PHYSICAL ACTIVITY MADE EASY

The only exercise some people get is jumping to conclusions, running down their friends, stretching the truth, side-stepping responsibility, and pushing their luck!  -  Anonymous

PHYSICAL ACTIVITY BASICS

1. Adding moderate amounts of physical activity prolongs your life 
2. Adding 1 additional hour of moderate physical activity (brisk walking) per week (yes you read that right: PER WEEK) reduces all-cause-mortality by 10%
3. Physical activity has a profound impact on our hormonal, digestive, cardiovascular, metabolic, and nervous systems

A life saver

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RECENT EVIDENCE FROM 2020/2021 (META-ANALYSES)

A man's health can be judged by which he takes two at a time - pills or stairs - Joan Welsh

The book assembles much of the key evidence around the benefits of physical activity.  In general, I quoted the most conservative studies or meta-analyses to ensure I do not overstate any claim.  Also, I tend to exclude studies where there are conflicts of interest (for example the study is funded by a company that benefits from its conclusions).  Below you find additional evidence from the past year that further supports the conclusions of the book.  The main topic of each study is underlined for ease of search.

A meta-analysis covering over 900 000 participants of various levels of physical activity shows that moderate physical activity (roughly 5-7 hours of brisk walking per week) correlates with a ca 29% relative risk reduction of heart failure.  What is great about the study is that they also look at the dose-response relationship (i.e., does more physical activity lead to a lower risk of heart failure. (note: the study is broader than what I state above). 
Aune, D., Schlesinger, S., Leitzmann, M.F. et al. Physical activity and the risk of heart failure: a systematic review and dose–response meta-analysis of prospective studies. Eur J Epidemiol (2020).

A meta-analysis covering 3m people and 11 countries concludes that increasing levels of moderate-to-vigorous physical activity are inversely associated with incident depression and the onset of subclinical depressive symptoms by a significant 21%.
Dishman RK, McDowell CP, Herring MP

Customary physical activity and odds of depression: a systematic review and meta-analysis of 111 prospective cohort studies, British Journal of Sports Medicine Published Online First: 05 January 2021.

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