{"id":752,"date":"2024-06-25T03:59:42","date_gmt":"2024-06-25T03:59:42","guid":{"rendered":"https:\/\/www.inbody.in\/blog\/?p=752"},"modified":"2026-10-05T10:53:42","modified_gmt":"2026-10-05T10:53:42","slug":"how-regular-exercise-prevents-chronic-disease-the-evidence","status":"publish","type":"post","link":"https:\/\/www.inbody.in\/blog\/how-regular-exercise-prevents-chronic-disease-the-evidence","title":{"rendered":"How Regular Exercise Prevents Chronic Disease"},"content":{"rendered":"\n<p>In this modern era and work culture, we are bound to sit for a long time, and due to that many of us are leading a sedentary lifestyle. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4703222\/\" title=\"Effects on modern lifestyle\">Modern lifestyle has shown a decrease in physical activities<\/a>. WHO estimates that nearly half of adults in India (49.4% in 2022) do not get enough physical activity.<sup class=\"ib-cite\"><a href=\"#ref-1\">[1]<\/a><\/sup> Partly because of these factors, many people around the world are diagnosed with chronic disease every year; noncommunicable diseases (NCDs), also known as chronic diseases, caused at least 43 million deaths in 2021, equivalent to 75% of non-pandemic-related deaths globally.<sup class=\"ib-cite\"><a href=\"#ref-2\">[2]<\/a><\/sup> Chronic diseases are broadly defined as conditions that last one year or more and require ongoing medical attention, limit daily activities, or both,<sup class=\"ib-cite\"><a href=\"#ref-3\">[3]<\/a><\/sup> and many of them cannot be cured completely, although they can often be managed.<\/p>\n\n\n\n<p>Let us understand more about chronic disease.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"985\" height=\"507\" src=\"https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Backpain.webp\" alt=\"\" class=\"wp-image-2932\" srcset=\"https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Backpain.webp 985w, https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Backpain-300x154.webp 300w, https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Backpain-768x395.webp 768w\" sizes=\"auto, (max-width: 985px) 100vw, 985px\" \/><\/figure>\n\n\n\n<p>Diseases such as heart disease, diabetes, chronic respiratory diseases, and cancer are the major types of chronic diseases.<sup class=\"ib-cite\"><a href=\"#ref-2\">[2]<\/a><\/sup> These are the result of a combination of genetic, physiological, environmental and behavioural factors.<sup class=\"ib-cite\"><a href=\"#ref-2\">[2]<\/a><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Heart Disease:<\/strong> Heart disease is a condition in which the functioning of the heart is affected. Factors like smoking, harmful use of alcohol, physical inactivity, unhealthy eating, raised cholesterol, obesity, and hypertension contribute to cardiovascular diseases such as stroke, coronary heart disease, arrhythmia, etc.<sup class=\"ib-cite\"><a href=\"#ref-4\">[4]<\/a><\/sup><\/li>\n\n\n\n<li><strong>Diabetes:<\/strong> <a href=\"https:\/\/www.inbody.in\/application-diabetes.php\" title=\"Diabetes\">Diabetes is a condition when your pancreas is not able to produce enough insulin <\/a>or when the body cannot effectively use the insulin it produces.<sup class=\"ib-cite\"><a href=\"#ref-5\">[5]<\/a><\/sup> Diabetes is also considered a condition of high blood sugar because the body is not able to keep its blood sugar level under control.<\/li>\n\n\n\n<li><strong>Cancer:<\/strong> Cancer is a health condition in which body cells start growing at a rapid pace, spreading to the neighboring cells. These abnormal tissues spread to the neighboring tissues and can eventually form tumors. Regular exercise is associated with a lower risk of developing several types of cancer.<sup class=\"ib-cite\"><a href=\"#ref-6\">[6]<\/a><\/sup><\/li>\n\n\n\n<li><strong>Chronic respiratory disease:<\/strong> Chronic respiratory disease is a disease that is caused due to improper functioning of the lungs and airway passage. These diseases are caused by numerous factors, which include smoking, occupational exposure to dust, fumes or chemicals, and air pollution.