By Pooja Nerkar, Vitals contributor
Exercise is one of the most powerful prescriptions you can give yourself. Unlike a medication that targets a specific condition, regular movement benefits nearly every part of the body.
From strengthening the heart and muscles to improving sleep, reducing stress and supporting brain health, exercise plays an important role in preventing disease and helping people feel their best at every age.
“Exercise is one of the most powerful tools we have to prevent and manage disease,” says Dr. Harmeet Malhi, a primary care physician with Sutter East Bay Medical Group in Brentwood, Calif. “It has been shown to reduce the
Dr. Harmeet Malhi, Sutter East Bay Medical Group
risk of cardiovascular disease, diabetes, depression, certain cancers, and cognitive decline.”
He adds that exercise is not a replacement for medical care, but a “requirement for the body to function properly.” Dr. Malhi shares a few tips to help make regular movement part of your routine.
Movement supports the whole body
Many people think about exercise primarily in terms of fitness, but the benefits extend far beyond physical strength and endurance.
Regular activity can improve sleep, reduce anxiety, support mood and promote overall well-being. Exercise increases blood flow throughout the body, including the brain, which may help support focus, learning and memory.
Even small amounts of movement throughout the day can make a difference. Walking during a break, taking the stairs or adding activity to daily routines can all contribute to better health.
Start small and stay consistent
For many people, the biggest challenge is not understanding the benefits of exercise. It is finding a routine they can maintain.
Dr. Malhi recommends focusing on activities that are “simple and sustainable” and fit into everyday life.
“For general health, the evidence-based guideline is about 150 minutes per week of moderate activity, like brisk walking, plus strength training at least twice per week,” he says.
He recommends starting with a goal of 30 minutes of activity every other day.
“Consistency matters more than perfection or intensity,” he says, encouraging patients to build routines they can maintain over time.
Strength training supports healthy aging
While cardiovascular activity is important for overall health, strength training becomes increasingly important as people age.
“Strength training is especially important as we age,” Dr. Malhi says. “It helps maintain muscle mass, protects against osteoporosis, reduces fall risk, improves metabolism.”
Strength training does not require complicated equipment or a gym membership. Body-weight exercises, resistance bands and weights can all help maintain muscle and support mobility.
Find activities you enjoy
The best exercise routine is one you can continue over time. Choosing activities you enjoy can make movement feel less like a chore and more like a regular part of your lifestyle.
Walking, yoga, cycling, swimming, hiking and recreational activities such as pickleball can all help people stay active.
Building an exercise habit does not require a major lifestyle change overnight. Small steps, repeated consistently, can lead to meaningful health benefits over time.
“Studies have shown that one can live up to five to seven years longer if they maintain exercise throughout their life,” Dr. Malhi says. “We are not saving time by skipping exercise.”
Regular movement is an investment in long-term health. Whether it is a walk around the neighborhood, a workout with friends or an activity that brings joy, the most important step is finding a way to keep moving.
