Exercise is the best medicine
                     EXERCISE IS 
THE BEST 
MEDICINE
http://www.virtualphysicaltherapists.com/
Exercise is one of the most important lifestyle choices that significantly impact your 
health and adds years to your life. Being physically active has amazing benefits not 
only in preventing many chronic diseases but also aids in treating them. Benefits of 
physical fitness include improvement of brain health and cognition, weight 
management, strengthening your muscles and bones, improving your balance, 
increasing your ability to perform physical activities, improving sleep quality, 
reducing the risk, and treating many diseases and cancers. Exercise is the best 
medicine!
Age, ability, shape, size, sex, and ethnicity do not matter. Everyone can experience 
the health benefits of physical fitness, even prenatally – yes, maternal exercise 
during pregnancy increases the baby’s blood supply resulting in increased cognition 
early in life and reduced chronic diseases later. Yet, nearly 80% of Americans do not 
meet the US guidelines for physical activity.
Yet, nearly 80% of Americans do not meet the US guidelines for physical activity.
Kids should have at least 60 minutes a day of moderate to vigorous activity that 
includes aerobic, muscle, and bone-strengthening.
Adults should have 30 minutes a day of vigorous aerobic activity and at least two 
days a week of muscle strengthening.
Walking vs. Running – Which is Better?
Immediate Health Benefits of Exercise:
One of the unknown benefits of physical 
fitness and activity is an instant 
improvement of your brain health. After 
moderate-to-vigorous physical activity, 
children 6-13 have improved thinking or 
cognition and reduced short-term 
feelings of anxiety for adults. Regular 
physical activity can help keep your 
thinking, learning, and judgment skills 
sharp as you age. It can also reduce your 
risk of depression and anxiety and help 
you sleep better.
Habitual Health Benefits of Exercise:
Those who regularly exercise so that 
physical activity becomes a way of life 
see numerous benefits to physical fitness 
that include: stable weight, stronger 
muscles and bones, fewer chronic 
diseases and cancers, improvements in 
long-term anxiety and deep sleep, and an 
increased ability to plan, organize, and 
control emotions. There are numerous 
positive effects of exercise on the body. 
Sit less and move more!
Reasons Why Exercise is Important:
Prenatal:
Decreased risk of chronic disease
Higher IQ
Exercise during pregnancy decreases the risk of chronic disease for both mother 
and child. Maternal exercise also increases the baby’s cognition. Children with 
active mothers have slightly higher IQs (5 points) at 48 months and may also have a 
reduced risk of diabetes and hypertension later in life. Moms who exercise while 
pregnant experience fewer musculoskeletal discomforts and depressive symptoms. 
They also keep their weight gain within normal ranges and have lower blood 
pressure and blood sugar levels than moms who do not exercise.
3-6 years:
Improved bone health and weight status
Improved agility and balance
6-17 years:
Improved cognitive function (performance on academic achievement tests, executive 
function, processing speed, and memory)
Reduced risk of depression
Reduced depressed mood
Improved cardiorespiratory and muscular fitness
Improved bone health
Improved weight status or adiposity
Fewer symptoms of depression
Adults:
Lower risk of all-cause mortality
Cardiometabolic conditions
Lower cardiovascular problems and mortality (including heart disease and stroke)
Lower incidence of hypertension (high blood pressure)
Lower incidence of type 2 diabetes
Cancer – Lower incidence of bladder, breast, colon, endometrium, esophagus, 
kidney, stomach, and lung cancers
Lower risk of all-cause mortality
Cardiometabolic conditions
Lower cardiovascular problems and mortality (including heart disease and stroke)
Lower incidence of hypertension (high blood pressure)
Lower incidence of type 2 diabetes
Cancer – Lower incidence of bladder, breast, colon, endometrium, esophagus, 
kidney, stomach, and lung cancers
Brain Health
Reduced risk of dementia
Improved cognitive function overall and also notably following bouts of aerobic 
activity
Improved quality of life
Improved sleep (quality, reduced daytime sleepiness, frequency of use of medication 
to aid sleep)
Reduced feelings of anxiety and depression in healthy people and in people with 
existing medical issues
Reduced incidences of depression
Reduced long-term feelings and signs of anxiety (trait anxiety) for people with and 
without anxiety disorders
Weight Status
Reduced risk of excessive weight gain
Weight loss and the prevention of weight regain following initial weight loss
Musculoskeletal
Less pain, more motion.
Improved functional ability
Better posture and younger appearance
Older adults:
Falls – Reduced incidence of falls and fall-related injuries
Physical Function
Improved ability to perform daily activities
Able to stay independent longer
Musculoskeletal
Less pain, more motion.
