Similar to What If…?, Eyes of Wakanda leans hard into the fantastical and remixes pieces of the larger MCU canon in a way that makes it come across like Marvel-approved fanfiction. But the new series features much stronger visuals, and each of its four episodes tell self-contained narratives that have far more nuanced ideas about justice and morality. And after so many films and series about the multiverse, Eyes of Wakanda is a good reminder of how enjoyable Marvel’s projects can be when the studio brings its storytelling down to Earth.
While there is a certain degree of connective tissue between its episodes, Eyes of Wakanda zooms in on a series of very different, pivotal moments from the nation’s history. The series opens in the late 13th century, at a time when it is widely understood within Wakanda how important it is that outsiders remain in the dark about the kingdom’s existence.
In the wrong hands, Wakanda’s advanced technology and vast stores of vibranium could plunge the world into absolute chaos. Even though other countries are ill-equipped to take them on in battle, the Wakandans are careful about maintaining their secrecy. But they recognize the value in knowing what’s happening around the world, which is why they recruit people like Noni (Winnie Harlow), a failed Dora Milaje, to become War Dogs — operatives tasked with carrying out covert missions beyond Wakanda’s borders.
While Eyes of Wakanda frames most of its featured leads in a heroic light, it’s clear that showrunner Todd Harris is interested in using the series to interrogate the ethical implications of Wakanda’s approach to statecraft. In the earliest days of the War Dogs’ existence as an organization, they represent a very real fear of what might happen if Wakanda and its creations were discovered. A few pieces of stolen Wakandan tech are all it takes for one traitor (Cress Williams) to convince foreigners that he’s a god who has a right to enslave mortals. But as time goes on, the War Dogs’ missions to recover lost vibranium artifacts become more like self-centered quests for glory than attempts at keeping the world safe. It’s not always clear that what they’re doing is morally sound, and there are multiple instances where operatives’ emotional entanglements with outsiders come close to putting everyone in danger.
Because it’s a series about highly trained warriors, Eyes of Wakanda is a touch more brutal than Marvel’s previous Disney Plus series. The show is peppered with blood-smattered action sequences where characters are maimed and, in one notable instance, killed with an axe to the head. But there are also elements of whimsy woven throughout — especially in one episode set in Ancient Greece that unfolds like an interpolation of The Song of Achilles.
Unlike What If…?, which was focused on expanding Marvel’s multiverse, Eyes of Wakanda puts more of its energy into highlighting real pieces of African history that inspired Black Panther’s lore. There is still plenty of larger-than-life sci-fi zaniness, though, which keeps things from getting too dry. Out of all the recent animated anthology projects currently streaming, Eyes of Wakanda actually feels most like Hulu’s Predator: Killer of Killers in the way it keeps things short and sweet before bringing it all full circle. It makes for a solid bit of Marvel storytelling — the kind that the studio probably wants to make more of now that it’s trying to prioritize quality over quantity.
Eyes of Wakanda also stars Lynn Whitfield, Jona Xiao, Steve Toussaint, Anika Noni Rose, Patricia Belcher, and Gary Anthony Williams. All four episodes are now streaming on Disney Plus.
Similar to What If…?, Eyes of Wakanda leans hard into the fantastical and remixes pieces of the larger MCU canon in a way that makes it come across like Marvel-approved fanfiction. But the new series features much stronger visuals, and each of its four episodes tell self-contained narratives that have far more nuanced ideas about justice and morality. And after so many films and series about the multiverse, Eyes of Wakanda is a good reminder of how enjoyable Marvel’s projects can be when the studio brings its storytelling down to Earth.
While there is a certain degree of connective tissue between its episodes, Eyes of Wakanda zooms in on a series of very different, pivotal moments from the nation’s history. The series opens in the late 13th century, at a time when it is widely understood within Wakanda how important it is that outsiders remain in the dark about the kingdom’s existence.
In the wrong hands, Wakanda’s advanced technology and vast stores of vibranium could plunge the world into absolute chaos. Even though other countries are ill-equipped to take them on in battle, the Wakandans are careful about maintaining their secrecy. But they recognize the value in knowing what’s happening around the world, which is why they recruit people like Noni (Winnie Harlow), a failed Dora Milaje, to become War Dogs — operatives tasked with carrying out covert missions beyond Wakanda’s borders.
While Eyes of Wakanda frames most of its featured leads in a heroic light, it’s clear that showrunner Todd Harris is interested in using the series to interrogate the ethical implications of Wakanda’s approach to statecraft. In the earliest days of the War Dogs’ existence as an organization, they represent a very real fear of what might happen if Wakanda and its creations were discovered. A few pieces of stolen Wakandan tech are all it takes for one traitor (Cress Williams) to convince foreigners that he’s a god who has a right to enslave mortals. But as time goes on, the War Dogs’ missions to recover lost vibranium artifacts become more like self-centered quests for glory than attempts at keeping the world safe. It’s not always clear that what they’re doing is morally sound, and there are multiple instances where operatives’ emotional entanglements with outsiders come close to putting everyone in danger.
Because it’s a series about highly trained warriors, Eyes of Wakanda is a touch more brutal than Marvel’s previous Disney Plus series. The show is peppered with blood-smattered action sequences where characters are maimed and, in one notable instance, killed with an axe to the head. But there are also elements of whimsy woven throughout — especially in one episode set in Ancient Greece that unfolds like an interpolation of The Song of Achilles.
