A 2022 meta-analysis in the Journal of Science in Sport and Exercise reviewed 16 animal studies and found that stretching for at least 15 minutes daily led to significant increases in muscle mass, cross-sectional area, fiber size, and even fiber number.

A 2025 study by the University of Bath found that regular indoor exercise helped people keep healthy vitamin D levels during the darker months, even without supplements or weight loss. Staying active supports your bones and immune system year-round.

A 2025 double-blind, placebo-controlled trial found that creatine monohydrate supplementation reduced post-exercise muscle damage and soreness, especially in women, who experienced less swelling. This suggests creatine can help maintain muscle function and comfort after intense training.