<sup class=\"ib-cite\"><a href=\"#ref-7\">[7]<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<p><strong>Benefits of Regular Exercise<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Exercising-1.webp\" alt=\"\" class=\"wp-image-3228\" srcset=\"https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Exercising-1.webp 1024w, https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Exercising-1-300x200.webp 300w, https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Exercising-1-768x512.webp 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Having a daily workout routine is necessary for every individual as it helps in maintaining health and wellness. Regular exercise not only improves physical health but also supports mental health and cardiovascular health, and strengthens muscles &amp; bones.<sup class=\"ib-cite\"><a href=\"#ref-8\">[8]<\/a><\/sup><sup class=\"ib-cite\"><a href=\"#ref-9\">[9]<\/a><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cardiovascular Health:<\/strong> Regular physical activities involving aerobic exercises such as walking and cycling help increase the body&#8217;s cardiovascular functionality. Cardiovascular exercises not only improve blood circulation but also strengthen the heart, help maintain body weight, help lower blood pressure, and improve heart function.<sup class=\"ib-cite\"><a href=\"#ref-8\">[8]<\/a><\/sup><sup class=\"ib-cite\"><a href=\"#ref-10\">[10]<\/a><\/sup><\/li>\n\n\n\n<li><strong>Diabetes Management:<\/strong> Exercise has many benefits such as improving insulin sensitivity, helping to maintain blood sugar levels, and reducing cardiovascular risk.<sup class=\"ib-cite\"><a href=\"#ref-9\">[9]<\/a><\/sup> The risk of cardiovascular disease is higher among people with diabetes (about double for coronary heart disease in a pooled analysis of 102 prospective studies),<sup class=\"ib-cite\"><a href=\"#ref-11\">[11]<\/a><\/sup> and hence regular physical activity is important to maintain health.<\/li>\n\n\n\n<li><strong>Weight Management:<\/strong> An individual should manage their weight because carrying excess weight can lead to overweight and eventually obesity. WHO defines a BMI of 25-29.9 as overweight and a BMI of 30.0 &amp; above as obese.<sup class=\"ib-cite\"><a href=\"#ref-12\">[12]<\/a><\/sup> For Asian Indians, Indian consensus guidelines use lower cut-offs: overweight from a BMI of 23 and obesity from a BMI of 25.<sup class=\"ib-cite\"><a href=\"#ref-13\">[13]<\/a><\/sup> Further obesity is classified into three distinct categories namely class 1 obese, class 2 obese, and class 3 obese. If an individual does not engage in physical activity, excess weight can lead to various chronic health conditions. Hence, having a daily fitness routine is important for any individual.<\/li>\n\n\n\n<li><strong>Cancer Prevention:<\/strong> Cancer is one of the most common chronic diseases in the world. It is caused due to abnormal mutation of body cells. Regular exercise is associated with a lower risk of several types of cancer.<sup class=\"ib-cite\"><a href=\"#ref-6\">[6]<\/a><\/sup> It also has anti-inflammatory effects, which are thought to contribute to its protective effect against chronic disease.<sup class=\"ib-cite\"><a href=\"#ref-14\">[14]<\/a><\/sup><\/li>\n\n\n\n<li><strong>Mental Health:<\/strong> Mental health conditions such as depression and anxiety often occur alongside chronic physical illness and can make it worse,<sup class=\"ib-cite\"><a href=\"#ref-15\">[15]<\/a><\/sup> and depression is associated with a higher risk of stroke.<sup class=\"ib-cite\"><a href=\"#ref-16\">[16]<\/a><\/sup> Regular physical activity is linked to fewer symptoms of anxiety and depression.<sup class=\"ib-cite\"><a href=\"#ref-8\">[8]<\/a><\/sup> To help prevent and manage these conditions, an individual should have a fitness routine that should include aerobic exercise, strength training, yoga, hiking, etc.<\/li>\n<\/ul>\n\n\n\n<p><strong>Getting Started with Exercise<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Benefits-of-Regular-Exercise.webp\" alt=\"\" class=\"wp-image-2934\" srcset=\"https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Benefits-of-Regular-Exercise.webp 1024w, https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Benefits-of-Regular-Exercise-300x200.webp 300w, https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2024\/06\/Benefits-of-Regular-Exercise-768x512.webp 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Initial days of exercise can be quite demotivating especially if you are a complete beginner. It is essential to have a regular exercise routine daily. There are a few steps that an individual should follow to maintain consistency. Some of them are listed below.