这篇综述强调了全球公认的身体活动指南，并探讨了持续锻炼时发生的各种分子适应。必须强调心肺健康、肌肉力量和肌肉质量在降低死亡率和提高生活质量方面的关键作用。各种研究表明，心肺健康水平较高的个体的心血管死亡率和全因死亡率肯定会大幅降低。还对阻力训练进行了检查，同样，即使每周参与量最少，阻力训练也能显着降低死亡率。当深入研究分子机制时，很明显运动训练对某些心血管疾病有有利的影响，主要是由于它对增强脂质代谢、改善葡萄糖调节、调节炎症和氧化过程的能力以及诱导其他心脏保护作用（如改善心脏功能）有影响。交感神经张力和左心室重构。心血管疾病和恶性肿瘤也具有相同的危险因素，这解释了为什么运动还可以降低患多种癌症的风险。但尽管研究取得了这些进展，心血管疾病仍然普遍存在，这可能表明需要设计其他方法来促进身体活动的参与。这些方法可能包括更加强调增加锻炼依从性所带来的社会效益，而社区参与和健身追踪设备的技术进步则促进了这一点。我们的结论是，运动研究的未来方向应强调个性化或量身定制的运动计划的必要性，以使其对不同人群更具吸引力、更容易获得和更具包容性。

This review emphasizes the globally accepted physical activity guidelines and explores the various molecular adaptations that occur with continuous exercise. It is essential to highlight the critical roles of cardiorespiratory fitness, muscular strength, and muscle mass in reducing mortality and enhancing quality of life. It has been shown in various studies that there are certainly substantial reductions in cardiovascular and all-cause mortality among individuals with high cardiorespiratory fitness levels. Resistance training is also examined, which, likewise, reveals significant mortality benefits, even with minimal weekly engagement. When delving into the molecular mechanisms, it is apparent that exercise training favorably influences certain cardiovascular conditions, mostly owing to its effect on enhanced lipid metabolism, improvement in glucose regulation, ability to modulate inflammation and oxidative processes, and induction of other cardioprotective effects like improved sympathetic tone and left ventricular remodeling. Cardiovascular diseases and malignancy also share the same risk factors, which explains why exercise can also mitigate the risk of developing many types of cancers. But despite these advancements in research, cardiovascular diseases continue to be prevalent, which may suggest the need to devise other means of promoting physical activity involvement. These approaches may include a greater emphasis on the societal benefits of increased exercise adherence, facilitated by community involvement and technological advancements in fitness tracking devices. We conclude that the future directions for exercise research should emphasize the need for personalized or tailored exercise programs to make it more engaging, accessible, and inclusive for a diverse set of people.