You’ve heard it before: Move it or lose it! It’s rare that such a catchy phrase so easily encapsulates a scientific truth.

There’s a staggering amount of data available on the topic. And the research shows that our health, now and into our futures, is strongly linked to movement. Bone health, cardiovascular health, brain health, mental health – the evidence suggests that fitness plays an important role in every aspect of our vitality.

We’ve pulled out a few studies to give you a well-rounded scientific look at why everyone should keep moving!

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The University of Buffalo conducted a comprehensive study of 6,000 women aged 63-99 and found that “women who engaged in 30 minutes per day of light physical activity had a 12 percent lower risk of death.” And women who step the intensity up and do 30 minutes of moderate to vigorous activity had a 39% lower risk of mortality.

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Dr. Stephen W. Farrell and his team of researchers at The Cooper Institute in Dallas, released strong evidence that moderate-to-high fitness level can help prevent coronary heart disease in men. According to the study, cardiorespiratory fitness (CRF) has a notable impact on men’s risk of cardiovascular disease and ultimately, mortality risk.

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According to the American Academy of Orthopaedic Surgeons, “being physically active may significantly improve musculoskeletal and overall health, and minimize or delay the effects of aging.” Research released by the group explains that a lot of the musculoskeletal deterioration that often comes with aging is potentially linked to a sedentary lifestyle rather than aging itself.

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Numerous studies suggest that physical fitness is linked to brain health. One study from the Wake Forest School of Medicine released findings stating, “Epidemiological evidence suggests that physical activity is associated with lower rates of cognitive decline.” The results indicate that exercise is associated with an increase in healthy cerebral blood flow, neuronal connectivity and maintenance or even improvement in brain volume.