Unlike What If…?, which was focused on expanding Marvel’s multiverse, Eyes of Wakanda puts more of its energy into highlighting real pieces of African history that inspired Black Panther’s lore. There is still plenty of larger-than-life sci-fi zaniness, though, which keeps things from getting too dry. Out of all the recent animated anthology projects currently streaming, Eyes of Wakanda actually feels most like Hulu’s Predator: Killer of Killers in the way it keeps things short and sweet before bringing it all full circle. It makes for a solid bit of Marvel storytelling — the kind that the studio probably wants to make more of now that it’s trying to prioritize quality over quantity.
Eyes of Wakanda also stars Lynn Whitfield, Jona Xiao, Steve Toussaint, Anika Noni Rose, Patricia Belcher, and Gary Anthony Williams. All four episodes are now streaming on Disney Plus.
Similar to What If…?, Eyes of Wakanda leans hard into the fantastical and remixes pieces of the larger MCU canon in a way that makes it come across like Marvel-approved fanfiction. But the new series features much stronger visuals, and each of its four episodes tell self-contained narratives that have far more nuanced ideas about justice and morality. And after so many films and series about the multiverse, Eyes of Wakanda is a good reminder of how enjoyable Marvel’s projects can be when the studio brings its storytelling down to Earth.
While there is a certain degree of connective tissue between its episodes, Eyes of Wakanda zooms in on a series of very different, pivotal moments from the nation’s history. The series opens in the late 13th century, at a time when it is widely understood within Wakanda how important it is that outsiders remain in the dark about the kingdom’s existence.
In the wrong hands, Wakanda’s advanced technology and vast stores of vibranium could plunge the world into absolute chaos. Even though other countries are ill-equipped to take them on in battle, the Wakandans are careful about maintaining their secrecy. But they recognize the value in knowing what’s happening around the world, which is why they recruit people like Noni (Winnie Harlow), a failed Dora Milaje, to become War Dogs — operatives tasked with carrying out covert missions beyond Wakanda’s borders.
While Eyes of Wakanda frames most of its featured leads in a heroic light, it’s clear that showrunner Todd Harris is interested in using the series to interrogate the ethical implications of Wakanda’s approach to statecraft. In the earliest days of the War Dogs’ existence as an organization, they represent a very real fear of what might happen if Wakanda and its creations were discovered. A few pieces of stolen Wakandan tech are all it takes for one traitor (Cress Williams) to convince foreigners that he’s a god who has a right to enslave mortals. But as time goes on, the War Dogs’ missions to recover lost vibranium artifacts become more like self-centered quests for glory than attempts at keeping the world safe. It’s not always clear that what they’re doing is morally sound, and there are multiple instances where operatives’ emotional entanglements with outsiders come close to putting everyone in danger.
Because it’s a series about highly trained warriors, Eyes of Wakanda is a touch more brutal than Marvel’s previous Disney Plus series. The show is peppered with blood-smattered action sequences where characters are maimed and, in one notable instance, killed with an axe to the head. But there are also elements of whimsy woven throughout — especially in one episode set in Ancient Greece that unfolds like an interpolation of The Song of Achilles.
Unlike What If…?, which was focused on expanding Marvel’s multiverse, Eyes of Wakanda puts more of its energy into highlighting real pieces of African history that inspired Black Panther’s lore. There is still plenty of larger-than-life sci-fi zaniness, though, which keeps things from getting too dry. Out of all the recent animated anthology projects currently streaming, Eyes of Wakanda actually feels most like Hulu’s Predator: Killer of Killers in the way it keeps things short and sweet before bringing it all full circle. It makes for a solid bit of Marvel storytelling — the kind that the studio probably wants to make more of now that it’s trying to prioritize quality over quantity.
Eyes of Wakanda also stars Lynn Whitfield, Jona Xiao, Steve Toussaint, Anika Noni Rose, Patricia Belcher, and Gary Anthony Williams. All four episodes are now streaming on Disney Plus.
Similar to What If…?, Eyes of Wakanda leans hard into the fantastical and remixes pieces of the larger MCU canon in a way that makes it come across like Marvel-approved fanfiction. But the new series features much stronger visuals, and each of its four episodes tell self-contained narratives that have far more nuanced ideas about justice and morality. And after so many films and series about the multiverse, Eyes of Wakanda is a good reminder of how enjoyable Marvel’s projects can be when the studio brings its storytelling down to Earth.
While there is a certain degree of connective tissue between its episodes, Eyes of Wakanda zooms in on a series of very different, pivotal moments from the nation’s history. The series opens in the late 13th century, at a time when it is widely understood within Wakanda how important it is that outsiders remain in the dark about the kingdom’s existence.
In the wrong hands, Wakanda’s advanced technology and vast stores of vibranium could plunge the world into absolute chaos. Even though other countries are ill-equipped to take them on in battle, the Wakandans are careful about maintaining their secrecy. But they recognize the value in knowing what’s happening around the world, which is why they recruit people like Noni (Winnie Harlow), a failed Dora Milaje, to become War Dogs — operatives tasked with carrying out covert missions beyond Wakanda’s borders.
