In 2019, Dustin J. Oranchuk and a team from Auckland University of Technology reviewed 26 studies with 713 participants on isometric training's long-term effects. They looked at how muscle length, intensity, and intent affect adaptations like muscle size, strength, and architecture over 3-14 weeks.

In 2025, Paul Jarle Mork and a team from the Norwegian University of Science and Technology studied 11,194 adults over time. They tracked walking habits and lower back problems, comparing those who walked more to those who walked less, focusing on daily minutes rather than speed.

In 2025, J. Zeng and a team from China reviewed 9 randomized trials with 514 adults battling depression. They compared high-intensity exercise (like intense running or weight lifting) to control groups, measuring depression with standard scales like the Hamilton Rating Scale for Depression (HRSD). Workouts lasted from weeks to months.

In 2025, Jingfeng Chen and a team from Chinese universities reviewed animal and human studies on how vitamin D and exercise together help keep brains healthy as people age. They looked at things like brain growth proteins, blood flow, and swelling in the brain, focusing on older adults with memory problems.

In 2024, Harvard Health Publishing reviewed studies on how exercise helps chronic pain, like back pain or arthritis. They looked at how activities such as walking, swimming, or yoga affect pain levels, inflammation, and mood in adults with ongoing pain, drawing on clinical trials and expert insights.

In 2025, Vladimir Losev and a team from the MRC Laboratory of Medical Sciences in London analyzed 21,241 UK Biobank adults, using AI to study body fat via whole-body imaging and heart health through scans. They focused on visceral fat (hidden around organs like the stomach) and its link to heart aging, measured by tissue stiffness and inflammation.

In 2025, Takuji Kawamura and a team from Tohoku University reviewed studies on how exercise affects epigenetic aging, which shows how fast your body ages at the DNA level. They looked at human and animal research, focusing on structured workouts like running or weightlifting, using epigenetic clocks to measure DNA changes in blood, muscles, and other organs.

In 2023, Mark Hyman from the UltraWellness Center reviewed research on mitochondria, the cell powerhouses that convert food to energy. They decline with age, causing fatigue, brain fog, muscle weakness, and inflammation linked to diseases like Parkinson's, diabetes, heart disease, and cancer. Exercise triggers mitophagy, clearing damaged mitochondria, with studies showing 20-30% better mitochondrial function in active people vs. sedentary.

In 2025, Emily C. Fraschetti and a team from York University studied 30 healthy young males in a 12-week trial. They did resistance and plyometric exercises twice weekly, with half consuming Greek yogurt (20g protein) and half an isoenergy carb pudding post-workout. They measured inflammation markers like IL-6, TNF-α, and CRP in blood at start, 6 weeks, and end.

In 2022, a team reviewed six studies with 295 adults to see how exercise helps insomnia. They found that regular workouts, like walking or yoga, improved sleep quality and cut insomnia severity by 20-30%, making it easier to fall and stay asleep.

In 2023, Ben Singh and a team reviewed 97 meta-analyses covering 1,039 trials with 128,119 adults to compare exercise against psychotherapy or medications for mental health issues like depression and anxiety. They looked at various workouts—brisk walking, weights, yoga—measuring effects on mood, stress, and brain chemicals.

In 2025, Melody Ding and a team from The University of Sydney reviewed 35 studies with over 16,000 adults from 2014-2025. They analyzed how daily step counts affect eight health outcomes, including heart disease, type 2 diabetes, dementia, cancer, depression, falls, physical function, and overall death risk, using data from PubMed and EBSCO CINAHL.

In 2018, Fabrício E. Rossi and a team studied 30 adults randomly assigned to three groups: back squat only, leg press only, or both, for 10 weeks of twice-weekly lower body workouts. Each group did 6 sets of 8-12 reps with 90-120 seconds rest, keeping other training the same. They measured max squat strength, body composition, jump height, and balance.

In 2016, Sal Di Stefano from Mind Pump Media reviewed what sore muscles mean for fitness, drawing on exercise science. He explained that soreness, often linked to inflammation or lactic acid buildup, happens when you try new workouts or push too hard, not necessarily from effective training. For example, even advanced lifters get sore from unfamiliar activities like swimming, but this doesn’t mean better muscle gains.

In 2015, Jose Antonio and a team from Nova Southeastern University studied 48 healthy, trained adults (men and women). They split them into two groups: one ate a normal protein diet (1.04 g/lb/day), the other a high protein diet (1.54 g/lb/day) from foods like beef protein, while both did the same heavy weight training program for 8 weeks.

In 2023, Hao Li and a team from China reviewed 22 randomized trials with 1,537 people battling substance use disorder. They explored how light, moderate, and high-intensity workouts like walking, jogging, or weight lifting reduce withdrawal symptoms such as cravings, depression, anxiety, and insomnia during detox.

In 2025, Francesco Bettariga and a team from Edith Cowan University studied breast cancer survivors. They tested a single 30-minute session of resistance training (like weights) or high-intensity interval training (HIIT), measuring myokines—proteins from muscles that fight cancer. Blood samples were taken before, right after, and 30 minutes post-workout to see effects on cancer cells in a lab.

In 2025, health experts from EatingWell reviewed studies on walking after eating. They looked at how even a short stroll, like 15-30 minutes, can help people with or without diabetes by preventing blood sugar spikes, easing digestion, and more. Research showed walking right after meals lowers glycemic response better than before, cutting blood sugar rises by 20-30% in some cases.

In 2021, Yumeng Xie and a team from Renmin Hospital of Wuhan University reviewed many studies on how exercise helps people with depression. They looked at different kinds of workouts like running, swimming, or yoga, and how they change brain chemicals, reduce swelling, and improve mood. Exercise works by boosting happy brain signals like serotonin and dopamine, growing new brain cells, and cutting down harmful stress.

In 2025, Beiwang Deng and team from Guangzhou Sport University conducted a systematic review and network meta-analysis to evaluate how dietary supplements, combined with conditioning training, affect athletes’ muscle strength, jump performance, sprint speed, and muscle mass.