Why Exercise Is Essential for a Healthy Body and Mind

Exercise is one of the most powerful tools you have to improve both your physical and mental health. When incorporated into your lifestyle, regular movement not only supports weight loss—it transforms your overall wellbeing. I always ask my patients what is a complete lack of movement? The answer is death - the less you move the closer you are to this state.

Physically, exercise helps you burn calories, build muscle, and boost your metabolism. A higher muscle-to-fat ratio means your body naturally burns more energy, even at rest. Regular workouts also improve heart health, blood sugar control, blood pressure, and mobility, reducing your risk of chronic diseases like type 2 diabetes and heart disease.

Mentally, exercise is a proven stress reliever. It reduces anxiety and depression symptoms by releasing feel-good hormones like endorphins and dopamine. Just a short session can lift your mood, improve focus, and help you sleep better—key factors for long-term weight and lifestyle success.

To get the full benefit, it’s important to include both cardiovascular exercise and strength training in your routine:

• Cardiovascular exercise (e.g., walking, cycling, swimming) strengthens your heart and lungs, supports fat loss, and improves stamina.

• Weight training (e.g., resistance bands, dumbbells, bodyweight movements) builds lean muscle, improves bone density, and keeps your metabolism active long-term.

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According to the American College of Sports Medicine (ACSM), adults should aim for:

• 150–300 minutes of moderate-intensity cardio OR 75–150 minutes of vigorous cardio per week

• 2 or more days of muscle-strengthening activities involving all major muscle groups

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By combining both cardio and resistance training with weight loss medications , you create a foundation not just for weight loss—but for a healthier, stronger, longer and more energized life.