Physical Activity Wellness Research

February 28, 2023 - Daily 11 minute brisk walk enough to reduce risk of early death - University of Cambridge, UK
In a study published in the British Journal of Sports Medicine, researchers found 11 minutes a day of moderate-intensity physical activity would be sufficient to lower the risk of diseases such as heart disease, stroke and a number of cancers. “If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news."

February 24, 2023 - Exercise more effective than medicines to manage mental health - University of South Australia
"University of South Australia researchers are calling for exercise to be a mainstay approach for managing depression as a new study shows that physical activity is 1.5 times more effective than counselling or the leading medications."

February 6, 2023 - Playing golf may be just as healthy or better than Nordic walking for older people - University if Eastern Finland
"Researchers at the University of Eastern Finland investigated the immediate physiological cardiovascular effects of playing a round of golf, walking, and Nordic walking. All three types of exercise lowered blood pressure. A round of golf was lower in intensity but longer-lasting and more energy-consuming than walking or Nordic walking, thus showing positive effects on lipid profile and glucose metabolism."

Dec. 8, 2022 - Adding yoga to regular exercise improves cardiovascular health and wellbeing - Canadian Journal of Cardiology
"A three-month pilot study of patients with hypertension appearing in the Canadian Journal of Cardiology, published by Elsevier, demonstrates that adding yoga to a regular exercise training regimen supports cardiovascular health and wellbeing and is more effective than stretching exercises. Incorporation of yoga reduced systolic blood pressure and resting heart rate and improved 10-year cardiovascular risk."

Oct. 27, 2022 - Short bursts of vigorous activity linked with increased longevity - European Society of Cardiology
“The results indicate that accumulating vigorous activity in short bouts across the week can help us live longer,” said study author Dr. Matthew N. Ahmadi of the University of Sydney, Australia. “Given that lack of time is the most commonly reported barrier to regular physical activity, accruing small amounts sporadically during the day may be a particularly attractive option for busy people.” Among some of the study findings, researchers found "Regarding frequency, accumulating short bouts (up to two minutes) of vigorous activity on average four times a day was associated with a 27% lower risk of death. But health benefits were observed at even lower frequencies: 10 short bouts a week was associated with 16% and 17% lower risks of cardiovascular disease and cancer, respectively."

Oct. 20, 2022 - Activity 'snacks’ following meals may help maintain muscle mass: Study - University of Toronto
”Interrupting prolonged sitting with periodic activity “snacks” may help maintain muscle mass and quality, according to a new study by researchers at the University of Toronto. Daniel Moore, an associate professor of muscle physiology at the Faculty of Kinesiology & Physical Eduction (KPE) who led the study, found that short bouts of activity, such as two minutes of walking or body weight sit-to-stand squats, allow the body to use more amino acids from meals to build muscle proteins.”

August 24, 202 - Physical Activity May Have a Stronger Role than Genes in Longevity - University of California San Diego
"Our study showed that, even if you aren’t likely to live long based on your genes, you can still extend your lifespan by engaging in positive lifestyle behaviors such as regular exercise and sitting less," said senior author Aladdin H. Shadyab, Ph.D., assistant professor at the Herbert Wertheim School of Public Health and Human Longevity Science at UC San Diego. “Conversely, even if your genes predispose you to a long life, remaining physically active is still important to achieve longevity.”

August 15, 2022 - Exercise answer: Research shows it’s how often you do it, not how much - Edith Cowan University
Three groups of study participants performed bicep contractions and changes in muscle strength and muscle thickness were measured and compared. One group did six contractions a day for five days a week (6x5 group), another group crammed 30 contractions into a single day, once a week, and the third group performed six contractions just one day a week. Researchers found after four weeks, both the group doing 30 contractions in a single day and the group doing six contractions once a week did not show any increase in muscle strength. However, the 6x5 group saw significant increases in muscle strength at more than 10 per cent.

July 25, 2022 - Getting more exercise than guidelines suggest may further lower death risk - American Heart Association journal Circulation
”The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of both. That advice is based on federal guidelines for physical activity.” Researchers found “Going above and beyond the recommended minimums reaped greater longevity rewards, especially for moderate physical activity.” Extra moderate-intensity exercise for 300 to 600 minutes per week was associated with a 26%-31% lower risk of death from any cause…” compared to those who hit just the minimum goals for moderate physical activity, which had a lower risk of 20%-21%.

June 15, 2022 - Nordic walking improves functional capacity in people with heart disease - University of Ottawa Heart Institute
Study "... found Nordic walking is “statistically and clinically superior” to high-intensity interval training (HIIT) and moderate-to-vigorous intensity continuous training (MICT) in increasing functional capacity in patients with coronary artery disease enrolled in cardiac rehabilitation."

