Introduction

What is exercise and why is it important?

Exercise is a type of physical activity that is deliberately planned, organized, and repeated with the specific goal of improving or maintaining various aspects of physical fitness.¹ It can strengthen the cardiovascular system, boost mental well-being, and enhance cognitive function. Alongside exercise, movement—whether through structured routines or daily activities like walking, dancing, or stretching—plays a crucial role in overall health, helping to counteract the negative effects of prolonged inactivity.

Exercise 101 is designed to provide comprehensive, evidence-based information on exercise for health optimization. This guide aims to show the value of exercise, how it benefits the body, and why many consider exercise as medicine.²

Exercise has been shown to reduce the risk of chronic diseases³, such as heart disease and diabetes, while also improving mood and reducing stress through endorphin release.⁴ Regular physical activity supports longevity and healthspan—the period of life when someone is healthy and free from serious or chronic disease, preserving mobility and mental sharpness.⁵ Incorporating exercise into daily routines can help protect against physical and cognitive decline.⁶

For athletes, regular exercise leads to physiological adaptations such as increased strength, endurance, and power, which are key for improving sports performance.⁷ In the workplace, exercise improves cognitive function, including attention and focus, while also reducing stress and improving mental health through endorphin release. This leads to greater productivity and job satisfaction.⁸

Furthermore, exercise has been linked to a sense of vibrancy and increased energy by stimulating the production of endorphins, which are hormones that create a sense of euphoria and reduce feelings of stress.⁹ Regular exercise also promotes better sleep, reducing fatigue.¹⁰ These physiological changes help a person feel more energetic and capable of tackling daily tasks with enthusiasm, ultimately leading to a more vibrant and fulfilling life.

Root Cause Approach to Exercise

Exercise plays a pivotal role in understanding the root causes and management of various conditions and diseases. At the core of root-cause medicine is the belief that chronic diseases often stem from lifestyle factors, such as physical inactivity, which contribute to systemic imbalances and inflammation. Regular physical activity has been shown to positively influence metabolic pathways, reduce inflammation, and enhance the body’s ability to manage stress—all of which are critical in addressing the underlying causes of chronic conditions like diabetes, cardiovascular disease, and autoimmune disorders.¹¹

Moreover, exercise is a powerful tool in the personalized management of these conditions. In studies of animal and human models, regular physical activity was shown to reduce chronic inflammation by decreasing the production of pro-inflammatory cytokines, lowering stress hormones like cortisol, and increasing anti-inflammatory markers in the body.¹² By improving insulin sensitivity, balancing hormones, and supporting detoxification processes, exercise can significantly enhance the effectiveness of other treatment strategies. This comprehensive approach not only targets symptoms but also addresses the root causes of disease, leading to more sustainable health outcomes.¹³

Types of exercise

Aerobic

Aerobic exercise, also known as cardiovascular exercise, involves activities that raise the heart rate and increase breathing while using large muscle groups. This type of exercise is characterized by its reliance on oxygen to meet energy demands during extended periods of physical activity.¹⁴ It improves cardiovascular health, reduces the risk of chronic diseases, helps with weight management by burning calories, and increases endurance by making the body more efficient at using oxygen.¹⁵ Here are some common examples of aerobic exercise methods:

• Cycling: A low-impact aerobic exercise that is gentle on the joints while still providing an effective cardiovascular workout. It can be done outdoors on a bike or indoors on a stationary bike.
• Dancing: Combines aerobic exercise with fun and creativity and can be adapted to different intensity levels. Whether it’s a structured dance class or simply moving to a person’s favorite music at home, dancing can raise your heart rate and improve cardiovascular health while also providing a social and emotional boost.
• Running/jogging: A high-impact aerobic exercise that significantly increases heart rate and burns a large number of calories. It is excellent for building endurance and improving cardiovascular fitness.
• Swimming: This is a full-body aerobic workout that is particularly beneficial for those with joint issues or injuries. It provides resistance without the impact, helping to build endurance, strength, and cardiovascular health.
• Walking: A low-impact activity suitable for all fitness levels, walking can be done anywhere and requires no special equipment. Brisk walking, in particular, is effective for improving cardiovascular health and burning calories.

Interval training

Interval training is a type of exercise that alternates between periods of high-intensity activity and periods of lower-intensity activity or rest. This approach pushes you to your limits during the high-intensity intervals and recovery during the lower-intensity ones, making the workout both challenging and manageable. Here are some popular methods:

• Circuit training: A type of training that involves moving from one exercise station to another with minimal rest in between. Each station targets different muscle groups or focuses on different types of movements, such as strength exercises, cardio, and flexibility. This approach offers a full-body workout that improves both cardiovascular fitness and muscular endurance.¹⁶
• Fartlek training: Originating from Sweden, fartlek training, which means “speed play,” involves varying your speed and intensity throughout a run or other endurance activity. Unlike structured intervals, fartlek training allows for more flexibility, with the athlete deciding when to speed up or slow down. This method is particularly effective for runners looking to improve speed and endurance.¹⁷
• High-intensity interval training (HIIT): HIIT involves short bursts of intense exercise followed by brief rest periods. HIIT is known for its efficiency and effectiveness in improving cardiovascular health and burning calories in a short amount of time.¹⁸ Research also indicates that HIIT can also lead to better glycemic control, improving insulin sensitivity and overall metabolic health.¹⁹
• Plyometrics: Also known as “jump training,” it involves explosive movements like jumps, hops, and bounds. These exercises are performed at maximum effort with short recovery periods, making them an effective form of interval training for building power, speed, and muscle strength.²⁰