While Eyes of Wakanda frames most of its featured leads in a heroic light, it’s clear that showrunner Todd Harris is interested in using the series to interrogate the ethical implications of Wakanda’s approach to statecraft. In the earliest days of the War Dogs’ existence as an organization, they represent a very real fear of what might happen if Wakanda and its creations were discovered. A few pieces of stolen Wakandan tech are all it takes for one traitor (Cress Williams) to convince foreigners that he’s a god who has a right to enslave mortals. But as time goes on, the War Dogs’ missions to recover lost vibranium artifacts become more like self-centered quests for glory than attempts at keeping the world safe. It’s not always clear that what they’re doing is morally sound, and there are multiple instances where operatives’ emotional entanglements with outsiders come close to putting everyone in danger.
Because it’s a series about highly trained warriors, Eyes of Wakanda is a touch more brutal than Marvel’s previous Disney Plus series. The show is peppered with blood-smattered action sequences where characters are maimed and, in one notable instance, killed with an axe to the head. But there are also elements of whimsy woven throughout — especially in one episode set in Ancient Greece that unfolds like an interpolation of The Song of Achilles.
Unlike What If…?, which was focused on expanding Marvel’s multiverse, Eyes of Wakanda puts more of its energy into highlighting real pieces of African history that inspired Black Panther’s lore. There is still plenty of larger-than-life sci-fi zaniness, though, which keeps things from getting too dry. Out of all the recent animated anthology projects currently streaming, Eyes of Wakanda actually feels most like Hulu’s Predator: Killer of Killers in the way it keeps things short and sweet before bringing it all full circle. It makes for a solid bit of Marvel storytelling — the kind that the studio probably wants to make more of now that it’s trying to prioritize quality over quantity.
Eyes of Wakanda also stars Lynn Whitfield, Jona Xiao, Steve Toussaint, Anika Noni Rose, Patricia Belcher, and Gary Anthony Williams. All four episodes are now streaming on Disney Plus.
On July 24, 2025, the American pro wrestling celebrity Hulk Hogan, whose real name was Terry Bollea, died at the age of 71. Hogan had chronic lymphocytic leukemia and a history of atrial fibrillation, or A-fib, a condition in which the upper chambers of the heart, or atria, beat irregularly and often rapidly. His cause of death has been confirmed as acute myocardial infarction, commonly known as a heart attack.
Hogan became a household name in the 1980s and has long been known for maintaining fitness and a highly active lifestyle, despite having had 25 surgeries in 10 years, including a neck surgery in May.
Hogan’s death has brought renewed attention to the importance of maintaining heart health through exercise. Many people think that bodybuilders are the “picture” of health. However, the truth is that too much muscle can increase strain on the heart and may actually be harmful. It may seem ironic, then, that people who exercise to extreme levels and appear healthy on the outside can, in fact, be quite unhealthy on the inside.
As the director of sports cardiology at the University of Colorado Anschutz Medical Campus, I see patients of all age groups and at varying levels of fitness who are interested in promoting health by incorporating exercise into their lifestyle, or by optimizing their current exercise program.
More exercise and less sedentary behavior reduces the risk of heart disease, stroke, cancer and dementia. andreswd/E+ via Getty Images
Exercise is the foundation for good health
When people think of vital signs, they usually think about things such as heart rate, blood pressure, temperature, breathing rate and blood oxygen levels. However, the American Heart Association also includes “fitness” as an additional vital sign that should be considered when determining a patient’s overall health and risk of heart disease, cancer and death.
While fitness may be determined in various ways, the best way is by checking what is known as peak oxygen uptake, or VO2 max, through a specialized evaluation called a cardiopulmonary exercise test. These can be performed at many doctors’ offices and clinics, and they provide a wealth of information related to overall health, as well as heart, lung and skeletal muscle function.
In fact, a large study done by the Cleveland Clinic found that a low level of fitness poses a greater risk of death over time than other traditional risk factors that people commonly think of, such as smoking, diabetes, coronary artery disease and severe kidney disease.
When it comes to brain health, the American Stroke Association emphasizes the importance of routine exercise and avoiding sedentary behavior in their 2024 guidelines on primary prevention of stroke. The risk of stroke increases with the amount of sedentary time spent throughout the day and also with the amount of time spent watching television, particularly four hours or more per day.
Regarding cognitive decline, the Alzheimer’s Society states that regular exercise reduces the risk of dementia by almost 20%. Furthermore, the risk of Alzheimer’s disease is twice as high among individuals who exercise the least, when compared to individuals who exercise the most.
There is also strong evidence that regular exercise reduces the risk of certain types of cancer, especially, colon, breast and endometrial cancer. This reduction in cancer risk is achieved through several mechanisms.
Finally, exercise improves the quality of life for all people, regardless of their health or their age. In 2023, Hulk Hogan famously quipped, “I’m 69 years old, but I feel like I’m 39.”
7,000 steps is just over 3 miles – depending on your pace, that’s about 40 to 60 minutes of walking.
These organizations all recommend doing at least 150 minutes per week of moderate-intensity exercise, or at least 75 minutes per week of vigorous-intensity exercise. Moderate exercises include activities such as walking briskly (2.5 to 4 miles per hour), playing doubles tennis or raking the yard. Vigorous exercise includes activities such as jogging, running or shoveling snow.
A good rule of thumb for figuring out how hard a specific exercise is is to apply the “talk test”: During moderate-intensity exercise, you can talk, but not sing, during the activity. During vigorous intensity exercise, you can say only a few words before having to stop and take a breath.
