Evidence and other resources for exercise and good health
Many studies have documented the benefits of exercise on various health aspects. We have listed some below.
Analysis of 49 prospective cohort studies, in which 266,939 people were followed up for 7.4 years observed significant protection for depression for all age groups, sexes, all geographic regions. Risk reduction observed for those exercising from 60 minutes a week, with optimal levels at 150 minutes per week.
Am J Psychiatry, 2018; 00, 1-18
A Systematic Review of 10 Intervention Studies showed that supervised training consisting of 40 minutes of aerobic exercise of moderate to vigorous intensity 4 times per week improves erectile dysfunction. Overall, weekly exercise of 160 minutes for 6 months contributes to decreasing erectile problems in men with erectile dysfunction caused by physical inactivity, obesity, hypertension, metabolic syndrome, and/or cardiovascular diseases.
Sex Med. 2018 Jun; 6(2): 75–89.
A study of 1,584 adults aged 49 + years living west of Sydney (Australia), shows that older adults who engaged in higher levels total physical activity (≥5000 MET minutes/week) at baseline were 2-fold more likely to be disease-free and fully functional, that is, having aged successfully 10 years later.
Scientific Reports 8, Article number: 10522 (2018)
A study in the British Journal of Sports Medicine finds that walking faster reduces risk of dying (of any reason, but mainly from cardiovascular disease: heart attacks, strokes, etc.) when compared to walking slow pace by 24%, but even walking average pace is better than slow pace by 20%. For those over 60 there is even a stronger response: 45% reduction when walking average page compared to slow pace and 55% when walking fast. Walking fast is at pace of 6km/h and for approx 150minutes a week.
BJSports (2017), 098677
In a Swedish study, women between the ages 38 and 60 were followed up for the onset of dementia over 44 years. In those assessed most fit only 5% of women developed dementia (and at a much later age by 9 years) than who were moderately fit - 25% developed dementia compared to 32% of those that were of low fitness.