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Setting a goal: <\/strong>One should not overcommit on their initial days of fitness routine. Setting up small goals will work efficiently to achieve the goal.<\/li>\n\n\n\n<li><strong>Choose fitness activities:<\/strong> A person should be wise when choosing exercise. Fitness activities like walking, jogging, cycling, dancing, and strength training are some of the most effective and important exercises that should be present in every fitness routine.<\/li>\n\n\n\n<li><strong>Schedule:<\/strong> Choose a suitable time for your exercise, whether it is morning, afternoon, or evening.<\/li>\n<\/ol>\n\n\n\n<p>Regular exercise is necessary in our daily routine as it helps lower the risk of chronic diseases such as diabetes, cancer, heart disease, and obesity.<sup class=\"ib-cite\"><a href=\"#ref-8\">[8]<\/a><\/sup> Without physical activity, an individual\u2019s body functioning depletes making them physically and mentally unhealthy. Exercise activities such as walking, jogging, cycling, playing outdoor sports, and weight training are some of the best forms of fitness activities that help keep the body fit and healthy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"faq\">Frequently Asked Questions<\/h2>\n\n\n\n<div class=\"wp-block-esab-accordion esab-msc1a2b3\" data-mode=\"global\"><div class=\"esab__container\">\n<div class=\"wp-block-esab-accordion-child\"><div class=\"esab__head\" role=\"button\" aria-expanded=\"false\"><div class=\"esab__heading_txt\"><p class=\"esab__heading_tag\">Q. Is &#8220;moderate&#8221; exercise enough to prevent chronic disease?<\/p><\/div><div class=\"esab__icon\"><div class=\"esab__collapse\"> <svg version=\"1.2\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\"><path fill-rule=\"evenodd\" d=\"m3.5 20.5c-4.7-4.7-4.7-12.3 0-17 4.7-4.7 12.3-4.7 17 0 4.6 4.7 4.6 12.3 0 17-4.7 4.6-12.3 4.6-17 0zm0.9-0.9c4.2 4.2 11 4.2 15.2 0 4.2-4.2 4.2-11 0-15.2-4.2-4.3-11-4.3-15.2 0-4.3 4.2-4.3 11 0 15.2z\"><\/path><path d=\"m11.4 15.9v-3.3h-3.3c-0.3 0-0.6-0.3-0.6-0.6 0-0.4 0.3-0.6 0.6-0.6h3.3v-3.3c0-0.3 0.3-0.6 0.6-0.6 0.3 0 0.6 0.3 0.6 0.6v3.3h3.3c0.3 0 0.6 0.2 0.6 0.6q0 0.2-0.2 0.4-0.2 0.2-0.4 0.2h-3.3v3.3q0 0.2-0.2 0.4-0.2 0.2-0.4 0.2c-0.4 0-0.6-0.3-0.6-0.6z\"><\/path><\/svg> <\/div><div class=\"esab__expand\"> <svg version=\"1.2\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\"><path fill-rule=\"evenodd\" d=\"m12 24c-6.6 0-12-5.4-12-12 0-6.6 5.4-12 12-12 6.6 0 12 5.4 12 12 0 6.6-5.4 12-12 12zm10.6-12c0-5.9-4.7-10.6-10.6-10.6-5.9 0-10.6 4.7-10.6 10.6 0 5.9 4.7 10.6 10.6 10.6 5.9 0 10.6-4.7 10.6-10.6z\"><\/path><path d=\"m5.6 11.3h12.8v1.4h-12.8z\"><\/path><\/svg> <\/div><\/div><\/div><div class=\"esab__body\">\n<p>Yes. WHO guidelines suggest that adults do at least <strong>150\u2013300 minutes of moderate-intensity<\/strong> aerobic activity per week (or 75\u2013150 minutes of vigorous-intensity activity).<sup class=\"ib-cite\"><a href=\"#ref-8\">[8]<\/a><\/sup> Compared with being inactive, reaching 150 minutes a week is associated with roughly 17% lower risk of cardiovascular disease and 26% lower risk of type 2 diabetes,<sup class=\"ib-cite\"><a href=\"#ref-17\">[17]<\/a><\/sup> provided it is consistent.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-esab-accordion-child\"><div class=\"esab__head\" role=\"button\" aria-expanded=\"false\"><div class=\"esab__heading_txt\"><p class=\"esab__heading_tag\">Q. Can exercise reverse a chronic disease I already have?<\/p><\/div><div class=\"esab__icon\"><div class=\"esab__collapse\"> <svg version=\"1.2\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\"><path fill-rule=\"evenodd\" d=\"m3.5 20.5c-4.7-4.7-4.7-12.3 0-17 4.7-4.7 12.3-4.7 17 0 4.6 4.7 4.6 12.3 0 17-4.7 4.6-12.3 4.6-17 0zm0.9-0.9c4.2 4.2 11 4.2 15.2 0 4.2-4.2 4.2-11 0-15.2-4.2-4.3-11-4.3-15.2 0-4.3 4.2-4.3 11 0 15.2z\"><\/path><path d=\"m11.4 15.9v-3.3h-3.3c-0.3 0-0.6-0.3-0.6-0.6 0-0.4 0.3-0.6 0.6-0.6h3.3v-3.3c0-0.3 0.3-0.6 0.6-0.6 0.3 0 0.6 0.3 0.6 0.6v3.3h3.3c0.3 0 0.6 0.2 0.6 0.6q0 0.2-0.2 0.4-0.2 0.2-0.4 0.2h-3.3v3.3q0 0.2-0.2 0.4-0.2 0.2-0.4 0.2c-0.4 0-0.6-0.3-0.6-0.6z\"><\/path><\/svg> <\/div><div