June 15, 2022 - Trade the chair for fresh air—study weighs in on link between sitting time and cardio health - Simon Fraser University, Canada
An international study surveying more than 100,000 individuals in 21 countries found that people who sat for six to eight hours a day had a 12-13 per cent increased risk for early death and heart disease, while those who sat for more than eight hours daily increased that to a sobering 20 per cent.

June 8, 2022 - Walking towards healthier knees - Baylor College of Medicine
"A new study published today in Arthritis & Rheumatology led by researchers at Baylor College of Medicine reveals that walking for exercise can reduce new frequent knee pain among people age 50 and older diagnosed with knee osteoarthritis, the most common form of arthritis. Additionally, findings from the study indicate that walking for exercise may be an effective treatment to slow the damage that occurs within the joint."

April 7, 2022 - Exercise shown to release protein reducing bowel cancer risk - New Castle University, UK
Experts have identified how exercise can lower your risk of getting bowel cancer and slow the growth of tumors. “Scientists at Newcastle University have shown that physical activity causes the cancer-fighting protein, interleukin-6 (IL-6), to be released into the bloodstream which helps repair the DNA of damaged cells.”

March 8, 2022 - Physical activity may protect your brain as you age - University of Georgia
"Published in Sport Sciences for Health, the study followed 51 older adults, tracking their physical activity and fitness measurements. The participants performed tests specifically designed to measure cognitive functioning and underwent MRIs to assess brain functioning." According to Marissa Gogniat, lead author of the study, “We’ve always been told it’s good to exercise, but I think this is some evidence that exercise can actually change your brain,…”

March 2, 2022 - META-ANALYSIS OF 15 STUDIES REPORTS NEW FINDINGS ON HOW MANY DAILY WALKING STEPS NEEDED FOR LONGEVITY BENEFIT - University of Massachusetts Amherst
According to researchers, for "... adults 60 and older, the risk of premature death leveled off at about 6,000-8,000 steps per day, meaning that more steps than that provided no additional benefit for longevity. Adults younger than 60 saw the risk of premature death stabilize at about 8,000-10,000 steps per day."

Feb. 28, 2022 - 30-60 mins of weekly muscle strengthening activity linked to 10-20% lower death risk - British Journal of Sports Medicine
"Between 30 and 60 minutes of muscle strengthening activity every week is linked to a 10-20% lower risk of death from all causes, and from cardiovascular disease, diabetes, and cancer, in particular, finds a pooled data analysis of the available evidence, published online in the British Journal of Sports Medicine.
The findings are independent of aerobic exercise. But the analysis points to a J-shaped curve for most outcomes, with no conclusive evidence that more than an hour a week of muscle strengthening activity reduces the risk further still."

Feb. 27, 2022 - PHYSICAL FITNESS LINKED TO LOWER RISK OF ALZHEIMER’S DISEASE - American Academy of Neurology
"The participants were divided into five groups, from least fit to most fit. Fitness levels were determined by how well participants did on a treadmill test. This test measures exercise capacity, the highest amount of physical exertion a person can sustain. For people who are middle-aged and older, the highest level of fitness can be achieved by walking briskly most days of the week, for two and a half hours or more per week." According to researchers "... they found that the people in the most fit group were 33% less likely to develop Alzheimer’s disease than those in the least fit group. The second most fit group was 26% less likely to develop the disease, while the middle group was 20% less likely and those in the second least fit group were 13% less likely to develop the disease than those in the least fit group."

Feb. 3, 2022 - Exercise can provide relief for dry, itchy eyes - University of Waterloo
"Fifty-two participants were divided into two groups—athlete and non-athlete—to participate in an exercise session. Participants in the athlete group exercised at least five times per week, while non-athlete participants exercised no more than once per week." According to study findings, “While participants in the athlete group showed the largest increase, [Study co-author] Otchere says all participants experienced a meaningful boost in tear quantity and tear film stability after the exercise session.”

Jan. 20, 2022 - Step Up: walking may reduce Type 2 Diabetes risk for adults 65 and older - Univ. of California San Diego
“A key figure from our study is that for every 1,000 steps per day, our results showed a 6% lower diabetes risk in this population. What that means is, if the average older adult were to take 2,000 more steps every day in addition to what they were already doing, they might expect a 12% reduction in diabetes risk,...”

