By Erik Olsson, MBA, ACSM-CPT, EIM®
Operations Director, Lake Nona YMCA
Why do health experts say that exercise is medicine?
Movement does more than change how you look. It changes how you live. Health is not just about numbers on a scale or lab results. It’s about having the energy to play with your kids, the strength to stay independent as you age, and the stamina to enjoy life. Research consistently shows that physical activity is among the most powerful tools we have to protect and improve our health.
Being active regularly helps prevent and manage chronic diseases like heart disease, type 2 diabetes, high blood pressure, obesity, osteoporosis, and some cancers. Both the World Health Organization and the American College of Sports Medicine say exercise is key to preventing disease and staying healthy as you age.
Just 30 minutes of brisk walking per day has been shown to reduce cardiovascular disease risk by up to 40%. This is why many health professionals now consider physical activity just as important as nutrition and sleep.
If exercise is so important, why do so many people struggle to stay consistent?
Most people approach fitness with the wrong mindset.
People often think of exercise as a quick fix instead of a lifelong habit. Many jump into intense programs, do too much at first, and then burn out.
The truth is simple:
Consistency beats intensity every time.
Research shows that doing moderate, regular activity leads to better long-term health than doing intense workouts only occasionally. Consistency is more important than how hard your workout is.
I once worked with a health coaching client who struggled with consistency. She tended to swing between extremes, either spending two to three hours in the gym or not coming in at all.
For the following week, her goal was simple: come to the Y three times, but limit each visit to no more than 30 minutes. The purpose wasn’t intensity; it was routine. We wanted to help her build a realistic habit that fit into her schedule and felt sustainable. Once that foundation was in place, we could then build a more structured and progressive training plan.
How do I make physical activity a priority in my life?
Schedule your workouts as you would any other appointment.
We make time for work, appointments, and family because we know they are important. Movement deserves the same commitment.
The Exercise Is Medicine® initiative encourages everyone to see physical activity as a daily need, not a luxury. The best strategies include:
- Moving regularly rather than only chasing intense workouts
- Choosing activities you enjoy
- Matching movement to your abilities and interests
- Gradually increasing activity to build confidence safely
Whether you walk, swim, cycle, lift weights, do yoga, or join a group class, the best exercise is the one you enjoy and will stick with.
How does exercise support the mind as well as the body?
Physical activity reduces stress, improves mood, enhances cognitive function, and decreases symptoms of anxiety and depression. Studies show that regular exercise is associated with lower rates of depression and improved emotional resilience.
Movement also supports healthy brain chemistry:
- Dopamine increases with goal achievement and motivation
- Endorphins are released during exercise and help reduce pain and stress
- Serotonin improves with outdoor activity and movement
- Oxytocin increases with social connection and group activity
This is why walking with a friend or joining a class can support your mental health as much as your physical fitness.
What role does sleep play in building lifelong fitness habits?
Sleep is where your body and brain recover, rebuild, and reset.
If you don’t get enough sleep, you may feel less motivated, experience more stress, crave unhealthy foods, and find workouts more challenging. Research shows that insufficient sleep negatively impacts muscle recovery, hormone balance, your immune system, and your ability to focus.
Adults who sleep fewer than six hours per night are significantly less likely to maintain consistent physical activity habits. In contrast, quality sleep improves energy, mood, and adherence to exercise.
Sleep is not separate from fitness; it is part of your training plan.
What if I have a chronic condition? Can exercise still help?
Absolutely. For many people, exercise truly functions as medicine.
Regular physical activity has been shown to:
- Reduce joint pain and stiffness from arthritis
- Lower blood pressure and improve heart health
- Improve balance and reduce fall risk
- Improve blood sugar control for people living with diabetes
The American Diabetes Association, American Heart Association, and CDC all recommend physical activity as a first-line strategy for managing chronic disease. The key is finding the right type and level of activity for your body and building it gradually and safely.
What’s the most important thing to remember when starting a fitness journey?
Health is not created in extreme moments. It is built through daily habits. Every step, stretch, lift, and lap counts. When movement becomes part of who you are, not just something you do, it becomes sustainable.
At the YMCA, we believe exercise is medicine for everyone. Our programs welcome people of all ages and fitness levels. We are here to help you build lifelong habits with guidance, community, and support every step of the way.
Meet Erik:
Erik Olsson, MBA, ACSM-CPT, EIM®, is a health and wellness leader and Operations Director at the YMCA of Central Florida. He has more than a decade of experience leading evidence-based community health initiatives, including Livestrong at the YMCA, Diabetes Prevention Programs, and healthcare-partnered wellness programs. Erik is passionate about advancing whole-person health through sustainable lifestyle change, inclusive programming, and the belief that movement is medicine for everyone.
Sources:
American College of Sports Medicine. (2022). ACSM’s Guidelines for Exercise Testing and Prescription (11th
Exercise Is Medicine®. (2023). Health Care Provider Action Guide.
National Sleep Foundation. (2023). How Sleep Affects Physical Performance.
World Health Organization. (2020). WHO Guidelines on Physical Activity and Sedentary Behaviour.