class=\"esab__expand\"> <svg version=\"1.2\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\"><path fill-rule=\"evenodd\" d=\"m12 24c-6.6 0-12-5.4-12-12 0-6.6 5.4-12 12-12 6.6 0 12 5.4 12 12 0 6.6-5.4 12-12 12zm10.6-12c0-5.9-4.7-10.6-10.6-10.6-5.9 0-10.6 4.7-10.6 10.6 0 5.9 4.7 10.6 10.6 10.6 5.9 0 10.6-4.7 10.6-10.6z\"><\/path><path d=\"m5.6 11.3h12.8v1.4h-12.8z\"><\/path><\/svg> <\/div><\/div><\/div><div class=\"esab__body\">\n<p>In some cases exercise can improve a chronic disease substantially, but whether it can be reversed depends on the condition and the person. For hypertension, fatty liver disease, and early-stage Type 2 Diabetes, regular exercise (usually combined with healthier eating) can improve control: exercise training lowers blood pressure,<sup class=\"ib-cite\"><a href=\"#ref-10\">[10]<\/a><\/sup> both aerobic and resistance exercise reduce liver fat in fatty liver disease,<sup class=\"ib-cite\"><a href=\"#ref-18\">[18]<\/a><\/sup> and in the Look AHEAD trial an intensive diet-and-exercise programme led to partial or complete diabetes remission in 7.3% of participants after four years, compared with 2.0% in the control group.<sup class=\"ib-cite\"><a href=\"#ref-19\">[19]<\/a><\/sup><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-esab-accordion-child\"><div class=\"esab__head\" role=\"button\" aria-expanded=\"false\"><div class=\"esab__heading_txt\"><p class=\"esab__heading_tag\">Q. Does weight training count toward disease prevention?<\/p><\/div><div class=\"esab__icon\"><div class=\"esab__collapse\"> <svg version=\"1.2\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\"><path fill-rule=\"evenodd\" d=\"m3.5 20.5c-4.7-4.7-4.7-12.3 0-17 4.7-4.7 12.3-4.7 17 0 4.6 4.7 4.6 12.3 0 17-4.7 4.6-12.3 4.6-17 0zm0.9-0.9c4.2 4.2 11 4.2 15.2 0 4.2-4.2 4.2-11 0-15.2-4.2-4.3-11-4.3-15.2 0-4.3 4.2-4.3 11 0 15.2z\"><\/path><path d=\"m11.4 15.9v-3.3h-3.3c-0.3 0-0.6-0.3-0.6-0.6 0-0.4 0.3-0.6 0.6-0.6h3.3v-3.3c0-0.3 0.3-0.6 0.6-0.6 0.3 0 0.6 0.3 0.6 0.6v3.3h3.3c0.3 0 0.6 0.2 0.6 0.6q0 0.2-0.2 0.4-0.2 0.2-0.4 0.2h-3.3v3.3q0 0.2-0.2 0.4-0.2 0.2-0.4 0.2c-0.4 0-0.6-0.3-0.6-0.6z\"><\/path><\/svg> <\/div><div class=\"esab__expand\"> <svg version=\"1.2\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\"><path fill-rule=\"evenodd\" d=\"m12 24c-6.6 0-12-5.4-12-12 0-6.6 5.4-12 12-12 6.6 0 12 5.4 12 12 0 6.6-5.4 12-12 12zm10.6-12c0-5.9-4.7-10.6-10.6-10.6-5.9 0-10.6 4.7-10.6 10.6 0 5.9 4.7 10.6 10.6 10.6 5.9 0 10.6-4.7 10.6-10.6z\"><\/path><path d=\"m5.6 11.3h12.8v1.4h-12.8z\"><\/path><\/svg> <\/div><\/div><\/div><div class=\"esab__body\">\n<p>Absolutely. Strength training is recommended for adults on 2 or more days a week<sup class=\"ib-cite\"><a href=\"#ref-8\">[8]<\/a><\/sup> and helps build muscle strength; it is a key part of managing <strong>Sarcopenia<\/strong> (age-related muscle loss).<sup class=\"ib-cite\"><a href=\"#ref-20\">[20]<\/a><\/sup><sup class=\"ib-cite\"><a href=\"#ref-21\">[21]<\/a><\/sup> Exercise also has a small but positive effect on bone density in postmenopausal women, which is relevant to Osteoporosis.<sup class=\"ib-cite\"><a href=\"#ref-22\">[22]<\/a><\/sup> Resistance training may also modestly raise resting metabolic rate,<sup class=\"ib-cite\"><a href=\"#ref-23\">[23]<\/a><\/sup> which can support the weight management that helps lower the risk of other chronic illnesses.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-esab-accordion-child\"><div class=\"esab__head\" role=\"button\" aria-expanded=\"false\"><div class=\"esab__heading_txt\"><p class=\"esab__heading_tag\">Q. How does exercise impact my mental health in relation to chronic disease?<\/p><\/div><div class=\"esab__icon\"><div class=\"esab__collapse\"> <svg version=\"1.2\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\"><path fill-rule=\"evenodd\" d=\"m3.5 20.5c-4.7-4.7-4.7-12.3 0-17 4.7-4.7 12.3-4.7 17 0 4.6 4.7 4.6 12.3 0 17-4.7 4.6-12.3 4.6-17 0zm0.9-0.9c4.2 4.2 11 4.2 15.2 0 4.2-4.2 4.2-11 0-15.2-4.2-4.3-11-4.3-15.2 0-4.3 4.2-4.3 11 0 15.2z\"><\/path><path d=\"m11.4 15.9v-3.3h-3.3c-0.3 0-0.6-0.3-0.6-0.6 0-0.4 0.3-0.6 0.6-0.6h3.3v-3.3c0-0.3 0.3-0.6 0.6-0.6 0.3 0 0.6 0.3 0.6 0.6v3.3h3.3c0.3 0 0.6 0.2 0.6 0.6q0 0.2-0.2 0.4-0.2 0.2-0.4 0.2h-3.3v3.3q0 0.2-0.2 0.4-0.2 0.2-0.4 0.2c-0.4 0-0.6-0.3-0.6-0.6z\"><\/path><\/svg> <\/div><div class=\"esab__expand\"> <svg version=\"1.2\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\"><path fill-rule=\"evenodd\" d=\"m12 24c-6.6 0-12-5.4-12-12 0-6.6 5.4-12 12-12 6.6 0 12 5.4 12 12 0 6.6-5.4 12-12 12zm10.6-12c0-5.9-4.7-10.6-10.6-10.6-5.9 0-10.6 4.7-10.6 10.6 0 5.9 4.7 10.6 10.6 10.6 5.9 0 10.6-4.7 10.6-10.6z\"><\/path><path d=\"m5.6 11.3h12.8v1.4h-12.8z\"><\/path><\/svg> <\/div><\/div><\/div><div class=\"esab__body\">\n<p>There is a &#8220;bi-directional&#8221; link. Chronic physical illness is often accompanied by depression\/anxiety, and depression is associated with a higher risk of some chronic diseases such as stroke.