There is a lot of solid data to support these recommendations. For example, in a very large analysis of about 48,000 people followed for 30 years, the risk of death from any cause was about 20% lower among those who followed the physical activity guidelines for Americans.
Life can be busy, and some people may find it challenging to squeeze in at least 150 minutes of exercise throughout the course of the week. However, “weekend warriors” – people who cram all their exercise into one to two days over the weekend – still receive the benefits of exercise. So, a busy lifestyle during the week should not prevent people from doing their best to meet the guidelines.
What about the number of steps per day? In a new analysis in The Lancet, when compared with walking only 2,000 steps per day, people who walked 7,000 steps per day had a 47% lower risk of death from any cause, a 25% lower risk of developing heart disease, about a 50% lower risk of death from heart disease, a 38% lower risk of developing dementia, a 37% lower risk of dying from cancer, a 22% lower risk of depression and a 28% lower risk of falls.
One question that many patients ask me – and other doctors – is: “Is it ever too late to start exercising?” There is great data to suggest that people can reap the benefits even if they don’t begin an exercise program into their 50s.
However, in a study of previously sedentary adults with an average age of 53, two years of regular exercise reversed the age-related stiffening of the heart that otherwise occurs in the absence of routine exercise.
And it is important to remember that you do not have to look like a body builder or fitness guru in order to reap the benefits of exercise.
Almost three-quarters of the total benefit to heart, brain and metabolic health that can be gained from exercise will be achieved just by following the guidelines.
On July 24, 2025, the American pro wrestling celebrity Hulk Hogan, whose real name was Terry Bollea, died at the age of 71. Hogan had chronic lymphocytic leukemia and a history of atrial fibrillation, or A-fib, a condition in which the upper chambers of the heart, or atria, beat irregularly and often rapidly. His cause of death has been confirmed as acute myocardial infarction, commonly known as a heart attack.
Hogan became a household name in the 1980s and has long been known for maintaining fitness and a highly active lifestyle, despite having had 25 surgeries in 10 years, including a neck surgery in May.
Hogan’s death has brought renewed attention to the importance of maintaining heart health through exercise. Many people think that bodybuilders are the “picture” of health. However, the truth is that too much muscle can increase strain on the heart and may actually be harmful. It may seem ironic, then, that people who exercise to extreme levels and appear healthy on the outside can, in fact, be quite unhealthy on the inside.
As the director of sports cardiology at the University of Colorado Anschutz Medical Campus, I see patients of all age groups and at varying levels of fitness who are interested in promoting health by incorporating exercise into their lifestyle, or by optimizing their current exercise program.
More exercise and less sedentary behavior reduces the risk of heart disease, stroke, cancer and dementia. andreswd/E+ via Getty Images
Exercise is the foundation for good health
When people think of vital signs, they usually think about things such as heart rate, blood pressure, temperature, breathing rate and blood oxygen levels. However, the American Heart Association also includes “fitness” as an additional vital sign that should be considered when determining a patient’s overall health and risk of heart disease, cancer and death.
While fitness may be determined in various ways, the best way is by checking what is known as peak oxygen uptake, or VO2 max, through a specialized evaluation called a cardiopulmonary exercise test. These can be performed at many doctors’ offices and clinics, and they provide a wealth of information related to overall health, as well as heart, lung and skeletal muscle function.
In fact, a large study done by the Cleveland Clinic found that a low level of fitness poses a greater risk of death over time than other traditional risk factors that people commonly think of, such as smoking, diabetes, coronary artery disease and severe kidney disease.
When it comes to brain health, the American Stroke Association emphasizes the importance of routine exercise and avoiding sedentary behavior in their 2024 guidelines on primary prevention of stroke. The risk of stroke increases with the amount of sedentary time spent throughout the day and also with the amount of time spent watching television, particularly four hours or more per day.
Regarding cognitive decline, the Alzheimer’s Society states that regular exercise reduces the risk of dementia by almost 20%. Furthermore, the risk of Alzheimer’s disease is twice as high among individuals who exercise the least, when compared to individuals who exercise the most.
There is also strong evidence that regular exercise reduces the risk of certain types of cancer, especially, colon, breast and endometrial cancer. This reduction in cancer risk is achieved through several mechanisms.
Finally, exercise improves the quality of life for all people, regardless of their health or their age. In 2023, Hulk Hogan famously quipped, “I’m 69 years old, but I feel like I’m 39.”
7,000 steps is just over 3 miles – depending on your pace, that’s about 40 to 60 minutes of walking.
These organizations all recommend doing at least 150 minutes per week of moderate-intensity exercise, or at least 75 minutes per week of vigorous-intensity exercise. Moderate exercises include activities such as walking briskly (2.5 to 4 miles per hour), playing doubles tennis or raking the yard. Vigorous exercise includes activities such as jogging, running or shoveling snow.
A good rule of thumb for figuring out how hard a specific exercise is is to apply the “talk test”: During moderate-intensity exercise, you can talk, but not sing, during the activity. During vigorous intensity exercise, you can say only a few words before having to stop and take a breath.
There is a lot of solid data to support these recommendations. For example, in a very large analysis of about 48,000 people followed for 30 years, the risk of death from any cause was about 20% lower among those who followed the physical activity guidelines for Americans.
