For almost forty years in the field of medicine, I’ve been frequently asked about the most effective supplements or vitamins for enhancing health. While many wish that pills could provide energy and longevity, the reality is less appealing yet significantly more impactful: The foremost recommendation for health is consistent physical activity. Exercise, rather than supplements or drugs, stands out as the most researched, attainable, and powerful method for disease prevention, boosting mental and physical health, and prolonging life.

Investigation into the health advantages of movement is vast and undeniable. Over 100,000 scientific publications confirm the significant benefits of regular exercise. In contrast, a lack of physical activity is associated with more than 40 health issues, including cardiovascular disease, type 2 diabetes, various cancers, obesity, cognitive decline, anxiety, and depression. These are serious issues—they rank as the primary causes of mortality and reduced life quality. The optimistic aspect is that exercise greatly diminishes the risk or severity of nearly all these conditions.

Exercise is effective because our bodies are designed for movement. Skeletal muscles constitute about 40 percent of body weight, and their function is connected to nearly every bodily system. When muscles are activated frequently, they initiate a series of advantageous physiological changes. Even minor increases in movement can result in substantial health gains, particularly for inactive individuals.

Recognizing what constitutes exercise is crucial. Sedentary behavior involves sitting or lying down for long stretches. Light activity includes slow walking and light chores. Moderate activity covers brisk walking, casual cycling, household tasks, gardening, and dancing. Vigorous activity comprises running, heavy lifting, sports, and anything that elevates heart and breathing rates. Medical recommendations advise a minimum of 150 minutes of moderate activity each week, which can be divided into short, manageable sessions—such as three brisk walks daily.

The advantages of exercise span nearly every major bodily system:

– **Cardiovascular system:** Exercise fortifies the heart muscle, lowers blood pressure, enhances blood lipid profiles, and encourages the development of new blood vessels. It also safeguards the arteries against blockages and decreases inflammation. Regular exercisers can lower their risk of mortality from cardiovascular diseases by up to 30 percent.

– **Metabolic health and diabetes:** In type 2 diabetes (T2DM), the body develops resistance to insulin, resulting in elevated blood sugar. Exercise counters this by improving glucose absorption in muscles and enhancing insulin sensitivity. Research has indicated that exercise alone can cut the risk of developing diabetes by nearly 50 percent, and when paired with dietary changes, the reduction is even more significant.

– **Immune system:** Exercise enhances immune performance by mobilizing white blood cells and boosting their effectiveness. It also diminishes chronic inflammation, a fundamental cause of numerous illnesses. Fit individuals exhibit stronger immune reactions and demonstrate improved vaccine effectiveness.

– **Hormonal and endocrine system:** Physical activity positively affects hormone levels. It lowers stress hormones like cortisol and raises growth hormone and testosterone, aiding recovery, muscle development, and energy regulation. It also enhances insulin utilization in the body.

– **Nervous system and mental health:** Exercise benefits cognitive function, boosts neuroplasticity, and helps prevent or slow down neurodegenerative diseases like Alzheimer’s and Parkinson’s. It also improves mood by modifying brain chemicals associated with depression and anxiety. Notably, exercise has been frequently shown to be more effective than medication for treating these mental health issues.

– **Musculoskeletal system:** Consistent physical activity fortifies muscles and bones, builds endurance, and prevents sarcopenia (age-related muscle degeneration). Muscles also release myokines, hormone-like substances that regulate inflammation and aid healing throughout the body.

Given these vast benefits, it’s evident that movement should be an integral aspect of medical care—not merely an afterthought. In fact, the American College of Sports Medicine initiated a campaign called Exercise is Medicine to highlight this very concept.

For beginners in exercise, the essential approach is to begin modestly and stay consistent. A five-minute walk, taken several times a day, can lead to remarkable changes. Discovering activities you find enjoyable—like dancing, gardening, or hiking—simplifies the process of forming a habit. Scheduling exercise like any other obligation (such as brushing your teeth) aids in building long-term consistency. Resources such as the 7-minute workout or light dumbbell routines at home provide convenient methods to enhance strength and endurance without requiring significant time commitment.

Ultimately, the principle is straightforward yet powerful: Exercise is the optimal prescription for improved health. It necessitates no prescription pad, incurs no costs, and entails no adverse side effects—only those that enhance life.

*George F. Smith is an internal medicine physician and the author of Tales from the Trenches: A Life in Primary Care.*