What type of movement is most important for my condition?
Six Pillars
Physical activity
Move more to support your health
Movement is about more than fitness. Regular physical activity can help you build strength, boost your energy, and support your overall health. The best place to start depends on you. Your clinician can help you find safe, realistic ways to move that fit your health, abilities, and goals.
Why it matters
Physical activity in lifestyle medicine includes all forms of movement—walking, strength training, stretching, and daily activity. The goal is not extreme workouts. It is building a sustainable pattern of movement that supports your body over time.
Movement can affect:
- Blood sugar and insulin sensitivity
- Blood pressure
- Heart health
- Muscle strength and mobility
- Energy and fatigue
- Weight and metabolism
- Mood and mental health
What is true
Myth
If you miss a few days of exercise, you’ve fallen off track.
What’s true instead
Consistency matters more than perfection. Every movement counts, and it’s never too late to restart. Returning to activity after a break can still provide meaningful health benefits.
Myth
You need intense workouts to see results.
What’s true instead
Consistent, moderate movement—especially when combined with strength training—can have powerful health benefits. Walking, gardening, cycling, and even dancing can all improve your health when you do them regularly.
Four small starting actions
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Add a 10-minute walk after one meal each day
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Do 2 days per week of simple strength exercises
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Track how often you move—not just how long
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Break up long periods of sitting with a few minutes of movement
Questions to ask your doctor
Are there any limits or precautions I should know about?
How much movement should I aim for each week?
Would strength training benefit me specifically?
How should we track progress together?
Break Sitting Streaks with Bite-Sized Exercise Snacks
Simple ideas for breaking up long periods of sitting with short bursts of movement throughout the day.
Best for: People who sit for extended periods or have difficulty fitting longer workouts into their schedules.
Use with your clinician: Bring questions like, “What short movement breaks would be safe and helpful for me?” to your next visit.
Important: Small amounts of movement can add up, but movement breaks should complement rather than replace a well-rounded physical activity plan.
Physical Activity Pillar
A quick introduction to how regular physical activity supports overall health and helps prevent and manage chronic disease.
Best for: People who want to understand why movement is an essential part of a healthy lifestyle.
Use with your clinician: Bring questions like, “What types and amounts of physical activity are appropriate for me?” to your next visit.
Important: Start at a level that is safe and realistic for you, especially if you have a health condition, injury, symptoms, or mobility concerns.
What Role Does Exercise Play in Bone Health?
An overview of how appropriate physical activity can help build and maintain strong, healthy bones.
Best for: People who want to support bone health or are concerned about bone loss, osteoporosis, or fracture risk.
Use with your clinician: Bring questions like, “Which weight-bearing, resistance, and balance activities are appropriate for my bone health?” to your next visit.
Important: If you have osteoporosis, a history of fractures, balance concerns, or pain with movement, ask your clinician before beginning a new exercise program.