10 Benefits of Exercise

May 14, 2021

Exercise really is medicine. 

We know that people who incorporate regular exercise into their routine have better quality of life and live longer.  

There are unlimited benefits but here are my top 10:

1. Improves cardiovascular health.  Exercise improves endurance and lowers blood pressure.  It lowers bad cholesterol and increases good cholesterol. ,

2. Reduces stress and improves your overall sense of well being.

3. Lowers blood sugar.  It improves insulin sensitivity and helps your body utilize glucose more efficiently.

4. Helps control weight.  Burn calories.  Calorie deficit results in weight loss in addition if you are trying to gain weight exercise helps you build muscle.  In addition it supports healthy gut function which supports healthy weight.

5.  Improves arthritis.  Exercise can help decrease stiffness and control pain associate with arthritis.

6. Improves immune function. It clears bacteria and improves white blood cell function and antibody production.

7.  Improves sleep.  Physical activity helps you fall asleep faster and improves the quality of your sleep.  Generally it is better exercise earlier in the day; not too close to bedtime.

8. Improves mental health. Decreased depression. Exercise results in the release of endorphins and improves confidence among other mechanisms.  I

9.  Improves memory.  People who exercise regularly were noted to have increased volume in the brain regions that control memory and thinking (health.harvard.edu)

10.  Improves muscle strength and bone strength.  Reduces risk of falls.

Who should do it?

Everyone. All ages.  Children should exercise a minimum of an hour everyday.  Adults the goal is 30 minutes everyday and a minimum of 150 minutes every week. 

If you have medical condition you should discuss it with your doctor before you begin.  But all medical conditions can benefit from some exercise. 

What should you do? 

Anything that increases physical activity.  Find ways to incorporate more activity into your day.  Parking your car farther away, taking the stairs, dancing while cleaning. 

Walking running, biking playing sports. 

When I was in medical school, I used to go out and practice with the soccer team.  I had no idea what I was doing but running around was great exercise and it was a lot of fun. 

There are many online activities you can join.  I often search Youtube if I want to do yoga or stretch. 

Exercise is often more fun with a group.   

Walk with a Doc is a doctor led group walk.  There are chapters all over the world. 

 can search Meetup, Next door or check walkwithadoc.org for your local chapter.

I have a group led walk the 1st and 3rd Saturdays of every month in Delray Beach.  Check out my page for more information about the walk. 



I am a pediatric critical care physician and lifestyle medicine specialist.

Over the years more of my patients have had complications as a result of lifestyle choices. Obesity, hypertension, and type 2 diabetes have become common.

I realized that in order to help my patients, I have to help the entire family. Empowering individuals and families to take control of their health through lifestyle change is my passion.

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