Physical Activity: Move to Thrive

Alongside nutrition and sleep, physical activity is the third pillar of a healthy lifestyle – and it’s one of the most potent medicines we have. Regular exercise keeps the body strong and the heart healthy, and it has preventative effects on nearly every chronic condition. Unlike many medications, the “side effects” of exercise are almost entirely positive: better mood, more energy, improved sleep, and a sharper mind.

The scientific evidence for the benefits of exercise is overwhelming. Being physically active on a consistent basis significantly reduces the risk of chronic diseases. According to comprehensive reviews of the research, people who meet recommended activity levels have lower rates of heart disease, high blood pressure, stroke, type 2 diabetes, and several types of cancer (Movement & Exercise Pillar | Lifestyle Medicine). Exercise helps control weight (since it burns calories and improves metabolism) and improves how the body handles blood sugar, which is why it’s so protective against diabetes (Movement & Exercise Pillar | Lifestyle Medicine). It also lowers inflammation and strengthens the cardiovascular system, reducing risk of heart attacks and strokes. In fact, the benefits of exercise extend to our later years as well – studies show active adults have a lower risk of cognitive decline and Alzheimer’s disease, likely due to improved blood flow to the brain and other neuroprotective effects (Movement & Exercise Pillar | Lifestyle Medicine). Moreover, staying active boosts mental health: it’s been shown to alleviate symptoms of anxiety and depression by releasing endorphins and reducing stress (Movement & Exercise Pillar | Lifestyle Medicine).

Importantly, anyone can benefit from moving more, regardless of age or fitness level. To achieve substantial health benefits, doctors and organizations like the CDC recommend that adults get at least 150 minutes of moderate-intensity aerobic exercise per week (e.g. 30 minutes of brisk walking, five days a week) or 75 minutes per week of vigorous exercise (Movement & Exercise Pillar | Lifestyle Medicine). Additionally, incorporating strength training a couple of times a week is advised to maintain muscle mass and bone health. But even if you can’t hit those targets initially, something is better than nothing: even modest physical activity yields benefits, and the positive effects accumulate the more you do. Simply taking a walk instead of sitting, using the stairs, or doing some gardening contributes to your health. Unfortunately, a large portion of the population remains inactive – only about half of adults get enough physical activity to reduce disease risk, according to the CDC, and sedentary lifestyles are linked to about 1 in 10 premature deaths (Movement & Exercise Pillar | Lifestyle Medicine). This means many of us have room to improve. The bottom line is that our bodies were meant to move. By finding physical activities you enjoy – whether it’s walking, cycling, dancing, swimming, or playing a sport – and making them a regular part of your routine, you invest in a healthier, longer life. Exercise truly is medicine, and it’s never too late to get started.