<sup class=\"ib-cite\"><a href=\"#ref-15\">[15]<\/a><\/sup><sup class=\"ib-cite\"><a href=\"#ref-16\">[16]<\/a><\/sup> Regular physical activity is linked to fewer symptoms of anxiety and depression,<sup class=\"ib-cite\"><a href=\"#ref-8\">[8]<\/a><\/sup> which may help break the stress cycle that often worsens physical disease.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-esab-accordion-child\"><div class=\"esab__head\" role=\"button\" aria-expanded=\"false\"><div class=\"esab__heading_txt\"><p class=\"esab__heading_tag\">Q. How does an InBody scan help in a disease-prevention routine?<\/p><\/div><div class=\"esab__icon\"><div class=\"esab__collapse\"> <svg version=\"1.2\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\"><path fill-rule=\"evenodd\" d=\"m3.5 20.5c-4.7-4.7-4.7-12.3 0-17 4.7-4.7 12.3-4.7 17 0 4.6 4.7 4.6 12.3 0 17-4.7 4.6-12.3 4.6-17 0zm0.9-0.9c4.2 4.2 11 4.2 15.2 0 4.2-4.2 4.2-11 0-15.2-4.2-4.3-11-4.3-15.2 0-4.3 4.2-4.3 11 0 15.2z\"><\/path><path d=\"m11.4 15.9v-3.3h-3.3c-0.3 0-0.6-0.3-0.6-0.6 0-0.4 0.3-0.6 0.6-0.6h3.3v-3.3c0-0.3 0.3-0.6 0.6-0.6 0.3 0 0.6 0.3 0.6 0.6v3.3h3.3c0.3 0 0.6 0.2 0.6 0.6q0 0.2-0.2 0.4-0.2 0.2-0.4 0.2h-3.3v3.3q0 0.2-0.2 0.4-0.2 0.2-0.4 0.2c-0.4 0-0.6-0.3-0.6-0.6z\"><\/path><\/svg> <\/div><div class=\"esab__expand\"> <svg version=\"1.2\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\"><path fill-rule=\"evenodd\" d=\"m12 24c-6.6 0-12-5.4-12-12 0-6.6 5.4-12 12-12 6.6 0 12 5.4 12 12 0 6.6-5.4 12-12 12zm10.6-12c0-5.9-4.7-10.6-10.6-10.6-5.9 0-10.6 4.7-10.6 10.6 0 5.9 4.7 10.6 10.6 10.6 5.9 0 10.6-4.7 10.6-10.6z\"><\/path><path d=\"m5.6 11.3h12.8v1.4h-12.8z\"><\/path><\/svg> <\/div><\/div><\/div><div class=\"esab__body\">\n<p>A scale can&#8217;t tell the difference between &#8220;healthy&#8221; weight and &#8220;dangerous&#8221; weight. An InBody scan estimates your <strong>Visceral Fat<\/strong> (the fat around your organs), which is an independent risk marker for chronic diseases like heart disease and diabetes.<sup class=\"ib-cite\"><a href=\"#ref-24\">[24]<\/a><\/sup> The estimate correlates with CT-measured visceral fat (r = 0.76 in one study of 53 patients), though it is an estimate rather than an exact measurement.<sup class=\"ib-cite\"><a href=\"#ref-25\">[25]<\/a><\/sup><\/p>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n\n<figure class=\"ib-auto-img\" style=\"margin:28px auto;text-align:center;max-width:640px;\"><img decoding=\"async\" src=\"https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2026\/08\/inbody-270-body-composition-analyzer.jpg\" alt=\"InBody 270 body composition analyzer used in Indian gyms and clinics\" width=\"640\" loading=\"lazy\" style=\"max-width:100%;height:auto;border-radius:10px;\" \/><figcaption style=\"font-size:13px;color:#666;margin-top:8px;\">InBody 270 body composition analyzer used in Indian gyms and clinics<\/figcaption><\/figure>\n<h2 class=\"wp-block-heading\" id=\"faq\">Key Takeaways<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Metabolic Defense System:<\/strong> Regular exercise improves insulin sensitivity and glucose metabolism.<sup class=\"ib-cite\"><a href=\"#ref-9\">[9]<\/a><\/sup> By helping to keep blood sugar levels in check, it is an important way to lower the risk of Type 2 Diabetes: in the Indian Diabetes Prevention Programme, lifestyle modification (diet and physical activity advice) cut the 3-year risk of progressing to diabetes by 28.5% in Asian Indians with impaired glucose tolerance.<sup class=\"ib-cite\"><a href=\"#ref-26\">[26]<\/a><\/sup><\/li>\n\n\n\n<li><strong>Cardiovascular Resilience:<\/strong> Physical activity strengthens the heart muscle and improves arterial elasticity. This helps lower blood pressure<sup class=\"ib-cite\"><a href=\"#ref-10\">[10]<\/a><\/sup> and is associated with a lower risk of stroke and coronary artery disease.