Exercise is Medicine: The Best Prescription for Health
“If Exercise Could Be Made Into a Pill…”
There’s a famous quote often attributed to Dr. Robert Butler, a renowned gerontologist:
“If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.”
This idea underpins decades of research showing the transformative power of physical activity—not just for athletes, but for anyone seeking better health.
The Benefits of Movement: Fun Facts About Exercise
- Dementia and Alzheimer’s Prevention
Exciting research only recently completed highlights the role of an enzyme called irisin, secreted by skeletal muscles during strength training, which has shown promise in protecting against cognitive decline. Lifting heavy loads may not just build muscle—it could help maintain brain health as we age. - Reducing Falls Risk
For older adults, regular strength and balance training can reduce the risk of falls by over 20%, making it a critical tool in preserving independence and preventing injuries. - Mental Health Improvements
Exercise is a proven mood booster. Studies show that:- 30 minutes of moderate activity three times a week can reduce depression symptoms by up to 30%.
- People who exercise regularly report 40% better stress management.
- Better Sleep, Better Health
Regular exercise can improve sleep quality by up to 65%, leading to better memory, immune function, and energy levels. Since sleep itself is a cornerstone of health, this is a double win. - Other honourable mentions that are more well known: Improved heart and cardiovascular health, improved bone density and reduction in fractures, increased muscle mass,
The Minimal Dose: Exercise Broken Down
One of the best things about exercise is that you don’t need to do a lot to see benefits. Research shows that:
- 150 minutes of moderate exercise per week (about 21 minutes a day) reduces the risk of chronic diseases like diabetes and heart disease.
- Even 10-minute bouts of activity can improve cardiovascular health and mood.
And here’s the great news: you can break it up throughout the day. For example:
- Marching on the spot for 5 minutes three times a day.
- Practicing getting up and down from the floor.
- Taking a quick walk around the block.
Your body doesn’t care if the activity happens all at once or in smaller chunks—it all adds up.
Your Heart Doesn’t Care What Shoes You Wear
You don’t need expensive equipment, a fancy gym membership, or the latest workout gear. What matters most is getting your body moving and stressing it a little. Whether you’re dancing, gardening, or playing with your kids, the key is to find something that feels enjoyable and practical.
Consistency is the real magic—and starting small makes it easier to stick with. Remember: something is always better than nothing, especially when you’re just beginning.
Ideally a well rounded week would incorporate: a little exercise to get you out of breath; lifting a few heavy things (for you!); challenging your balance and even incorporating fun games that make you react and use your hand-eye skills. Variety is great for the body and often keeps you engaged with weekly exercise targets.
The Importance of Routine
To reap the full benefits of exercise, consistency is key. Building a routine helps:
- Establish habits that are easier to maintain.
- Integrate activity into your day, even when life gets busy.
- Make exercise feel like a natural part of life, not a chore.
Start by scheduling just a few minutes each day. Once it becomes part of your routine, you can gradually increase the intensity or duration as you feel ready.
The Prescription for Your Health
Exercise truly is medicine. It prevents disease, promotes mental well-being, and improves your quality of life. Start small, stay consistent, and over time, the benefits will build into a healthier, happier you.