Nov. 17, 2021 - Exercise increases the body’s own ‘cannabis’ which reduces chronic inflammation, says new study
"Researchers found study participants with arthritis who did 15 minutes of muscle strengthening exercises every day for 6 weeks, not only had reduced pain, but also had more gut microbes of the kind that produce anti-inflammatory substances."

Nov. 9, 2021 - Anxiety effectively treated with exercise - University of Gothenburg
In a research study, "Through drawing of lots, participants were assigned to group exercise sessions, either moderate or strenuous, for 12 weeks. The results show that their anxiety symptoms were significantly alleviated even when the anxiety was a chronic condition, compared with a control group who received advice on physical activity according to public health recommendations."

Oct. 14, 2021 - Data Continues to Show that Americans Need at Least 5 Hours Per Week of Physical Activity to Prevent Some Cancers - American Cancer Society
”A new report finds more than 46,000 cancer cases annually in the United States could be prevented if Americans met the 5 hours per week of moderate-intensity recommended physical activity guidelines.” The Study found “… when focusing on specific cancer sites, 16.9% of stomach cancers, 11.9% of endometrial cancers, 11.0% of kidney cancers, 9.3% of colon cancers, 8.1% of esophageal cancers, 6.5% of female breast cancers, and 3.9% of urinary bladder cancers were associated with lack of exercise.”

April 1, 2021 - Keep pace: Walking with a partner is great but might slow you down - Purdue University
"The study looked at walking times and gait speeds of 141 individuals from 72 couples. The participants ranged from age 25-79 and were in numerous settings, including clear or obstacle-filled pathways, walking together, walking together holding hands and walking individually." Researchers were hoping to find that slower partners would speed up to match the faster partner, but that is not what the study revealed. According to Purdue Professor Libby Richards, “If someone substantially slows down when they are walking with someone else, that could negate some of the health benefits recognized if they walked alone at a faster pace,…” The message here remember if you walk with you partner, remember to keep up the pace!

Nov. 16, 2020 - Bursts of exercise can lead to significant improvements in indicators of metabolic health
Researchers at Massachusetts General Hospital (MGH) found a favorable shift from the effects of a 12 minute "... brief bout of exercise can have on the circulating levels of metabolites that govern such key bodily functions as insulin resistance, oxidative stress, vascular reactivity, inflammation and longevity.

Oct 7, 2020 - Exercise intensity not linked to mortality risk in older adults, finds trial
In this Study conducted in Norway, which consisted of "... 1,567 participants, 400 were assigned to two weekly sessions of high intensity interval training (HIIT), 387 were assigned to moderate intensity continuous training (MICT), and 780 to follow the Norwegian guidelines for physical activity (control group), all for five years. " The researchers found no difference in all-cause mortality, no differences in cardiovascular disease, and no differences in cancer between the control group and the combined HIIT and MICT groups.

March 31, 2020 - Number of steps per day more important than step intensity
"Compared with people who took 4,000 steps a day, those who took 8,000 steps a day at the start of the study had a 50% lower risk of dying from any cause during follow-up. People who took 12,000 steps a day had a 65% lower risk of dying than those who took only 4,000.
Higher step counts were also associated with lower rates of death from heart disease and cancer. These benefits were consistent across age, sex, and race groups. Step intensity did not seem to impact the risk of mortality once the total number of steps per day was considered. Only an increased number of steps per day was associated with a reduced risk of death."

Feb. 3, 2020 - Aerobic Exercise Training Linked to Enhanced Brain Function in Adults at Risk for Alzheimer’s Disease
"Half of the participants were randomly assigned to receive information about maintaining an active lifestyle but no further intervention. The other half participated in a moderate intensity treadmill training program with a personal trainer, three times per week for 26 weeks. Researchers found that "... individuals assigned to the active training program improved their cardiorespiratory fitness, spent less time sedentary after the training program ended, and performed better on cognitive tests of executive functioning..."

Jan. 2, 2020 - Expert Alert: Keep exercising: New study finds it’s good for your brain’s gray matter
The study involved 2,013 adults and Participants were examined in phases from 1997 through 2012. Cardiorespiratory fitness was measured and MRI brain data also were analyzed. “The results suggest cardiorespiratory exercise may contribute to improved brain health and decelerate a decline in gray matter.”

Dec. 26, 2019 - Exercise may reduce risk for cancer by as much as 25 percent
Researchers analyzed nine studies involving more than 750,000 adult participants and compared physical activity with the incidence of 15 types of cancer. "... people who engaged in physical activity as recommended by the National Institutes of Health were able to reduce their risk for seven different types of cancer by as much as 25 percent. This included common -- and deadly -- forms of the disease like colon and breast cancers, as well as endometrial cancer, kidney cancer, myeloma, liver cancer, and non-Hodgkin lymphoma."

