Table 2.

Health-related physiological effects of aerobic and muscle strengthening physical activity. Green circle indicates that the activity contributes with an effect, whereas a red circle indicates that the activity has no proven effect. Orange circle indicates that the activity may in some cases be effective.

Effects on the Body	Health Effects	Aerobic	Strength
Larger proportion slow-twitch fibers [70,71]	Lower risk for metabolic syndrome with increased exchange of gases and nutrition [71,72]
Larger proportion slow-twitch [73]	Increased strength, coordination and balance in elderly [74] and in sickness [75], lower risk for fall [76]
Formation of new capillaries [71]	Increased aerobic capacity [71]
Improved endothelial function [71]	Lower risk for cardiovascular disease [77], improved function in heart disease [78]
Increased mitochondrial volume [46]	Increased aerobic capacity [79]
Improved glucose transport [80]	Lower risk or metabolic syndrome/Type-2 diabetes [81]
Improved insulin sensitivity [82]	Improved health in people with Type-2 diabetes [82], prevention of Typ-2 diabetes [83]
Increased heart capacity [71]	Lower risk for cardiovascular disease [77], fewer depressions [84,85], also in children [86]
Increased skeletal volume and mineral content [87]	Improved skeletal health [88,89]
Improved body composition [30]	Lower risk for metabolic syndrome [81]
Improved blood pressure regulation [90,91]	Lower risk for cardiopulmonary disease [92]
Improved blood lipid profile [93]	Lower risk for cardiopulmonary disease in elderly [94,95] and Alzheimer’s [96] No effect on blood lipid profiles in children and adolescents [97]
Improved peripheral nerve function [98]	Better coordination, balance and reaction [98,99], especially in children and elderly [100]
Enhanced release of signaling substances [84,101]	Better sleep [102], less anxiety [68], treatment of depression [31]
Improved hippocampus function [103]	Improved cognition and memory [104], less medication [103]
Positive effects on mental capacity [105]	Counteract brain degeneration by diseases [106] and age [107]
Improved immune function [108]	Decreased overall risk for disease [109,110], anti-inflammatory effects [111,112]
Strengthening the connection between brain, metabolism and immune function [113]	Decreased risk for disease [114], improved metabolism [115], decreased risk for depression [116]
Improved intestinal function [14,113]	Improved health [117], mitigated metabolic syndrome, obesity, liver disease, and some cancers [115]