{"id":12644,"date":"2019-05-08T20:48:51","date_gmt":"2019-05-09T00:48:51","guid":{"rendered":"https:\/\/globalwellnessinstitute.org\/?post_type=modality&#038;p=12644"},"modified":"2026-02-24T16:09:03","modified_gmt":"2026-02-24T21:09:03","slug":"exercise","status":"publish","type":"modality","link":"https:\/\/globalwellnessinstitute.org\/wellnessevidence\/exercise\/","title":{"rendered":"Exercise"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Definition of Exercise<\/h2>\n<div class=\"wp-block-atomic-blocks-ab-columns ab-layout-columns-2 ab-2-col-wideright\">\n<div class=\"ab-layout-column-wrap ab-block-layout-column-gap-2 ab-is-responsive-column\">\n<div class=\"wp-block-atomic-blocks-ab-column ab-block-layout-column\">\n<div class=\"ab-block-layout-column-inner\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-19194 size-medium\" src=\"https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2020\/06\/Exercise_Unsplash-scaled-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2020\/06\/Exercise_Unsplash-scaled-300x200.jpg 300w, https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2020\/06\/Exercise_Unsplash-scaled-1024x683.jpg 1024w, https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2020\/06\/Exercise_Unsplash-scaled-768x512.jpg 768w, https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2020\/06\/Exercise_Unsplash-scaled-1536x1024.jpg 1536w, https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2020\/06\/Exercise_Unsplash-scaled-2048x1366.jpg 2048w, https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2020\/06\/Exercise_Unsplash-scaled-600x400.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n<\/div>\n<div class=\"wp-block-atomic-blocks-ab-column ab-block-layout-column\">\n<div class=\"ab-block-layout-column-inner\">\n<p><strong>Exercise:<\/strong> Abundant research has shown benefits of exercise in preventing heart disease and cancer, as well as cognitive decline with age and even viral and bacterial infections. It has also been shown to be beneficial in recovering from heart attacks and in treating heart failure.<\/p>\n<p><strong>Explore Exercise research in the following databases:\u00a0<br \/><\/strong><strong><a class=\"sqs-block-button-element\" style=\"padding: 1em 1em;\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=Exercise\">PubMed<\/a><\/strong>\u00a0\u00a0<strong><a class=\"sqs-block-button-element\" style=\"padding: 1em 1em;\" href=\"https:\/\/www.tripdatabase.com\/Searchresult?criteria=exercise&amp;search_type=standard\">Trip<\/a><\/strong> \u00a0<strong><a class=\"sqs-block-button-element\" style=\"padding: 1em 1em;\" href=\"https:\/\/www.cochranelibrary.com\/advanced-search?cookiesEnabled\">Cochrane*<\/a><\/strong> <br \/><span style=\"font-size: 12px;\">*The Cochrane database requires users to enter the search term manually. Enter \u201cexercise\u201d<\/span><\/p>\n<p><b><span data-olk-copy-source=\"MessageBody\">AI Search:<\/span><\/b> Access Semantic Scholar\u2019s results on exercise.<br \/><strong><a class=\"sqs-block-button-element\" style=\"padding: 1em 1em;\" href=\"https:\/\/www.semanticscholar.org\/search?q=exercise&amp;sort=relevance\"><span data-olk-copy-source=\"MessageBody\">Semantic Scholar<\/span><\/a><\/strong>\u00a0<\/p>\n<p>Learn more about our<span data-olk-copy-source=\"MessageBody\">\u00a0<\/span>3 research databases and AI search platform\u00a0<strong><a href=\"https:\/\/globalwellnessinstitute.org\/wellnessevidence\/research-databases\/\">HERE<\/a><\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><a href=\"https:\/\/globalwellnessinstitute.org\/modalities\/exercise\/exercise-research\/\"><\/p>\n<p><\/a><\/p>\n<hr class=\"wp-block-separator is-style-wide\" \/>\n<a href=\"https:\/\/globalwellnessinstitute.org\/modalities\/exercise\/exercise-research\/\"><\/a><\/p>\n<h3>Research Spotlight<\/h3>\n<p>The databases often return hundreds of medical studies for a single wellness approach. This section summarizes a sampling of five studies \u2013 providing just a taste of the available research.\u00a0<\/p>\n<ul>\n<li>\n<p class=\"p1\"><b>Mixing Up Exercise Linked to Longevity <br \/><\/b>A 2026 study from Harvard,<b>\u00a0<\/b>analyzing 30 years of data from 100K+ Americans, found that diversifying your movement may have a big impact on your lifespan. The researchers found that people that did the highest variety of exercise\u2013\u2013whether walking, gardening or weightlifting\u2013\u2013had a 19% lower risk of premature death compared to those who engaged in the lowest variety, even when total physical activity was held constant. The findings add a new dimension to the well-established link between exercise and longevity. <br \/><a href=\"https:\/\/bmjmedicine.bmj.com\/content\/5\/1\/e001513\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\" data-linkindex=\"1\">Access this study on exercise<\/a><\/p>\n<\/li>\n<li>\n<p class=\"p1\"><b>Just 15 Minutes of Fast Walking per Day Can Dramatically Improve Longevity<br \/><\/b>A 2025 study from Vanderbilt University Medical Center (on 85,000 predominantly Black and low-income participants) found that just 15 minutes of brisk walking daily were linked with a nearly 20% reduction in mortality. The positive effects of walking have been endlessly documented, but this research revealed that walking quickly delivers health benefits in a very short timeframe. Slow walking\u00a0for more than three hours daily was associated with only a 4% reduction in mortality.