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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.

Read more about: Sedentary Behaviour.


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


Company creating and publishing information in physical activity and health


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


Reductions in heart disease, stroke, diabetes and cancer

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Recent News

25% of calories burned with exercise are compensated by spending less energy elsewhere (LEAF) - 05-Oct-2021

Calorie compensation can reach up to 50% in obese people - explains why it is so hard to lose fat


Exercise rather than dieting is more important for a longer and healthier life

Independent - 20-Sep-2021

Even if you are naturally skinny, you still need to exercise to keep your body healthy


New biological ageing clock based on movement data from a wearable device (LEAF) - 14-Sep-2021

Tracks biological age from physical activity without requiring a blood test


Walking 7000 steps a day is a new target to cut your risk of early death

ScienceAlert - 06-Sep-2021

New study on the middle aged finds 10,000 daily steps have no extra benefit on health than 7000 steps


Rugby players experience decline in cognitive function within just one season

BBC - 30-Aug-2021

Players saw a decline in both blood flow to brain and cognition, regardless of concussions

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