If there were a treatment that cost nothing, had no harmful side effects, and could improve nearly every part of your health — would you use it? Good news: it already exists. It’s physical exercise.
Heart disease remains the leading cause of death in the United States, but many of its major risk factors — diabetes, high blood pressure, high cholesterol, obesity, inactivity, smoking, and stress — can all be improved with regular movement. Exercise is one of the few things proven to positively affect every one of them.
Five Ways Exercise Will Boost Your Health
Better blood sugar control: Physical activity helps your body use sugar more effectively. People with diabetes should monitor their levels before and after exercise and carry fast-acting carbohydrates like juice or glucose tablets. Many individuals even reduce or discontinue medication under medical supervision thanks to consistent activity.
Improved cholesterol: Exercise helps lower triglycerides by up to 40% and raises HDL (“good”) cholesterol by 5–8 mg/dL. The key: consistency and exercising long enough to elevate your heart rate.
Lower blood pressure: During exercise, blood vessels widen to increase blood flow. Over time, they stay more relaxed, helping lower blood pressure even when you’re at rest. Exercise also strengthens the heart, so it pumps more efficiently with less force on the arteries.
Weight management: You lose weight when you burn more calories than you consume — and exercise helps you do exactly that. Remember that calories come from beverages, too. Pair regular activity with healthy eating for the best results.
Better overall health: Maintaining a healthy weight supports better blood pressure, cholesterol, and blood sugar control. The American College of Sports Medicine recommends at least 30 minutes of exercise, 3–5 days a week.
Every hour spent watching TV increases cardiovascular mortality risk by 18%, likely due to time spent sitting.
Small Changes Make a Big Difference
You don’t need a gym to boost your health. Increase movement throughout your day with simple habits:
Take stretch breaks
Walk to a coworker’s desk instead of messaging
Take a lunchtime walk
Park farther away
Use the stairs
Alternate between sitting and standing
Stay active while watching TV
Walk inside the mall during cold or hot days
Surprising Benefits of Staying Active
Regular exercise doesn’t just strengthen your body — it can transform your overall well‑being in ways that might surprise you. From making it easier to quit smoking, to easing stress, boosting confidence, and improving sleep, physical activity has powerful effects on both your mind and body. Here are some ways to elevate your health:
Easier to quit smoking: Exercise reduces nicotine cravings and withdrawal symptoms. Smoking and exercise are incompatible — smoking reduces oxygen in the body, making physical activity feel harder, while exercise boosts lung capacity, energy, and mood.
Stress relief: Physical activity increases endorphins — the brain’s natural “feel-good” chemicals. Whether it’s a walk, a run, or a workout class, movement relieves daily tensions and helps you stay calmer and more focused.
More confidence and better sleep: Exercise improves mood, reduces symptoms of mild depression and anxiety, and promotes deeper, more restorative sleep.
Nutrition + Activity: Your Formula for Better Health
Good health starts with two essentials: eating well and staying active. By pairing a balanced nutrition plan with regular exercise, you give your body the fuel and movement it needs to function at its best. You can customize a healthy eating plan at: Following the MyPlate Food Guide: Care Instructions
American Heart Association exercise guidelines
Moderate-intensity aerobic activity: 30+ minutes, 5 days/week OR vigorous intensity: 20+ minutes, 3 days/week
Strength training: 8–10 exercises using major muscle groups, twice per week
You can mix moderate and vigorous activity
Moderate sessions should last at least 10 minutes
Household chores generally don’t count toward activity goals
NIH recommended macronutrient ranges
Carbohydrates: 45–65%
Added sugars: ≤25%
Fats: 20–35%
Protein: 10–35% (about 0.8 g/kg/day)
Daily fiber needs
Men <50: 38 g/day
Women <50: 25 g/day
Men >50: 30 g/day
Women >50: 21 g/day
Based on a 2,000-calorie diet, aim for:
2 cups fruit + 2.5 cups vegetables/day (with weekly variety goals)
6 oz grains (half from whole grains)
3 cups low-fat or fat-free dairy
5.5 oz protein/day, including seafood, plant proteins, poultry, and eggs
12 g of oils/day (choose healthy sources)
<12% of calories from alcohol, saturated fats, and added sugar
<2,300 mg sodium/day (~1 tsp salt)
If you’re trying to lose weight, aim for 1–2 pounds per week. Plateaus are normal; consistency matters more than perfection.
What Should You Do Now?
Taking the first step toward better health doesn’t have to be overwhelming. Small, consistent choices can deliver powerful, long-lasting benefits. Whether you’re aiming to manage risk factors, boost energy, improve mood, or simply feel better each day, exercise and balanced nutrition are the foundation.
If you’re ready to build a plan that works for your lifestyle, consider virtual care. Staying healthy is easier with 24/7 Virtual Primary Care, call 302-428-2400 to speak to one of our providers and start the journey to healthier you.
