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Free miracle cure! Reduce your risk of heart disease, stroke, diabetes and cancer by up to 50%! If there was a pill with these sort of success rates people would be queuing up to buy them. But why stand in a queue? Just walk around briskly and take some exercise and that's the sort of health benefits you can expect.

As a bonus it can also improve your sleep quality, give you more energy and reduce the risk of mental health diseases such as depression, dementia and Alzheimer’s.

And it doesn't have to be pumping iron down the gym. Regular movement is just a important - so if you commute, walk quickly to the train or bus and keep adding those minutes up throughout the day. Sedentary jobs and lifestyles are a big killer.

You need a balance of regular movement as well as muscle gain (resistance training) and aerobic exercise - plenty of walking is good but you also need a couple of sessions of vigorous (i.e. make you breath hard) exercise for the biggest benefits.


  • recreational exercise is not associated with increased osteoarthritis - but high impact forces and twisting motions do
  • Thinning of shock-absorbing cartilage is a key feature of ageing but physical activity appears to reduce this thinning

It's Never Too Late To Start Exercising

Total mortality after changes in leisure time physical activity in 50 year old men - Byberg et al
Increased physical activity in middle age is eventually followed by a reduction in mortality to the same level as seen among men with constantly high physical activity.

Did you know? The classic 10,000-steps-a-day target has no scientific basic, but instead comes from a marketing campaign for a Japanese pedometer.

Read more about: Sedentary Behaviour.


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Fitness mirror - your boutique fitness studio at home with live & on-demand classes

National Center for Biotechnology Information (NCBI)

Center that advances science and health by providing access to biomedical and genomic information

Human Kinetics

Company creating and publishing information in physical activity and health

Report launch: The longevity of sporting legends


Online event about the impact of professional sport on longevity organized by International Longevity Centre UK.

Benefits of exercise

Reductions in heart disease, stroke, diabetes and cancer

More Exercise resources

Exercise Blog Posts

Sofa exercises mean you don't have to be sedentary while watching TV

Sofa exercises mean you don't have to be sedentary while watching TV

Example exercises that can keep you moving without leaving your living room

Recent News

Increase your lifespan by adding weightlifting exercises to your routine

BBC - 29-Sep-2022

Muscle-strengthening exercises make body leaner and bones stronger, leading to a healthier life


150 mins of intense moderate activity each week found beneficial-weekdays/weekend

Independent - 05-Jul-2022

Clocking up physically active minutes more crucial than when the exercise takes place


Same aged old male athletes at higher heart disease risk than female athletes

British Heart Foundation (BHF) - 07-Jun-2022

Stiffer aorta and older vascular age in older male athletes when compared to female athletes


Excessive TV time linked to poor heart health irrespective of genetic risk

The Guardian - 24-May-2022

Reducing TV time is linked to avoidance of coronary heart diseases


Faster walking associated with longer telomeres, could improve health and lifespan (LEAF) - 11-May-2022

We know exercise keeps people healthier and this may be just one of the underlying mechanisms

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