Life can be busy, and some people may find it challenging to squeeze in at least 150 minutes of exercise throughout the course of the week. However, “weekend warriors” – people who cram all their exercise into one to two days over the weekend – still receive the benefits of exercise. So, a busy lifestyle during the week should not prevent people from doing their best to meet the guidelines.
What about the number of steps per day? In a new analysis in The Lancet, when compared with walking only 2,000 steps per day, people who walked 7,000 steps per day had a 47% lower risk of death from any cause, a 25% lower risk of developing heart disease, about a 50% lower risk of death from heart disease, a 38% lower risk of developing dementia, a 37% lower risk of dying from cancer, a 22% lower risk of depression and a 28% lower risk of falls.
One question that many patients ask me – and other doctors – is: “Is it ever too late to start exercising?” There is great data to suggest that people can reap the benefits even if they don’t begin an exercise program into their 50s.
However, in a study of previously sedentary adults with an average age of 53, two years of regular exercise reversed the age-related stiffening of the heart that otherwise occurs in the absence of routine exercise.
And it is important to remember that you do not have to look like a body builder or fitness guru in order to reap the benefits of exercise.
Almost three-quarters of the total benefit to heart, brain and metabolic health that can be gained from exercise will be achieved just by following the guidelines.
On July 24, 2025, the American pro wrestling celebrity Hulk Hogan, whose real name was Terry Bollea, died at the age of 71. Hogan had chronic lymphocytic leukemia and a history of atrial fibrillation, or A-fib, a condition in which the upper chambers of the heart, or atria, beat irregularly and often rapidly. His cause of death has been confirmed as acute myocardial infarction, commonly known as a heart attack.
Hogan became a household name in the 1980s and has long been known for maintaining fitness and a highly active lifestyle, despite having had 25 surgeries in 10 years, including a neck surgery in May.
Hogan’s death has brought renewed attention to the importance of maintaining heart health through exercise. Many people think that bodybuilders are the “picture” of health. However, the truth is that too much muscle can increase strain on the heart and may actually be harmful. It may seem ironic, then, that people who exercise to extreme levels and appear healthy on the outside can, in fact, be quite unhealthy on the inside.
As the director of sports cardiology at the University of Colorado Anschutz Medical Campus, I see patients of all age groups and at varying levels of fitness who are interested in promoting health by incorporating exercise into their lifestyle, or by optimizing their current exercise program.
More exercise and less sedentary behavior reduces the risk of heart disease, stroke, cancer and dementia. andreswd/E+ via Getty Images
Exercise is the foundation for good health
When people think of vital signs, they usually think about things such as heart rate, blood pressure, temperature, breathing rate and blood oxygen levels. However, the American Heart Association also includes “fitness” as an additional vital sign that should be considered when determining a patient’s overall health and risk of heart disease, cancer and death.
While fitness may be determined in various ways, the best way is by checking what is known as peak oxygen uptake, or VO2 max, through a specialized evaluation called a cardiopulmonary exercise test. These can be performed at many doctors’ offices and clinics, and they provide a wealth of information related to overall health, as well as heart, lung and skeletal muscle function.
In fact, a large study done by the Cleveland Clinic found that a low level of fitness poses a greater risk of death over time than other traditional risk factors that people commonly think of, such as smoking, diabetes, coronary artery disease and severe kidney disease.
When it comes to brain health, the American Stroke Association emphasizes the importance of routine exercise and avoiding sedentary behavior in their 2024 guidelines on primary prevention of stroke. The risk of stroke increases with the amount of sedentary time spent throughout the day and also with the amount of time spent watching television, particularly four hours or more per day.
Regarding cognitive decline, the Alzheimer’s Society states that regular exercise reduces the risk of dementia by almost 20%. Furthermore, the risk of Alzheimer’s disease is twice as high among individuals who exercise the least, when compared to individuals who exercise the most.
There is also strong evidence that regular exercise reduces the risk of certain types of cancer, especially, colon, breast and endometrial cancer. This reduction in cancer risk is achieved through several mechanisms.
Finally, exercise improves the quality of life for all people, regardless of their health or their age. In 2023, Hulk Hogan famously quipped, “I’m 69 years old, but I feel like I’m 39.”
7,000 steps is just over 3 miles – depending on your pace, that’s about 40 to 60 minutes of walking.
These organizations all recommend doing at least 150 minutes per week of moderate-intensity exercise, or at least 75 minutes per week of vigorous-intensity exercise. Moderate exercises include activities such as walking briskly (2.5 to 4 miles per hour), playing doubles tennis or raking the yard. Vigorous exercise includes activities such as jogging, running or shoveling snow.
A good rule of thumb for figuring out how hard a specific exercise is is to apply the “talk test”: During moderate-intensity exercise, you can talk, but not sing, during the activity. During vigorous intensity exercise, you can say only a few words before having to stop and take a breath.
There is a lot of solid data to support these recommendations. For example, in a very large analysis of about 48,000 people followed for 30 years, the risk of death from any cause was about 20% lower among those who followed the physical activity guidelines for Americans.
Life can be busy, and some people may find it challenging to squeeze in at least 150 minutes of exercise throughout the course of the week. However, “weekend warriors” – people who cram all their exercise into one to two days over the weekend – still receive the benefits of exercise. So, a busy lifestyle during the week should not prevent people from doing their best to meet the guidelines.