<sup class=\"ib-cite\"><a href=\"#ref-8\">[8]<\/a><\/sup><sup class=\"ib-cite\"><a href=\"#ref-17\">[17]<\/a><\/sup><\/li>\n\n\n\n<li><strong>The Inflammation Neutralizer:<\/strong> Chronic, low-grade inflammation contributes to many diseases. Exercise causes muscles to release signalling proteins called &#8220;myokines&#8221;, and regular exercise has anti-inflammatory effects.<sup class=\"ib-cite\"><a href=\"#ref-14\">[14]<\/a><\/sup><sup class=\"ib-cite\"><a href=\"#ref-27\">[27]<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skeletal Muscle as an Organ:<\/strong> Muscle is more than just for movement; it is an active secretory (endocrine) organ that releases signalling molecules.<sup class=\"ib-cite\"><a href=\"#ref-27\">[27]<\/a><\/sup> Maintaining muscle mass through resistance training helps preserve strength and metabolic health as you age.<sup class=\"ib-cite\"><a href=\"#ref-20\">[20]<\/a><\/sup><sup class=\"ib-cite\"><a href=\"#ref-28\">[28]<\/a><\/sup><\/li>\n\n\n\n<li><strong>The Precision Requirement:<\/strong> General &#8220;activity&#8221; is good, but intensity and consistency matter: guidelines recommend at least 150\u2013300 minutes of moderate-intensity (or 75\u2013150 minutes of vigorous-intensity) activity a week.<sup class=\"ib-cite\"><a href=\"#ref-8\">[8]<\/a><\/sup> Tracking your activity and body composition can help you check whether you are meeting those targets.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><a class=\"custom-logo-link\" href=\"https:\/\/www.inbody.in\/blog\/\"><img decoding=\"async\" src=\"https:\/\/www.inbody.in\/blog\/wp-content\/uploads\/2025\/05\/cropped-CI_Main_Version_RGB.png\" alt=\"Inbody Blog\" style=\"width:326px;height:auto\"\/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.inbody.in\/locations\/\"><strong>Find an InBody Scanner Near You<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"references\">References<\/h2>\n<ol class=\"ib-refs\">\n<li id=\"ref-1\">World Health Organization Regional Office for South-East Asia. <em>Physical Activity Profile 2024: India<\/em> (country factsheet; estimated prevalence of insufficient physical activity among adults aged 18+, 2022). Geneva\/New Delhi: WHO; 2024. <a href=\"https:\/\/cdn.who.int\/media\/docs\/default-source\/searo\/pa-factsheet2024\/pa-factsheet-_india2024.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">WHO factsheet (PDF)<\/a><\/li>\n<li id=\"ref-2\">World Health Organization. <em>Noncommunicable diseases<\/em> (fact sheet). Geneva: WHO; accessed 1 October 2026. <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/noncommunicable-diseases\" target=\"_blank\" rel=\"noopener noreferrer\">WHO fact sheet<\/a><\/li>\n<li id=\"ref-3\">Centers for Disease Control and Prevention. <em>About Chronic Diseases<\/em>. Atlanta: CDC; page dated 14 May 2026; accessed 1 October 2026. <a href=\"https:\/\/www.cdc.gov\/chronic-disease\/about\/index.html\" target=\"_blank\" rel=\"noopener noreferrer\">CDC web page<\/a><\/li>\n<li id=\"ref-4\">World Health Organization. <em>Cardiovascular diseases (CVDs)<\/em> (fact sheet). Geneva: WHO; accessed 1 October 2026. <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/cardiovascular-diseases-(cvds)\" target=\"_blank\" rel=\"noopener noreferrer\">WHO fact sheet<\/a><\/li>\n<li id=\"ref-5\">World Health Organization. <em>Diabetes<\/em> (fact sheet). Geneva: WHO; accessed 1 October 2026. <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/diabetes\" target=\"_blank\" rel=\"noopener noreferrer\">WHO fact sheet<\/a><\/li>\n<li id=\"ref-6\">Moore SC, Lee IM, Weiderpass E, Campbell PT, Sampson JN, Kitahara CM, et al. Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. <em>JAMA Intern Med<\/em>. 2016;176(6):816-825. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27183032\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2016.1548\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-7\">World Health Organization. <em>Chronic obstructive pulmonary disease (COPD)<\/em> (fact sheet). Geneva: WHO; accessed 1 October 2026. <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/chronic-obstructive-pulmonary-disease-(copd)\" target=\"_blank\" rel=\"noopener noreferrer\">WHO fact sheet<\/a><\/li>\n<li id=\"ref-8\">Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. <em>Br J Sports Med<\/em>. 