provide insight into prevailing sex, religion, and LGBTQ fears, anxieties, and concerns from the 1950s onward.

Gerrymandering works through two techniques: cracking opposing voters across districts to dilute their power, and packing them into a few to waste their votes in lopsided majorities.

Dozens of S&P 500 stocks, including Coca-Cola and Walmart—known as the dividend aristocrats—have increased dividends every year for 25 years

Fish populations in the Great Barrier Reef have increased after installing waterproof speakers on the ocean floor that played recordings of sounds from healthy coral reefs.

The US Constitution is widely regarded as the longest-standing written national constitution still in force—see how it has influenced rights worldwide.

How fusion—which releases energy when two lighter atoms combine to form a heavier atom—differs from fission

The Beatles' US label rejected the band's first two singles, 'Please Please Me' and 'From Me to You,' with one executive calling the band 'dead in the water.'

American dance legend Martha Graham, sometimes called 'the Picasso of dance,' refused to perform at the 1936 Olympics in Berlin and conceived the piece 'Chronicle' in response to the experience.