What about the number of steps per day? In a new analysis in The Lancet, when compared with walking only 2,000 steps per day, people who walked 7,000 steps per day had a 47% lower risk of death from any cause, a 25% lower risk of developing heart disease, about a 50% lower risk of death from heart disease, a 38% lower risk of developing dementia, a 37% lower risk of dying from cancer, a 22% lower risk of depression and a 28% lower risk of falls.
One question that many patients ask me – and other doctors – is: “Is it ever too late to start exercising?” There is great data to suggest that people can reap the benefits even if they don’t begin an exercise program into their 50s.
However, in a study of previously sedentary adults with an average age of 53, two years of regular exercise reversed the age-related stiffening of the heart that otherwise occurs in the absence of routine exercise.
And it is important to remember that you do not have to look like a body builder or fitness guru in order to reap the benefits of exercise.
Almost three-quarters of the total benefit to heart, brain and metabolic health that can be gained from exercise will be achieved just by following the guidelines.
On July 24, 2025, the American pro wrestling celebrity Hulk Hogan, whose real name was Terry Bollea, died at the age of 71. Hogan had chronic lymphocytic leukemia and a history of atrial fibrillation, or A-fib, a condition in which the upper chambers of the heart, or atria, beat irregularly and often rapidly. His cause of death has been confirmed as acute myocardial infarction, commonly known as a heart attack.
Hogan became a household name in the 1980s and has long been known for maintaining fitness and a highly active lifestyle, despite having had 25 surgeries in 10 years, including a neck surgery in May.
Hogan’s death has brought renewed attention to the importance of maintaining heart health through exercise. Many people think that bodybuilders are the “picture” of health. However, the truth is that too much muscle can increase strain on the heart and may actually be harmful. It may seem ironic, then, that people who exercise to extreme levels and appear healthy on the outside can, in fact, be quite unhealthy on the inside.
As the director of sports cardiology at the University of Colorado Anschutz Medical Campus, I see patients of all age groups and at varying levels of fitness who are interested in promoting health by incorporating exercise into their lifestyle, or by optimizing their current exercise program.
More exercise and less sedentary behavior reduces the risk of heart disease, stroke, cancer and dementia. andreswd/E+ via Getty Images
Exercise is the foundation for good health
When people think of vital signs, they usually think about things such as heart rate, blood pressure, temperature, breathing rate and blood oxygen levels. However, the American Heart Association also includes “fitness” as an additional vital sign that should be considered when determining a patient’s overall health and risk of heart disease, cancer and death.
While fitness may be determined in various ways, the best way is by checking what is known as peak oxygen uptake, or VO2 max, through a specialized evaluation called a cardiopulmonary exercise test. These can be performed at many doctors’ offices and clinics, and they provide a wealth of information related to overall health, as well as heart, lung and skeletal muscle function.
In fact, a large study done by the Cleveland Clinic found that a low level of fitness poses a greater risk of death over time than other traditional risk factors that people commonly think of, such as smoking, diabetes, coronary artery disease and severe kidney disease.
When it comes to brain health, the American Stroke Association emphasizes the importance of routine exercise and avoiding sedentary behavior in their 2024 guidelines on primary prevention of stroke. The risk of stroke increases with the amount of sedentary time spent throughout the day and also with the amount of time spent watching television, particularly four hours or more per day.
Regarding cognitive decline, the Alzheimer’s Society states that regular exercise reduces the risk of dementia by almost 20%. Furthermore, the risk of Alzheimer’s disease is twice as high among individuals who exercise the least, when compared to individuals who exercise the most.
There is also strong evidence that regular exercise reduces the risk of certain types of cancer, especially, colon, breast and endometrial cancer. This reduction in cancer risk is achieved through several mechanisms.
Finally, exercise improves the quality of life for all people, regardless of their health or their age. In 2023, Hulk Hogan famously quipped, “I’m 69 years old, but I feel like I’m 39.”
7,000 steps is just over 3 miles – depending on your pace, that’s about 40 to 60 minutes of walking.
These organizations all recommend doing at least 150 minutes per week of moderate-intensity exercise, or at least 75 minutes per week of vigorous-intensity exercise. Moderate exercises include activities such as walking briskly (2.5 to 4 miles per hour), playing doubles tennis or raking the yard. Vigorous exercise includes activities such as jogging, running or shoveling snow.
A good rule of thumb for figuring out how hard a specific exercise is is to apply the “talk test”: During moderate-intensity exercise, you can talk, but not sing, during the activity. During vigorous intensity exercise, you can say only a few words before having to stop and take a breath.
There is a lot of solid data to support these recommendations. For example, in a very large analysis of about 48,000 people followed for 30 years, the risk of death from any cause was about 20% lower among those who followed the physical activity guidelines for Americans.
Life can be busy, and some people may find it challenging to squeeze in at least 150 minutes of exercise throughout the course of the week. However, “weekend warriors” – people who cram all their exercise into one to two days over the weekend – still receive the benefits of exercise. So, a busy lifestyle during the week should not prevent people from doing their best to meet the guidelines.
What about the number of steps per day? In a new analysis in The Lancet, when compared with walking only 2,000 steps per day, people who walked 7,000 steps per day had a 47% lower risk of death from any cause, a 25% lower risk of developing heart disease, about a 50% lower risk of death from heart disease, a 38% lower risk of developing dementia, a 37% lower risk of dying from cancer, a 22% lower risk of depression and a 28% lower risk of falls.
