15 rules for turning physical exercise into health 'medicine'

Physical exercise functions as a potent preventative medicine, capable of averting more than 40 chronic diseases and reducing the risk of many others by 30-50%. Any form of movement is beneficial, but optimal physical activity involves a combination of endurance exercises 3-5 times weekly for 30-60 minutes, alongside muscle-strengthening routines at least 2-3 times per week.

When muscles engage, they produce approximately 1,000 different biologically active substances known as myokines. These compounds play a crucial role in regulating hundreds of bodily processes, including reducing inflammation, improving metabolism, and enhancing brain function, contributing to recovery after illness. This is why movement is often referred to as a "medicine."

Women often experience even greater health benefits from physical activity, particularly from strength and endurance exercises. The "medicine" of movement should be a lifelong practice, emphasizing moderation and regularity to avoid overexertion. While any time of day is beneficial, the period between 11 a.m. and 5 p.m. may offer the strongest effects.

It is important to incorporate diverse forms of movement, including long, light activities like walking, more intense workouts, strength training, and balance and flexibility exercises. Each type stimulates different bodily mechanisms. Exercise can also mitigate the side effects of medications; for instance, those taking statins might benefit from muscle-strengthening exercises to counteract potential muscle weakness. During menopause, increased endurance and strength training are vital to combat slowed metabolism and higher risks of obesity, osteoporosis, and cardiovascular disease.

Ultimately, the "medicine" of movement must be individualized. Factors like genetic predisposition to obesity or a weaker cardiovascular system should guide the intensity and type of exercise. A balanced lifestyle, including adequate sleep, a healthy diet, stress management, and joy, is essential for exercise to be fully effective. The body adapts to consistent loads, suggesting that varying exercise routines is necessary for continued benefits.