\u00a0Fast walking reduced premature death from all causes but was particularly effective at reducing deaths from cardiovascular disease.<br \/><a href=\"https:\/\/www.ajpmonline.org\/article\/S0749-3797(25)00230-2\/fulltext\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\" data-linkindex=\"1\">Access this study on exercise<\/a><\/p>\n<\/li>\n<\/ul>\n<ul>\n<li>\n<p class=\"p1\"><b>Landmark Study Shows Exercise Is \u201cBetter Than Drugs\u201d in Stopping Cancer Returning\u00a0<br \/><\/b>A world-first randomized controlled trial (2025) with patients from the US, UK, Australia, France, Canada and Israel has found that a structured exercise regime after cancer treatment (with a personal coach and movement equivalent to three to four walks a week of between 45 and 60 minutes) can dramatically reduce the risk of dying (37% lower risk) and cancer returning or a new cancer developing (28% lower risk). It involved 889 colon cancer patients, 90% with stage three disease. It&#8217;s the first clear evidence that exercise is even better at preventing cancer recurrence and death than many drugs currently prescribed to patients.<br \/><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa2502760\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\" data-linkindex=\"1\">Access this study on exercise<\/a><\/p>\n<\/li>\n<\/ul>\n<ul>\n<li>\n<p><b><span data-olk-copy-source=\"MessageBody\">Being In Shape Is Far Better for Longevity Than Being Thin<br \/><\/span><\/b><span data-olk-copy-source=\"MessageBody\">A 2025 study from the University of Virginia examined the relationship between aerobic fitness, body mass and longevity. It was the largest, most thorough study on the issue to date, analyzing a vast amount of earlier research. It found that being out of shape doubled or tripled the risk of dying prematurely, whatever a person\u2019s body mass index or age was. <\/span>It also found that if someone had obesity but was aerobically fit, that person was about half as likely to die young as someone whose weight was normal but their aerobic fitness was low<strong>.<br \/><\/strong><a href=\"https:\/\/bjsm.bmj.com\/content\/59\/5\/339\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\" data-linkindex=\"1\">Access this study on exercise<\/a><\/p>\n<\/li>\n<\/ul>\n<ul>\n<li>\n<p class=\"x_MsoNormal\"><b><span data-olk-copy-source=\"MessageBody\">Just Four<\/span><\/b><b> Minutes of Intense Exercise Each Day Slashes Cardiovascular Risk<br \/><\/b><span data-olk-copy-source=\"MessageBody\">University of Sydney researchers, in a 2025 study analyzing data\u00a0<\/span>from\u00a0103,000 people that used a fitness tracker\u00a0for years, found that just 1.5-\u00a0to 4-minute bursts of\u00a0daily\u00a0high intensity exercise (whether taking the stairs instead of the elevator or carrying groceries)\u00a0dramatically lowered risk of major adverse cardiovascular events (MACE). The impact was much greater on women than men:\u00a03.4 minutes of intense bouts of exercise per day lowered MACE risk by 45% in women and 16% in men. Women<strong>\u00a0<\/strong><strong>with no exercise regimen who recorded 3.4 minutes a day were 51% less likely to have a heart attack and had 67% decreased risk for heart failure.<br \/><\/strong><a href=\"https:\/\/bjsm.bmj.com\/content\/59\/5\/316\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\" data-linkindex=\"1\">Access this study on exercise<\/a><\/p>\n<\/li>\n<li>\n<p class=\"x_MsoNormal\"><b>Women Who Do Strength Training Live Longer<br \/><\/b>A 2024 study from Cedars-Sinai and other global researchers (using data from 400,000 people) evaluated the differences in the effects of exercise between men and women. It found that women who do strength training two to three days a week are more likely to live longer and have a 30% lower risk of death from heart disease, compared to women who do none. The researchers noted that \u201cwe don&#8217;t have many things that reduce mortality in that way\u201d\u2013and that both aerobic and weight training should be prescribed for women. While the study finds that even small doses of exercise are beneficial for everyone, the data