One question that many patients ask me – and other doctors – is: “Is it ever too late to start exercising?” There is great data to suggest that people can reap the benefits even if they don’t begin an exercise program into their 50s.
However, in a study of previously sedentary adults with an average age of 53, two years of regular exercise reversed the age-related stiffening of the heart that otherwise occurs in the absence of routine exercise.
And it is important to remember that you do not have to look like a body builder or fitness guru in order to reap the benefits of exercise.
Almost three-quarters of the total benefit to heart, brain and metabolic health that can be gained from exercise will be achieved just by following the guidelines.
On July 24, 2025, the American pro wrestling celebrity Hulk Hogan, whose real name was Terry Bollea, died at the age of 71. Hogan had chronic lymphocytic leukemia and a history of atrial fibrillation, or A-fib, a condition in which the upper chambers of the heart, or atria, beat irregularly and often rapidly. His cause of death has been confirmed as acute myocardial infarction, commonly known as a heart attack.
Hogan became a household name in the 1980s and has long been known for maintaining fitness and a highly active lifestyle, despite having had 25 surgeries in 10 years, including a neck surgery in May.
Hogan’s death has brought renewed attention to the importance of maintaining heart health through exercise. Many people think that bodybuilders are the “picture” of health. However, the truth is that too much muscle can increase strain on the heart and may actually be harmful. It may seem ironic, then, that people who exercise to extreme levels and appear healthy on the outside can, in fact, be quite unhealthy on the inside.
As the director of sports cardiology at the University of Colorado Anschutz Medical Campus, I see patients of all age groups and at varying levels of fitness who are interested in promoting health by incorporating exercise into their lifestyle, or by optimizing their current exercise program.
More exercise and less sedentary behavior reduces the risk of heart disease, stroke, cancer and dementia. andreswd/E+ via Getty Images
Exercise is the foundation for good health
When people think of vital signs, they usually think about things such as heart rate, blood pressure, temperature, breathing rate and blood oxygen levels. However, the American Heart Association also includes “fitness” as an additional vital sign that should be considered when determining a patient’s overall health and risk of heart disease, cancer and death.
While fitness may be determined in various ways, the best way is by checking what is known as peak oxygen uptake, or VO2 max, through a specialized evaluation called a cardiopulmonary exercise test. These can be performed at many doctors’ offices and clinics, and they provide a wealth of information related to overall health, as well as heart, lung and skeletal muscle function.
In fact, a large study done by the Cleveland Clinic found that a low level of fitness poses a greater risk of death over time than other traditional risk factors that people commonly think of, such as smoking, diabetes, coronary artery disease and severe kidney disease.
When it comes to brain health, the American Stroke Association emphasizes the importance of routine exercise and avoiding sedentary behavior in their 2024 guidelines on primary prevention of stroke. The risk of stroke increases with the amount of sedentary time spent throughout the day and also with the amount of time spent watching television, particularly four hours or more per day.
Regarding cognitive decline, the Alzheimer’s Society states that regular exercise reduces the risk of dementia by almost 20%. Furthermore, the risk of Alzheimer’s disease is twice as high among individuals who exercise the least, when compared to individuals who exercise the most.
There is also strong evidence that regular exercise reduces the risk of certain types of cancer, especially, colon, breast and endometrial cancer. This reduction in cancer risk is achieved through several mechanisms.
Finally, exercise improves the quality of life for all people, regardless of their health or their age. In 2023, Hulk Hogan famously quipped, “I’m 69 years old, but I feel like I’m 39.”
7,000 steps is just over 3 miles – depending on your pace, that’s about 40 to 60 minutes of walking.
These organizations all recommend doing at least 150 minutes per week of moderate-intensity exercise, or at least 75 minutes per week of vigorous-intensity exercise. Moderate exercises include activities such as walking briskly (2.5 to 4 miles per hour), playing doubles tennis or raking the yard. Vigorous exercise includes activities such as jogging, running or shoveling snow.
A good rule of thumb for figuring out how hard a specific exercise is is to apply the “talk test”: During moderate-intensity exercise, you can talk, but not sing, during the activity. During vigorous intensity exercise, you can say only a few words before having to stop and take a breath.
There is a lot of solid data to support these recommendations. For example, in a very large analysis of about 48,000 people followed for 30 years, the risk of death from any cause was about 20% lower among those who followed the physical activity guidelines for Americans.
Life can be busy, and some people may find it challenging to squeeze in at least 150 minutes of exercise throughout the course of the week. However, “weekend warriors” – people who cram all their exercise into one to two days over the weekend – still receive the benefits of exercise. So, a busy lifestyle during the week should not prevent people from doing their best to meet the guidelines.
What about the number of steps per day? In a new analysis in The Lancet, when compared with walking only 2,000 steps per day, people who walked 7,000 steps per day had a 47% lower risk of death from any cause, a 25% lower risk of developing heart disease, about a 50% lower risk of death from heart disease, a 38% lower risk of developing dementia, a 37% lower risk of dying from cancer, a 22% lower risk of depression and a 28% lower risk of falls.
One question that many patients ask me – and other doctors – is: “Is it ever too late to start exercising?” There is great data to suggest that people can reap the benefits even if they don’t begin an exercise program into their 50s.
However, in a study of previously sedentary adults with an average age of 53, two years of regular exercise reversed the age-related stiffening of the heart that otherwise occurs in the absence of routine exercise.