Improved functional ability
Better posture and younger appearance
Individuals with pre-existing Medical Conditions:
Reduced All-cause mortality
Reduced Breast Cancer – all-cause and mortality
Reduced Colorectal cancer – all-cause and mortality
Reduced Prostate cancer – reduced mortality
Osteoarthritis – Decrease pain and improved function and quality of life
Hypertension – Reduced risk of progression of cardiovascular disease and increased 
blood pressure over time
Type 2 diabetes – Reduced progression of disease indicators: hemoglobin A1c, blood 
pressure, blood lipids, and body mass index
Multiple sclerosis – Improved walking and physical fitness
Dementia – Improved cognition
Some conditions with impaired executive function – Improved cognition
GENERAL HEALTH 
BENEFITS OF 
EXERCISE:
1. Weight Management
Physical activity plays a critical role in 
weight management along with your 
eating patterns. You gain weight when 
you eat and drink more calories than 
you burn. To lose weight, you need to 
consume less and exercise more. A 
high amount of physical activity is 
required to lose weight unless you 
also adjust your eating patterns. 
Getting to and staying at a healthy 
weight requires regular physical 
activity and healthy eating.
2. Strengthen Your Bones and Muscles
Having strong muscles and bones is essential to your ability to move and function. As 
babies and toddlers, it is critical to improving your strength to establish a foundation, 
and as you age, it’s essential to maintain your strength to keep moving. Contrary to 
popular belief, inactivity increases your chances of developing musculoskeletal 
discomfort and arthritis. As the saying goes, “If you don’t use it, you lose it.” If you sit 
on a couch all day, your muscles shrivel up, and your body will also start to pull 
calcium from your bones, making your bones weaker. On the other hand, if you walk 
or run, the benefits of physical fitness cause your muscles to get stronger, and so do 
your bones and joints in response to the pounding on the ground.
3. Fountain of Youth
Stronger muscles and bones improve your posture. Effects of exercise on the body are 
also good for your skin and cardiovascular health giving you a more youthful 
appearance.
4. Cardiovascular Disease
Heart disease and stroke are two leading causes of death in the United States. Physical 
activity strengthens the heart, the most important muscle in the body. A stronger 
heart pumps out more blood with each beat. The benefits of physical fitness and 
regular activity also include lowering your blood pressure and improving cholesterol 
levels.
5. Type 2 Diabetes and Metabolic Syndrome
Regular physical activity can reduce your risk of developing type 2 diabetes and 
metabolic syndrome. Metabolic syndrome is a cluster of conditions that occur 
together, increasing your risk of heart disease, stroke, and type 2 diabetes. These 
conditions include increased blood pressure, high blood sugar, excess body fat around 
the waist, and abnormal cholesterol or triglyceride levels.
6. Some Cancers
Being physically active lowers your risk of developing several cancers. Those who 
participate in greater amounts of physical activity have reduced risks of developing 
cancers of the:
 Bladder
 Breast
 Colon (proximal and distal)
 Endometrium
 Esophagus (adenocarcinoma)
 Kidney
 Lung
 Stomach (cardia and non-cardia adenocarcinoma)
Cancer patients who exercise have better treatment outcomes and survival rates. 
Oncology providers recommend aerobic and resistance exercises to help mitigate 
the side effects of treatments. Effects of exercises on the body include: reducing 
fatigue during active treatment and preserving cardiorespiratory fitness, physical 
functioning, and strength. Exercise has a low risk for side effects and adverse events 
and may also improve quality of life and reduce anxiety and depression during 
treatments. If you are a cancer survivor, getting regular physical activity helps give 
you a better quality of life and improves your physical fitness.
7. Improve Your Ability to do Daily Activities 
Physically active adults have a lower risk of functional limitations than those that are 
inactive. Being physically active allows you to play ball with your kids/grandchildren 
and stay independent longer. There are numerous benefits of physical fitness and the 
ability to do your daily activities is one of the reasons why exercise is important. 
Simple things like opening a jar, climbing stairs, and running to catch a train become 
difficult with inactivity.
8. Prevent Falls in Seniors
It is very important that seniors stay active by doing a variety of physical activities to 
reduce their risk of falls. Too often seniors are cautious and avoid challenging their 
balance, this leads to weakening muscles and reduced proprioception. A slight 
stumble then perpetuates a vicious cycle of fear and fear avoidance that will further 
advance weakness and increase their fall risk. Falls have significant consequences and 
usually lead to injuries such as a hip fracture. The health benefits of exercise for 
seniors are essential for them to stay active and avoid falls. It is critical that seniors 
include physical activities such as aerobic, muscle strengthening, and balance training 
to improve their strength and balance and minimize their fear of falling.
9. Increase Your Chances of Living Longer!
VIRTUAL 
PHYSICAL 
THERAPISTS
[email protected]
HTTP://WWW.VIRTUALPHYSICALTHERAPISTS.COM/
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