shows that women need less exercise than men to get the same longevity gains. Women who did moderate intensity exercise, such as brisk walking, five times a week, reduced their risk of premature death by 24%, compared to 18% for men. <br \/><a href=\"https:\/\/www.jacc.org\/doi\/10.1016\/j.jacc.2023.12.019\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\" data-linkindex=\"1\">Access this study on exercise<\/a><\/p>\n<\/li>\n<li><b>Sitting All Day Increases Dementia Risk\u2014Even If You Work Out <\/b>\n<p>A 2023 study published in JAMA used data from roughly 50,000 UK adults aged 60+ who wore activity trackers to minutely record their movement (and lack thereof) throughout the day. They then used AI to interpret the results and tracked people\u2019s medical status over the next seven years. They found a very strong correlation between long hours of sitting and dementia: Those who sat at least ten hours a day had an 8% higher risk of getting dementia in those seven years, while those who spent 12 hours sitting had a jaw-dropping 63% higher risk. A surprising finding was that exercising regularly, or walking and taking breaks, did not help: if people still sat more than ten hours a day the dementia risks remained the same. It\u2019s the total hours of sitting that drives the risk.<br \/><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/2809418\">Access this study on exercise<\/a><\/p>\n<\/li>\n<li><b>Exercise in Nature Delivers Bigger Brain Benefits than Indoor Workouts<\/b>\n<p>A small 2023 study from the University of Victoria compared the impact of \u201cgreen exercise\u201d vs. the same exercise done indoors (in this case, a short walk). Using\u00a0electroencephalography to measure the impact on cognitive function, across almost all brain measures, exercise in nature proved the winner. It had a significantly bigger impact on memory, concentration and thinking speed. The researchers concluded that with growing urbanization and sedentary time indoors, that understanding the \u201cnature effect\u201d on cognition is increasingly key.<br \/><a href=\"https:\/\/www.nature.com\/articles\/s41598-022-26093-2\">Access this study on exercise<\/a><\/p>\n<\/li>\n<li><strong>Exercise: 1.5 Times More Effective Than Medication and Therapy for Depression <\/strong>\n<p>In the most comprehensive review (2023) of global studies to date<b>\u00a0<\/b>(1,097 trials, 128,000+ participants), University of South Australia researchers found that exercise should be the \u201cfirst choice treatment\u201d for depression, anxiety and psychological distress, as it improves symptoms 1.5 times better than both leading medications and talk therapy. Every type of exercise\u2014from walking to resistance training to yoga\u2014proved beneficial. The benefits were seen in every clinical population, with the biggest impact on people with major depressive disorder and those who did supervised exercise.<br \/><a href=\"https:\/\/bjsm.bmj.com\/content\/early\/2023\/03\/02\/bjsports-2022-106195\">Access this study on exercise<\/a><\/p>\n<\/li>\n<li><strong>Strong Link Between Even Modest Physical Activity and Lower Levels of Depression<\/strong>\n<p>A 2022 metareview published in\u00a0<i>JAMA Psychiatry<\/i>\u00a0reveals that even modest exercise (less than recommended by public health guidelines) can have a major impact on mental health. Just 2.5 hours a week of brisk walking was related to a 25% lower risk of depression\u2013and the biggest benefits were seen when moving from none to some activity (rather than moving from moderate to high levels of exercise). The researchers argued that 1 in 9 cases of depression might be prevented if everybody in the population was active at current recommendation levels.\u00a0<br \/><a href=\"https:\/\/jamanetwork.com\/journals\/jamapsychiatry\/fullarticle\/2790780\">Access this study on exercise<\/a><\/p>\n<\/li>\n<li><strong>A Life of Modest Exercise Adds Up to Huge Healthcare Savings<\/strong>\n<p>A 2021 study from the US\u00a0National Cancer Institute and CDC found that people who start to exercise before or during middle age save between $824 and $1,874 a year on healthcare costs after they retire\u2014and the earlier they begin even modest exercise (walking or moving for a few hours most weeks), the bigger those savings are.<br \/><a href=\"https:\/\/bmjopensem.bmj.com\/content\/7\/1\/e001038\">Access this study on exercise<\/a><\/p>\n<\/li>\n<li><strong>Regular Exercise Protects Against COVID Hospitalization and Death<\/strong>\n<p>A 2021 study from Kaiser Permanente Southern California of 50,000 people who developed COVID had striking findings: People who exercised for 10 minutes or less each week ended up hospitalized because of COVID at twice the rate of people who exercised 150 minutes a week\u2014and were 2.5 times more likely to die. The researchers noted that being sedentary was the greatest risk factor for severe COVID beyond being elderly or an organ recipient.