And it is important to remember that you do not have to look like a body builder or fitness guru in order to reap the benefits of exercise.
Almost three-quarters of the total benefit to heart, brain and metabolic health that can be gained from exercise will be achieved just by following the guidelines.
On July 24, 2025, the American pro wrestling celebrity Hulk Hogan, whose real name was Terry Bollea, died at the age of 71. Hogan had chronic lymphocytic leukemia and a history of atrial fibrillation, or A-fib, a condition in which the upper chambers of the heart, or atria, beat irregularly and often rapidly. His cause of death has been confirmed as acute myocardial infarction, commonly known as a heart attack.
Hogan became a household name in the 1980s and has long been known for maintaining fitness and a highly active lifestyle, despite having had 25 surgeries in 10 years, including a neck surgery in May.
Hogan’s death has brought renewed attention to the importance of maintaining heart health through exercise. Many people think that bodybuilders are the “picture” of health. However, the truth is that too much muscle can increase strain on the heart and may actually be harmful. It may seem ironic, then, that people who exercise to extreme levels and appear healthy on the outside can, in fact, be quite unhealthy on the inside.
As the director of sports cardiology at the University of Colorado Anschutz Medical Campus, I see patients of all age groups and at varying levels of fitness who are interested in promoting health by incorporating exercise into their lifestyle, or by optimizing their current exercise program.
More exercise and less sedentary behavior reduces the risk of heart disease, stroke, cancer and dementia. andreswd/E+ via Getty Images
Exercise is the foundation for good health
When people think of vital signs, they usually think about things such as heart rate, blood pressure, temperature, breathing rate and blood oxygen levels. However, the American Heart Association also includes “fitness” as an additional vital sign that should be considered when determining a patient’s overall health and risk of heart disease, cancer and death.
While fitness may be determined in various ways, the best way is by checking what is known as peak oxygen uptake, or VO2 max, through a specialized evaluation called a cardiopulmonary exercise test. These can be performed at many doctors’ offices and clinics, and they provide a wealth of information related to overall health, as well as heart, lung and skeletal muscle function.
In fact, a large study done by the Cleveland Clinic found that a low level of fitness poses a greater risk of death over time than other traditional risk factors that people commonly think of, such as smoking, diabetes, coronary artery disease and severe kidney disease.
When it comes to brain health, the American Stroke Association emphasizes the importance of routine exercise and avoiding sedentary behavior in their 2024 guidelines on primary prevention of stroke. The risk of stroke increases with the amount of sedentary time spent throughout the day and also with the amount of time spent watching television, particularly four hours or more per day.
Regarding cognitive decline, the Alzheimer’s Society states that regular exercise reduces the risk of dementia by almost 20%. Furthermore, the risk of Alzheimer’s disease is twice as high among individuals who exercise the least, when compared to individuals who exercise the most.
There is also strong evidence that regular exercise reduces the risk of certain types of cancer, especially, colon, breast and endometrial cancer. This reduction in cancer risk is achieved through several mechanisms.
Finally, exercise improves the quality of life for all people, regardless of their health or their age. In 2023, Hulk Hogan famously quipped, “I’m 69 years old, but I feel like I’m 39.”
7,000 steps is just over 3 miles – depending on your pace, that’s about 40 to 60 minutes of walking.
These organizations all recommend doing at least 150 minutes per week of moderate-intensity exercise, or at least 75 minutes per week of vigorous-intensity exercise. Moderate exercises include activities such as walking briskly (2.5 to 4 miles per hour), playing doubles tennis or raking the yard. Vigorous exercise includes activities such as jogging, running or shoveling snow.
A good rule of thumb for figuring out how hard a specific exercise is is to apply the “talk test”: During moderate-intensity exercise, you can talk, but not sing, during the activity. During vigorous intensity exercise, you can say only a few words before having to stop and take a breath.
There is a lot of solid data to support these recommendations. For example, in a very large analysis of about 48,000 people followed for 30 years, the risk of death from any cause was about 20% lower among those who followed the physical activity guidelines for Americans.
Life can be busy, and some people may find it challenging to squeeze in at least 150 minutes of exercise throughout the course of the week. However, “weekend warriors” – people who cram all their exercise into one to two days over the weekend – still receive the benefits of exercise. So, a busy lifestyle during the week should not prevent people from doing their best to meet the guidelines.
What about the number of steps per day? In a new analysis in The Lancet, when compared with walking only 2,000 steps per day, people who walked 7,000 steps per day had a 47% lower risk of death from any cause, a 25% lower risk of developing heart disease, about a 50% lower risk of death from heart disease, a 38% lower risk of developing dementia, a 37% lower risk of dying from cancer, a 22% lower risk of depression and a 28% lower risk of falls.
One question that many patients ask me – and other doctors – is: “Is it ever too late to start exercising?” There is great data to suggest that people can reap the benefits even if they don’t begin an exercise program into their 50s.
However, in a study of previously sedentary adults with an average age of 53, two years of regular exercise reversed the age-related stiffening of the heart that otherwise occurs in the absence of routine exercise.
And it is important to remember that you do not have to look like a body builder or fitness guru in order to reap the benefits of exercise.
Almost three-quarters of the total benefit to heart, brain and metabolic health that can be gained from exercise will be achieved just by following the guidelines.