Nov. 4, 2019 - Any amount of running linked to significantly ‌lower‌ ‌risk‌ ‌of‌ ‌death‌
"When‌ ‌the‌ ‌study‌ ‌data‌ ‌were‌ ‌pooled,‌ ‌any‌ ‌amount‌ ‌of‌ ‌running‌ ‌was‌ ‌associated‌ ‌with‌ ‌a‌ ‌27%‌ ‌lower‌ ‌risk‌ ‌of‌ ‌death‌ ‌from‌ ‌all‌ ‌causes‌ ‌for‌ ‌both‌ ‌sexes,‌ ‌compared‌ ‌with‌ ‌no‌ ‌running.‌ ‌ ‌ And‌ ‌it‌ ‌was‌ ‌associated‌ ‌with‌ ‌a‌ ‌30%‌ ‌lower‌ ‌risk‌ ‌of‌ ‌death‌ ‌from‌ ‌cardiovascular‌ ‌disease,‌ ‌and‌ ‌a‌ ‌23%‌ ‌lower‌ ‌risk‌ ‌of‌ ‌death‌ ‌from‌ ‌cancer.‌ ‌Even‌ ‌small‌ ‌‘doses’--for‌ ‌example,‌ ‌once‌ ‌weekly‌ ‌or‌ ‌less,‌ ‌lasting‌ ‌less‌ ‌than‌ ‌50‌ ‌minutes‌ ‌each‌ ‌time,‌ ‌and‌ ‌at‌ ‌a‌ ‌speed‌ ‌below‌ ‌6‌ ‌miles‌ ‌(8‌ ‌km)‌ ‌an‌ ‌hour,‌ ‌still‌ ‌seemed‌ ‌to‌ ‌be‌ ‌associated‌ ‌with‌ ‌significant‌ ‌health/longevity‌ ‌benefits.‌" ‌ ‌

Aug. 9, 2019 - Regular exercise may slow decline in those at risk of Alzheimer's
"Moderate exercise is not only good for memory as people age, it also appears to help prevent the development of physical signs of Alzheimer's, known as biomarkers, in those who are at risk for the disease, according to research presented at the annual convention of the American Psychological Association."

July 17, 2019 - Maintaining or starting exercise in middle age tied to longer life
"Even if they were inactive during their younger years, middle aged and older adults who get at least the minimum recommended amount of exercise each week may live longer than their sedentary counterparts, suggests a large UK study."

June 20, 2019 - UBC research shows upbeat music can sweeten tough exercise
"New research coming out of UBC’s Okanagan campus demonstrates that upbeat music can make a rigorous workout seem less tough. Even for people who are insufficiently active." Stork’s research revealed music has the power to enhance people’s workouts and may ultimately give people the extra boost to stick with a workout program.

May 16, 2019- Faster walkers more likely to live longer
"The research, using data from the UK Biobank of 474,919 people recruited within the UK, found those with a habitually fast walking pace have a long life expectancy across all levels of weight status..."

March 25, 2019 - Even Light Levels of Physical Activity Provide Benefits
A new study from researchers at the American Cancer Society finds replacing 30 minutes of sitting a day with activities like slow walking and light housework was linked to a 14% lower risk of dying and moderate activity such as brisk walking to vigorous activity like jogging or running was linked with a 45% lower risk of dying.

March 19, 2019 - Getting active later in life brings benefits
'“Midlife is not too late to start being active,” Saint-Maurice says. “People who have been physically inactive throughout much of their adulthood can gain substantial health benefits by increasing their physical activity.”'

March 15, 2019 - Light physical activity linked to lower risk of heart disease in older women
Light physical activity such as gardening might be enough to "...reduce the risk of cardiovascular disease events such as stroke or heart failure by up to 22 percent, and the risk of heart attack or coronary death, by as much as 42 percent."

Feb. 21, 2019 - Keeping Active in Middle Age May Be Tied to Lower Risk of Dementia
According to Swedish researchers, “… women with a high level of mental activities were 46 percent less likely to develop Alzheimer’s disease and 34 percent less likely to develop dementia overall than the women with the low level of mental activities. The women who were physically active were 52 percent less likely to develop dementia with cerebrovascular disease and 56 percent less likely to develop mixed dementia than the women who were inactive.”

Jan. 23, 2019 - Study supports physical activity as a preventive strategy against depression
"Now a team led by Massachusetts General Hospital (MGH) investigators has used a novel research method to strongly support physical activity as a preventive measure for depression."

