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Here are some research backed statistics covering the benefits of exercise, healthy nutrition, cold water submersion, surfing, yoga, and breathwork.
Combined Wellness
As little as 10 minutes daily of exercise, yoga, or breathwork can lead to measurable physical and mental benefits. (Source: Mayo Clinic)
Holistic Approach: Combining physical activity, mindfulness, and proper nutrition can reduce the risk of all-cause mortality by 50%. (Source: British Medical Journal)
EXERCISE
Reduce heart disease & type 2 diabetes
Regular exercise can reduce the risk of heart disease by up to 35% and type 2 diabetes by up to 50%. (Source: WHO)
Improved mental health by 30%
Just 20 minutes of moderate exercise can decrease symptoms of depression and anxiety by 30%. (Source: American Psychological Association)
Longevity 3-5 years
Physically active people live an average of 3–5 years longer than inactive individuals. (Source: CDC)
NUTRITION
Cognitive perform. +20%
A balanced diet can improve cognitive performance by 20% and energy levels throughout the day. (Source: Harvard Health)
Lower inflamation 30-40%
Eating a diet rich in fruits, vegetables, and omega-3s can lower inflammation markers by 30–40%, reducing the risk of chronic illnesses. (Source: NIH)
Weight loss 80%
Adopting healthy eating habits accounts for 80% of successful weight loss results. (Source: Mayo Clinic)
COLD WATER SUBMERSION
Improve immunity 15%
Regular cold water exposure increases white blood cell count, improving immunity by up to 15%. (Source: PLOS One Journal)
Reduce soreness 25%
Cold water immersion can reduce muscle soreness and inflammation by 25%, speeding up recovery. (Source: Sports Medicine Journal)
Reduce depression 40%
Cold exposure activates endorphins, reducing symptoms of depression by up to 40% in some individuals. (Source: Clinical Psychological Science)
SURFING
Burn 200-500 cal.
Surfing can burn 200–500 calories per hour, depending on wave intensity and skill level. (Source: Surfing England)
Reduce cortisol by 20%
Time in the ocean reduces stress hormones like cortisol by 20% and boosts serotonin production. (Source: Frontiers in Psychology)
Improve strength by 30%
Surfing engages your core and balance muscles, improving overall strength by 30% within weeks of regular practice. (Source: Journal of Sports Science)
YOGA
Increase Flexibility 35%
Just 8 weeks of yoga increases flexibility by 35%, reducing the risk of injury. (Source: International Journal of Yoga)
Lower cortisol 30%
Practicing yoga for 15 minutes a day can lower cortisol levels by 30%, promoting relaxation. (Source: National Institutes of Health)
Better sleep quality
Over 55% of yoga practitioners report better sleep quality. (Source: Harvard Medical School)
BREATHWORK
Lower anxiety by 60%
Deep, diaphragmatic breathing can lower anxiety levels by up to 60%. (Source: Journal of Psychosomatic Research)
Improve oxygen
to cells by 20-30%
Breathwork improves oxygen delivery to cells by 20–30%, enhancing energy and focus. (Source: American Journal of Physiology)
Benefits cardiovascular health
Controlled breathing can reduce resting heart rate by 10–20%, benefiting cardiovascular health. (Source: Heart Foundation)
