When it comes to building true, lasting health, exercise isn’t just about weight loss or appearance—it’s about creating a body that functions, adapts, and thrives.
In functional medicine, we look at movement as one of the five core pillars of wellness, alongside sleep, nutrition, stress management, and relationships. When even one of these pillars is neglected, the entire system can feel the impact.
And for many people, movement is the missing piece.
The Cost of Inactivity
Modern life has made it easier than ever to stay still—and our bodies are paying the price.
Physical inactivity is now one of the leading contributors to early death. Even small habits, like prolonged sitting, can have a measurable impact on health. Research shows that increased sedentary time is linked to:
- Higher risk of chronic disease
- Increased liver fat
- Greater risk of cancer-related mortality
The Benefits of Moving Your Body
Exercise is one of the most powerful tools we have to improve overall health—physically and mentally.
Regular movement can:
- Support a healthy metabolism
- Improve brain function and cognitive health
- Reduce symptoms of anxiety and depression
- Enhance energy, resilience, and quality of life
The Joy of Movement
Exercise doesn’t have to feel like a chore.
As Kelly McGonigal, PhD, describes, movement is a way to express yourself and connect with others. Whether it’s walking, lifting, dancing, running, or stretching—movement can bring a sense of joy, purpose, and even belonging.
The goal isn’t to force a routine you dread.
The goal is to find something you enjoy enough to keep doing.
What Is the Best Exercise?
The answer is simple:
The one you will do.
Consistency matters far more than perfection. You don’t need the “perfect” program—you need something realistic and sustainable for your life.
How Much Exercise Do You Really Need?
A good baseline to support health includes:
- 150 minutes of moderate activity per week (like brisk walking), or
- Vigorous activity for shorter durations
- Strength training at least 2 days per week
Making Exercise Fit Your Life
If you feel like you don’t have time, you’re not alone. That’s where small, intentional strategies can make a big difference.
One of my favorites is something called “walking snacks.” Research shows that just 5 minutes of walking every 30 minutes can:
- Help regulate blood sugar
- Lower blood pressure
- Improve energy and mood
Short on Time? Try HIIT
High-Intensity Interval Training (HIIT) is another efficient option. It can:
- Improve cardiovascular fitness
- Support insulin sensitivity
- Increase mitochondrial function (your body’s energy producers)
- Deliver results in less time
Start Where You Are
If you’re feeling overwhelmed, start with these simple questions:
- What do I actually enjoy doing?
- When can I realistically fit this in?
- How much time can I commit right now?
You don’t need to overhaul your life overnight. Small, consistent steps lead to meaningful change.
Bringing It All Together
Exercise is just one pillar—but it influences every other area of your health. It improves sleep, supports mental health, balances hormones, and enhances overall vitality.
If you’re ready to take a more personalized approach to your health, we’re here to help. Through functional medicine, we look at the root causes and create a plan tailored specifically to you.
You don’t have to do it alone.
Ashley Curnow, RDN
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