2020;54(24):1451-1462. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33239350\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1136\/bjsports-2020-102955\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-9\">Colberg SR, Sigal RJ, Yardley JE, Riddell MC, Dunstan DW, Dempsey PC, et al. Physical Activity\/Exercise and Diabetes: A Position Statement of the American Diabetes Association. <em>Diabetes Care<\/em>. 2016;39(11):2065-2079. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27926890\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.2337\/dc16-1728\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-10\">Cornelissen VA, Smart NA. Exercise training for blood pressure: a systematic review and meta-analysis. <em>J Am Heart Assoc<\/em>. 2013;2(1):e004473. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23525435\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1161\/jaha.112.004473\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-11\">Emerging Risk Factors Collaboration, Sarwar N, Gao P, Seshasai SR, Gobin R, Kaptoge S, et al. Diabetes mellitus, fasting blood glucose concentration, and risk of vascular disease: a collaborative meta-analysis of 102 prospective studies. <em>Lancet<\/em>. 2010;375(9733):2215-2222. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20609967\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1016\/s0140-6736(10)60484-9\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-12\">World Health Organization. <em>Obesity and overweight<\/em> (fact sheet). Geneva: WHO; accessed 1 October 2026. <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight\" target=\"_blank\" rel=\"noopener noreferrer\">WHO fact sheet<\/a><\/li>\n<li id=\"ref-13\">Misra A, Chowbey P, Makkar BM, Vikram NK, Wasir JS, Chadha D, et al. Consensus statement for diagnosis of obesity, abdominal obesity and the metabolic syndrome for Asian Indians and recommendations for physical activity, medical and surgical management. <em>J Assoc Physicians India<\/em>. 2009;57:163-170. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19582986\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a><\/li>\n<li id=\"ref-14\">Gleeson M, Bishop NC, Stensel DJ, Lindley MR, Mastana SS, Nimmo MA. The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. <em>Nat Rev Immunol<\/em>. 2011;11(9):607-615. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21818123\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1038\/nri3041\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-15\">Moussavi S, Chatterji S, Verdes E, Tandon A, Patel V, Ustun B. Depression, chronic diseases, and decrements in health: results from the World Health Surveys. <em>Lancet<\/em>. 2007;370(9590):851-858. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17826170\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1016\/s0140-6736(07)61415-9\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-16\">Pan A, Sun Q, Okereke OI, Rexrode KM, Hu FB. Depression and risk of stroke morbidity and mortality: a meta-analysis and systematic review. <em>JAMA<\/em>. 2011;306(11):1241-1249. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21934057\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1001\/jama.2011.1282\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-17\">Wahid A, Manek N, Nichols M, Kelly P, Foster C, Webster P, et al. Quantifying the Association Between Physical Activity and Cardiovascular Disease and Diabetes: A Systematic Review and Meta-Analysis. <em>J Am Heart Assoc<\/em>. 2016;5(9):e002495. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27628572\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1161\/jaha.115.002495\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-18\">Hashida R, Kawaguchi T, Bekki M, Omoto M, Matsuse H, Nago T, et al. Aerobic vs. resistance exercise in non-alcoholic fatty liver disease: A systematic review. <em>J Hepatol<\/em>. 2017;66(1):142-152. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27639843\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1016\/j.jhep.2016.08.023\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-19\">Gregg EW, Chen H, Wagenknecht LE, Clark JM, Delahanty LM, Bantle J, et al. Association of an intensive lifestyle intervention with remission of type 2 diabetes. <em>JAMA<\/em>. 