<br \/><a href=\"https:\/\/bjsm.bmj.com\/content\/early\/2021\/04\/07\/bjsports-2021-104080\">Access this study on exercise<\/a><\/p>\n<\/li>\n<li><strong>Walking Briskly Good for Aging Brain<\/strong>\n<p>A 2021 clinical trial from University of Texas Southwestern Medical Center found that older people with mild cognitive impairment showed significant improvements in brain blood flow, executive function and memory after a yearlong program of brisk walking.<br \/><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33579857\/\">Access this study on exercise<\/a><\/p>\n<\/li>\n<li><strong>Walking Speed Impacts Life Expectancy<\/strong>\n<p>A 2021 study from French medical researchers in the British Medical Journal (tracking 3,000+ older people for five years) found that people with the slowest walking speed had a significantly increased risk of death compared to those who walked fastest\u2013including a threefold increased rate of cardiovascular death.<br \/><a href=\"https:\/\/www.bmj.com\/content\/339\/bmj.b4460\">Access this study on exercise<\/a><\/p>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/globalwellnessinstitute.org\/wellnessevidence\/exercise\/exercise-spotlight\/\"><strong>Read more study snapshots<\/strong><\/a>\n<a href=\"https:\/\/globalwellnessinstitute.org\/modalities\/exercise\/exercise-research\/\"><\/a><\/p>\n<hr class=\"wp-block-separator is-style-wide\" \/>\n<a href=\"https:\/\/globalwellnessinstitute.org\/modalities\/exercise\/exercise-research\/\"><\/a><\/p>\n<h3>Studies-in-Progress\/Clinical Trials Underway<\/h3>\n<p>A clinical trial is any research study that assigns people to health-related interventions to evaluate the outcomes. \u201cInterventions\u201d include drugs, surgical procedures, devices, behavioral treatments, preventive care, etc.<\/p>\n<ul>\n<li style=\"margin-bottom: 0 !important;\"><a href=\"https:\/\/clinicaltrials.gov\/ct2\/results?term=Exercise\" target=\"_blank\" rel=\"noopener\">ClinicalTrials.gov<\/a>: explore trials underway in the U.S.<\/li>\n<li style=\"margin-bottom: 0 !important;\"><a href=\"https:\/\/trialsearch.who.int\/Default.aspx\" target=\"_blank\" rel=\"noopener\">World Health Organization<\/a>: explore trials happening across the globe. When you reach WHO\u2019s search page, please type in \u201cexercise.\u201d<\/li>\n<\/ul>\n<hr \/>\n<h3>Access all studies currently available for Exercise in these databases:<\/h3>\n<p><strong><a class=\"sqs-block-button-element\" style=\"padding: 1em 1em;\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=Exercise\">PubMed<\/a><\/strong>\u00a0\u00a0<strong><a class=\"sqs-block-button-element\" style=\"padding: 1em 1em;\" href=\"https:\/\/www.tripdatabase.com\/Searchresult?criteria=exercise&amp;search_type=standard\">Trip<\/a><\/strong> \u00a0<strong><a class=\"sqs-block-button-element\" style=\"padding: 1em 1em;\" href=\"https:\/\/www.cochranelibrary.com\/advanced-search?cookiesEnabled\">Cochrane*<\/a> \u00a0<a class=\"sqs-block-button-element\" style=\"padding: 1em 1em;\" href=\"https:\/\/www.semanticscholar.org\/search?q=exercise&amp;sort=relevance\"><span data-olk-copy-source=\"MessageBody\">Semantic Scholar<\/span><\/a>\u00a0<\/strong><\/p>\n<p><span style=\"font-size: 12px;\">*The Cochrane database requires users to enter the search term manually. Enter \u201cexercise\u201d<\/span><\/p>\n<div class=\"wp-block-columns has-3-columns\">\n<div class=\"wp-block-column\"><!-- \/wp:post-content --><\/div>\n<\/div>\n ","protected":false},"excerpt":{"rendered":"<p>Definition of Exercise Research Spotlight The databases often return hundreds of medical studies for a single wellness approach. This section summarizes a sampling of five studies \u2013 providing just a taste of the available research.\u00a0 Mixing Up Exercise Linked to Longevity A 2026 study from Harvard,\u00a0analyzing 30 years of data from 100K+ Americans, found that diversifying your movement may have a big impact on your&hellip; <\/p>\n","protected":false},"featured_media":0,"parent":0,"menu_order":6,"template":"","categories":[],"class_list":["post-12644","modality","type-modality","status-publish","hentry","wpautop","clearfix"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercise - Global Wellness Institute<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/globalwellnessinstitute.org\/wellnessevidence\/exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercise - Global Wellness Institute\" \/>\n<meta property=\"og:description\" content=\"Definition of Exercise Research Spotlight The databases often return hundreds of medical studies for a single wellness approach. 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