Sources & Evidence
The health claims on this site are derived from peer-reviewed research and public health guidelines. Below are the primary sources organised by topic.
Physical Activity Guidelines
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WHO 2020 Guidelines on Physical Activity and Sedentary Behaviour
World Health Organization recommendations for adults: 150–300 minutes per week of moderate-intensity aerobic activity.
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CDC Physical Activity Guidelines for Adults
U.S. Centers for Disease Control and Prevention physical activity recommendations.
Mortality Risk Reduction
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Lowest risk of death among adults exercising 150–600 min/week (2022)
American Heart Association study on optimal exercise duration for mortality reduction.
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Leisure Time Physical Activity and Mortality: Detailed Pooled Analysis
JAMA Internal Medicine meta-analysis of 661,137 participants examining physical activity and mortality.
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Physical Activity, All-Cause and Cardiovascular Mortality
Research on the relationship between physical activity levels and mortality risk.
Cardiovascular Disease
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Exercise for Primary and Secondary Prevention of Cardiovascular Disease
Journal of the American College of Cardiology review on exercise and cardiovascular outcomes.
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Epidemiological evidence for physical activity reducing CVD and diabetes risk
Journal of Applied Physiology review of epidemiological evidence.
Type 2 Diabetes Prevention
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Exercise and Type 2 Diabetes: ACSM/ADA Joint Position Statement
American College of Sports Medicine and American Diabetes Association joint guidelines.
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Strength Training and Risk of Type 2 Diabetes and CVD
Research on strength training's role in reducing diabetes and cardiovascular disease risk.
Mental Health
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Association Between Physical Activity and Risk of Depression
JAMA Psychiatry study on physical activity and depression risk.
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Effect of exercise for depression: systematic review and network meta-analysis
BMJ meta-analysis of 218 studies with 14,170 participants on exercise and depression.
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Association between physical activity and risk of anxiety: dose-response meta-analysis
eClinicalMedicine/The Lancet analysis on physical activity and anxiety risk reduction.
Cognitive Function & Brain Health
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Effects of aerobic exercise on cognitive function, sleep quality, and quality of life in older adults with MCI
Frontiers in Neurology study on exercise benefits for cognitive function.
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Impact of sleep and exercise on brain atrophy in mild cognitive impairment
ScienceDirect research on combined effects of sleep and exercise on brain health.
Sleep Quality
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Impact of exercise intervention on depression, anxiety, sleep and quality of life
Frontiers in Psychiatry study on exercise's effects on sleep and mental health.
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The impact of physical activity on sleep architecture and cognitive function
Frontiers in Psychiatry research on physical activity, sleep patterns, and cognition.
Important Note
These are population-level associations, not guarantees for any individual. Outcomes depend on baseline health, genetics, diet, and other lifestyle factors. Always consult a healthcare professional before starting any exercise programme.