2012;308(23):2489-2496. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23288372\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1001\/jama.2012.67929\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-20\">Liu CJ, Latham NK. Progressive resistance strength training for improving physical function in older adults. <em>Cochrane Database Syst Rev<\/em>. 2009(3):CD002759. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19588334\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1002\/14651858.cd002759.pub2\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-21\">Kalra S, Shaikh IA, Shende S, Kapoor N, Unnikrishnan AG, Sharma OP, et al. An Indian Consensus on Sarcopenia: Epidemiology, Etiology, Clinical Impact, Screening, and Therapeutic Approaches. <em>Int J Gen Med<\/em>. 2025;18:1731-1745. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40165836\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.2147\/ijgm.s510412\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-22\">Howe TE, Shea B, Dawson LJ, Downie F, Murray A, Ross C, et al. Exercise for preventing and treating osteoporosis in postmenopausal women. <em>Cochrane Database Syst Rev<\/em>. 2011(7):CD000333. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21735380\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1002\/14651858.cd000333.pub2\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-23\">Westcott WL. Resistance training is medicine: effects of strength training on health. <em>Curr Sports Med Rep<\/em>. 2012;11(4):209-216. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1249\/jsr.0b013e31825dabb8\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-24\">Neeland IJ, Ross R, Despr\u00e9s JP, Matsuzawa Y, Yamashita S, Shai I, et al. Visceral and ectopic fat, atherosclerosis, and cardiometabolic disease: a position statement. <em>Lancet Diabetes Endocrinol<\/em>. 2019;7(9):715-725. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31301983\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1016\/s2213-8587(19)30084-1\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-25\">Ogawa H, Fujitani K, Tsujinaka T, Imanishi K, Shirakata H, Kantani A, et al. 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Muscles, exercise and obesity: skeletal muscle as a secretory organ. <em>Nat Rev Endocrinol<\/em>. 2012;8(8):457-465. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22473333\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1038\/nrendo.2012.49\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<li id=\"ref-28\">Srikanthan P, Karlamangla AS. Relative muscle mass is inversely associated with insulin resistance and prediabetes. Findings from the third National Health and Nutrition Examination Survey. <em>J Clin Endocrinol Metab<\/em>. 2011;96(9):2898-2903. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21778224\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a> \u00b7 <a href=\"https:\/\/doi.org\/10.1210\/jc.2011-0435\" target=\"_blank\" rel=\"noopener noreferrer\">DOI<\/a><\/li>\n<\/ol>\n\n","protected":false},"excerpt":{"rendered":"<p>In this modern era and work culture, we are bound to sit for a long time, and due to that many of us are leading a sedentary lifestyle.\u2026<\/p>\n","protected":false},"author":1,"featured_media":2935,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[12],"tags":[44,2,36,70,51],"class_list":["post-752","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-fat","tag-medical","tag-muscle","tag-musclegain","tag-transformation"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Regular Exercise Prevents Chronic Disease: The 7 Conditions It Reduces<\/title>\n<meta name=\"description\" content=\"Regular exercise is linked to lower risk of heart disease, type 2 diabetes, some cancers and depression. See how much you need each week.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.inbody.in\/blog\/how-regular-exercise-prevents-chronic-disease-the-evidence\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Regular Exercise Prevents Chronic Disease: The 7 Conditions It Reduces\" \/>\n<meta property=\"og:description\" content=\"Regular exercise is linked to lower risk of heart disease, type 2 diabetes, some cancers and depression. 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