🏃 Exercise Science: An Evidence Hub

1. Types of exercise

• Aerobic — walking, running, cycling, swimming; cardiovascular and brain benefits
• Resistance — strength training; muscle mass, bone density, executive function
• HIIT — high-intensity intervals; time-efficient for cardiometabolic gains
• Mind-body — yoga, tai chi; stress reduction, flexibility

2. Exercise for depression

Large network meta-analyses show exercise effect sizes for depression rivaling those of antidepressant medication and CBT, with additional physical health benefits. Dose-response evidence is strong.

3. Cognition and brain health

Exercise elevates BDNF (brain-derived neurotrophic factor), preserves hippocampal volume, and improves executive function. Effects on dementia prevention are especially well-documented in older adults.

4. Sleep effects

Moderate aerobic exercise 3-5 times per week shortens sleep latency and increases deep sleep. However, intense exercise within 2-3 hours of bedtime is counterproductive for most people.

Related: 😴 Sleep Hub

5. Chronic pain

Exercise therapy is a validated non-pharmacological option for chronic low back pain, osteoarthritis, and fibromyalgia — often outperforming rest.