Healing Benefits of Exercise
Physical activity plays an important role in preventing chronic diseases (Gibson et al., 2025). Obesity, high blood pressure, high blood glucose, high lipid profiles all increase the risk of developing non-communicable diseases (NCDs) (Gibson et al., 2025).
Cardiovascular diseases, diabetes, chronic respiratory disorders, and certain cancers are all NCDs. Approximately 70% of deaths worldwide are due to NCDs (Gibson et al., 2025). That is 15 million adults between the ages of 30 to 70 (Gibson et al., 2025). Those deaths could have been prevented by physical activity and healthy lifestyle changes.
Physical inactivity is the fourth leading factor of mortality (Gibson et al., 2025). To counter the damaging effects of physical inactivity and the increasing prevalence of NCDs, the World Health Organization’s Global Action Plan has a target of reducing inactivity by 10-15% by 2030 (Gibson et al., 2025). WHO recommends 60 minutes of exercise daily, with a mix of aerobic activity and 3 strength workouts weekly.
I have written about the American College of Sports Medicine (ACSM) physical activity for health guidelines in previous articles: here and here. ACSM is highly respected in the industry as the go to source for exercise prescription. The recommendations are based on many research studies demonstrating a certain minimum amount of activity that promotes health. I have ran several fitness challenges over the years to help gradually increase the amount of physical activity to reach the minimums and incorporate them into busy lives. It is doable :)
ACSM Physical Activity Guidelines for Health:
150 minutes of moderate intensity cardiovascular activity or 75 minutes of vigorous intensity weekly to strengthen the heart, lungs, and circulatory system
2-3 resistance-based workouts weekly to build bone density, increase lean muscle mass, and promote balance and coordination
1-2 flexibility sessions weekly to increase joint range of motion
Engaging in daily physical activity and exercise offers preventive benefits to no fewer than 25 chronic medical conditions (Gibson et al., 2025). This is so promising: adults can meet the physical activity guidelines for both aerobic and muscle strengthening exercise and decrease their risk for all-cause mortality by 40% compared to those who do not meet the guidelines (Gibson et al., 2025).
Exercise not only reduces our chances of developing NCDs, but it also helps with mood.
Many studies find correlations between greater levels of physical activity and lower rates of depression and anxiety. Research has discovered that bodies release feel-good endorphins during exercise which physically boosts our mood (Choi et al., 2019). Plus, exercise increases self confidence and self-efficacy, which gives us a boost mentally (Choi et al., 2019).
Pilates Apparatus is my favourite way to strengthen my muscles and increase my bone density. The spring system, when providing the appropriate challenge, leads to increases in lean muscle mass while being supported or challenged on the equipment. With 500 exercises to perform on the reformer, tower, barrels, and wunda chair, I never get bored.
There are many ways we can strengthen our muscles. It’s important to pick an exercise modality you enjoy, as studies show if you like it you will be more consistent and glean greater results (Rodrigues et al., 2020).
On this cool yet promisingly sunny Sunday, let’s put on our sneakers and take a brisk walk to feel good and increase physical activity.
Alternatively, here is a 30 minute Pilates mat workout I filmed recently. It is Intermediate level, if too challenging, please send me an email and I can send you a foundational level mat workout.
Exercise is truly amazing! Let’s move our bodies to gain health, vitality, and longevity!
Resources
American College of Sports Medicine, Liguori, G., Feito, Y., Fountaine, C., & Roy, B. (Eds.). (2021). ACSM’s guidelines for exercise testing and prescription (Eleventh edition). Wolters Kluwer.
Choi, K. W., Chen, C.-Y., Stein, M. B., Klimentidis, Y. C., Wang, M.-J., Koenen, K. C., Smoller, J. W., & Major Depressive Disorder Working Group of the Psychiatric Genomics Consortium. (2019). Assessment of Bidirectional Relationships Between Physical Activity and Depression Among Adults: A 2-Sample Mendelian Randomization Study. JAMA Psychiatry, 76(4), 399. https://doi.org/10.1001/jamapsychiatry.2018.4175
Gibson, A. L., Wagner, D. R., & Heyward, V. H. (2025). Advanced fitness assessment and exercise prescription (Ninth edition). Human Kinetics.
Rodrigues, F. F. (2022). The bright and dark side of motivation in exercise: Promoting persistence and adherence [ProQuest Information & Learning]. In Dissertation Abstracts International: Section B: The Sciences and Engineering (Vol. 83, Issue 5–B).
