There’s a saying that exercise is medicine. In fact, Hippocrates, the father of scientific medicine was the first physician who prescribed exercise for patients with the disease of consumption—now known as tuberculosis, a communicable disease of the lungs.

How can exercise heal? Exercising will help you burn calories and if you combine it with a calorie restricted diet, you will lose weight due to calorie deficit. Obtaining a healthy weight range will help you with overall health and decrease the risk of developing diseases. 

The benefits, however, of exercise extend beyond weight management. It is for this reason that we should seriously make an intentional effort to make exercise part and parcel of our lifestyle throughout our lifetime.

Why did Hippocrates prescribe exercise for a lung infection? What does exercise have to do with the body’s immune system fighting off infection caused by bacteria? In a study published by David C Neiman and Laurel M. Wentz on the compelling link between physical activity and the body’s defense system in 2018, they concluded that moderate and vigorous intensity aerobic exercise of less than one hour enhances the mobilization of immune cells. The body’s natural killer cells in the form of white blood cells are more active in seeking out bacteria, viruses and cancer cells to prevent us from getting sick. Think of the body’s immune system as a military force that defends against invaders.

With the horrors of the pandemic caused by Covid-19, it makes me wonder now. Perhaps we could have prevented it from causing so much damage and casualties had we taken the necessary precautions of boosting our immune systems through nutrition and regular exercise. 

Exercise also decreases inflammation that is related to non-communicable and lifestyle-related illnesses like diabetes, some types of cancer, heart diseases, liver, and kidney problems. The inflammation in these medical conditions is not similar to the inflammation that we see happening around a wound. Inflammation in these cases happen due to a body’s inflammatory response. Therefore, pro-inflammatory chemicals are produced by the body that damage cells and eventually organs. When an individual exercises, anti-inflammatory chemicals are released that quell inflammation related to said medical conditions. 

Aside from boosting the body’s immune defenses and preventing illnesses, exercise also positively affects the brain. Have you been feeling blue? Have you been suffering from mental health conditions? Perhaps you have been living a sedentary lifestyle. 

The brain produces chemicals and hormones that regulate mood, sleep, and even one’s appetite. So, if you’re experiencing emotional eating, this is something that you must look into. One of the ways to produce mood-stabilizing and happy hormones dopamine and serotonin aside from nutrition and sun exposure is through exercise. If you’re prone to having bouts of depression and anxiety or if you are having sleep problems, begin by taking 10 to 15-minute walks. Gradually increase the speed and duration to start increasing your stamina. 

Oftentimes we feel tempted to just stay in bed when we’re feeling down. You have to just get up even if you don’t feel like it. Walk or pace for a few minutes. You will definitely feel the difference in your mood. Schedule walks and exercises within the week. Once your happy hormones are up, you can say goodbye to feeling blue. 

Are you prone to fractures or do you have a bad posture? Exercise will help strengthen your bones, core, and spine. Don’t rely on calcium supplements for bone health. They will only cause plaque formation and stiffen your arteries. That will result in heart problems later on. Instead, do regular weight-bearing exercises or resistance training at least twice a week. When muscles work harder during resistance training, the bones undergo stress and result to more strength. Furthermore, exercise helps with blood circulation that makes oxygenation and absorption of nutrients more efficient. 

Exercise also has a positive impact on your digestive system. Specifically, the gut microbiome which is a living world inside the gastrointestinal tract. The gut is home to trillions of beneficial bacteria that is involved in many processes including immunity, metabolism, brain health, sleep quality, and more. When we take certain medications such as antibiotics, eat ultra-processed food, don’t sleep, and are stressed out, we upset the balance of the gut microbiome. Aside from the consumption of wholesome plant-based food, exercise can enrich the diversity of gut microflora. Your intestines will be able to efficiently breakdown food, absorb nutrients to prevent nutrient deficiencies, as well as, facilitate a healthy bowel movement. Constipated? Get moving!

Exercise makes you beautiful and healthy inside out. When we don’t exercise, toxins get embedded under the skin. Pores get clogged and you get all sorts of skin issues like troublesome acne. It is important to get proper blood circulation and oxygenation so pathogenic bacteria don’t thrive in the skin. When you exercise, you open pores and flush out toxins. Allowing your skin to breathe. 

Lastly, exercise helps build muscle mass. When your muscle mass is high, you will be able to burn more calories efficiently and manage to maintain a healthy weight range. Having a high muscle mass will also ensure that you are stronger and have more endurance to do strenuous activities. A high muscle mass lowers body fat. Having high body fat is the root cause of illnesses like cancer, heart disease, diabetes, obesity, and more.

If you have been living a sedentary lifestyle, it is time to begin this year by scheduling your exercise. Experts recommend at least 2.5 hours of moderate-intensity or one hour and 15 minutes of high-intensity exercise per week. If you’re a fresh starter, it’s best to begin with a 10-minute walk spread out three times daily. Gradually increase the intensity and the duration as you build your stamina. If you have a medical condition, it is prudent to get a clearance from your doctor before starting an exercise program. 

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