Nov. 13, 2018 - Weightlifting is good for your heart and it doesn’t take much
According to Iowa State University researchers, “Less than an hour of weekly resistance exercise (compared with no resistance exercise) was associated with a 29 percent lower risk of developing metabolic syndrome, which increases risk of heart disease, stroke and diabetes.”

Oct. 23, 2018 - Long-term vigorous exercise may lower risk of advanced and fatal prostate cancers
"The study, which was published this month in European Urology, showed that men who engaged most frequently in vigorous activity over the length of the study had a 30% lower risk of developing advanced prostate cancer and 25% lower risk of developing lethal prostate cancer when compared with men who exercised the least.”

Oct. 3, 2018 - Exercise reduces stress, improves cellular health in family caregivers
"Exercising at least three times a week for six months reduced stress in a group of family caregivers and even appeared to lengthen a small section of their chromosomes that is believed to slow cellular aging, new UBC research has found."

Sept. 24, 2018 - Short Bout of Exercise Might Boost Your Memory
“The small study involved 36 healthy college-aged men and women and found that just 10 minutes of relaxed cycling on a stationary bike was all it took to improve recall during memory testing conducted right afterwards.”

Sept. 5, 2018 - Study: Walk more to reduce heart failure risk
"Each additional 30 to 45 minutes per day of activity was associated, on average, with a risk reduction of 9 percent for overall heart failure..."

Aug 8, 2018 - Older adults who get physical can lower their heart disease risk
University of Bristol researchers find "Adults in their early 60s, who spend less time sitting and more time engaged in light to vigorous physical activity, benefit with healthier levels of heart and vessel disease markers..."

May 15, 2018 - Six Years of Exercise -- or Lack of It -- May Be Enough to Change Heart Failure Risk
"By analyzing reported physical activity levels over time in more than 11,000 American adults, Johns Hopkins Medicine researchers conclude that increasing physical activity to recommended levels over as few as six years in middle age is associated with a significantly decreased risk of heart failure, a condition that affects an estimated 5 million to 6 million Americans. The same analysis found that as little as six years without physical activity in middle age was linked to an increased risk of the disorder."

April 4, 2018 - Get moving to get happier
"The review of observational studies found that compared to inactive people, the odds ratio of being happy was 20, 29 and 52 percent higher for people who were insufficiently active, sufficiently active, or very active, respectively."

March 22, 2018 - Duke-led study finds that moderate-to-vigorous workouts reduce mortality
”Kraus’s study found that even brief trips up and down stairs would count toward accumulated exercise minutes and reducing health risks so long as the intensity reaches a moderate or vigorous level. Moderate exertion was defined as brisk walking at a pace that makes it hard to carry a conversation.”

Feb. 14, 2018 - Poor fitness linked to weaker brain fiber, higher dementia risk
"In particular, a new study from UT Southwestern’s O’Donnell Brain Institute suggests that the lower the fitness level, the faster the deterioration of vital nerve fibers in the brain. This deterioration results in cognitive decline, including memory issues characteristic of dementia patients."

Jan. 8, 2018 - Proper exercise can reverse damage from heart aging
"To reap the most benefit, the exercise regimen should begin by late middle age (before age 65), when the heart apparently retains some plasticity and ability to remodel itself, according to the findings by researchers..." According to researchers, this exercise regimen should be performed at least four to five times a week.

Dec. 12, 2017 - High-intensity exercise delays Parkinson's progression
"High-intensity exercise three times a week is safe for individuals with early-stage Parkinson’s disease and decreases worsening of motor symptoms, according to a new phase 2, multi-site trial led by University of Colorado Anschutz Medical Campus and Northwestern Medicine scientists."

Nov. 6, 2017 - Greater health benefit from exercise than previously reported
"Moderate to vigorous intensity physical activity (e.g., brisk walking) was associated with 60–70 percent lower risk of death at the end of the four-year study among the most active women, compared to the least active."

July 19, 2016 - Study Shows Tai Chi and Physical Therapy Were Equally Helpful for Knee Osteoarthritis
"Patients in the two groups had similar decreases in pain and improvements in physical functioning after 12 weeks, and the benefits of treatment were maintained for the full 52 weeks of the study."

May 16, 2016 - Increased physical activity associated with lower risk of 13 types of cancer
"The investigators confirmed that leisure-time physical activity, as assessed by self-reported surveys, was associated with a lower risk of colon, breast, and endometrial cancers. They also determined that leisure-time physical activity was associated with a lower risk of 10 additional cancers, with the greatest risk reductions for esophageal adenocarcinoma, liver cancer, cancer of the gastric cardia, kidney cancer, and myeloid leukemia."