Strength training

Strength training, also known as resistance or weight training, involves exercises that use resistance to induce muscular contraction, increasing strength, endurance, and muscle mass. One of the goals of strength training is to increase the force that muscles can exert, which is achieved by progressively increasing the resistance or weight used during exercises.²¹ This type of training enhances bone density²² and metabolism by applying resistance to muscles, which stimulates bone growth, increases muscle mass⁷, and boosts calorie burn even at rest. The following are some common methods:

• Bodyweight exercises: Bodyweight exercises like push-ups, pull-ups, squats, and lunges use the weight of the body as resistance. These exercises are excellent for improving functional strength, flexibility, and balance, and they can be performed anywhere without the need for equipment.
• Isometric exercises: These exercises involve contracting the muscles without any visible movement of the joint. Examples include planks, wall sits, and holding a dumbbell in a fixed position. These exercises are effective for building strength and endurance in a static position and are often used in rehabilitation settings.
• Machine-based exercises: Many gyms offer machines designed for strength training, which guide movements and provide adjustable resistance. Machines are particularly useful for isolating specific muscle groups and can be a good option for beginners who are learning proper form and technique.
• Resistance bands: These elastic bands provide varying levels of resistance when stretched. They are a versatile and portable option for strength training, offering resistance throughout the entire range of motion. Resistance bands are particularly useful for beginners, those recovering from injury, or anyone looking to vary their workout routine.
• Weight lifting: Involves lifting free weights such as dumbbells, barbells, or kettlebells. Weight lifting can target all major muscle groups through exercises like squats, deadlifts, bench presses, and rows. It allows for precise control over resistance and is highly effective for building both strength and muscle mass.

Flexibility and balance

Flexibility training focuses on increasing the range of motion in the muscles and joints, while balance training aims to improve the body’s ability to maintain stability when moving and when stationary. These two types of training are often overlooked but are foundational components of overall physical fitness. Flexibility and balance are vital for maintaining good posture, preventing injuries^23,24 and ensuring that the body moves efficiently and effectively in daily activities.²⁵ Here are some popular methods:

• Balance boards and stability balls: These tools are designed to challenge balance by creating an unstable surface. Exercises performed on a balance board or stability ball improve overall balance by engaging core muscles. Tools such as these can be incorporated into a variety of exercises to make them more challenging and beneficial for balance training.
• Pilates: A form of exercise that emphasizes core strength, flexibility, and balanced development of the body. It focuses on controlled movements and breathwork, which help improve muscle elasticity and joint mobility. Pilates exercises often require maintaining a neutral spine position, which helps enhance both balance and flexibility.
• Stretching: This is a simple and effective way to improve flexibility. Static stretching (where an individual holds a stretch for 15-60 seconds) helps elongate muscles and improve range of motion. Dynamic stretching (involves moving parts of the body through a full range of motion) is also beneficial, particularly as a warm-up before exercise. Regular stretching can reduce muscle stiffness and improve overall flexibility.
• Tai Chi: A traditional Chinese martial art that involves slow, deliberate movements and deep breathing. It is particularly effective for improving balance, coordination, and flexibility. Tai Chi’s flowing movements help improve body awareness and control, making it an excellent practice for enhancing both physical and mental balance.
• Yoga: This is a mind-body practice that combines physical postures, breathing exercises, and meditation. It is highly effective for improving both flexibility and balance. The various poses in yoga stretch and lengthen muscles while also challenging your balance and coordination.

Speed

Speed training involves exercises that enhance the body’s ability to move quickly and efficiently, focusing on improving reaction times, acceleration, and overall speed.²⁶ Speed training is not just about running faster; it also encompasses quick movements in various directions and the ability to change speed rapidly.²⁷ The benefits of speed training include increased muscle strength and power, particularly in the legs and core, which contributes to better athletic performance and overall physical fitness.

• Agility drills: Workouts such as ladder drills, cone drills, and shuttle runs focus on improving the ability to change direction quickly and maintain speed. These drills enhance coordination, balance, and the ability to accelerate and decelerate rapidly, all of which are vital for sports performance. Agility training also helps improve foot speed and body control, reducing the risk of injury.
• Resisted speed training: This method involves adding resistance to speed exercises to increase the challenge. Tools like resistance bands, sleds, or weighted vests can be used during sprints or agility drills. The added resistance forces the muscles to work harder, leading to increased strength and power. Over time, this can translate into faster, more powerful movements when the resistance is removed.
• Sprinting: This is one of the most effective forms of speed training. It involves running at maximum effort for short distances, typically between 50 to 200 meters. Sprint training helps improve both acceleration and top-end speed.

Support for Individuals with a Physical Disability

If you have a disability, exercise plans should be customized to fit your unique needs, focusing on boosting overall health and functional abilities. For anyone with a mobility challenge, using adaptive equipment and technology can greatly improve participation in exercise and sports, making physical activity more accessible and enjoyable.²⁸ Along with adapted high-intensity interval training (HIIT), programs that combine aerobic and resistance training have been shown to enhance both health and skill-related fitness in a variety of ages with disabilities.²⁹

Integrating disability awareness training for fitness instructors is also helpful, as it enhances their ability to adapt classes and increase accessibility in community-based fitness settings.³⁰ Additionally, alternative methods like passive heat exposure can serve as substitutes for aerobic exercise for anyone unable to engage in traditional physical activity due to temporary or permanent disabilities, offering cardiovascular benefits.³¹ These recommendations emphasize the importance of personalized and inclusive exercise programs that cater to the diverse needs of all people.

Benefits of Regular Exercise

Regular exercise is strongly linked to increased longevity and health span by addressing multiple aspects of physical and cognitive health. The following comprehensive benefits underscore the importance of incorporating physical activity into daily routines for a long and healthy life.

Bone density

Weight-bearing exercises such as walking, running, and resistance training are helpful for maintaining and improving bone density. These activities stimulate bone formation and help prevent bone loss, reducing the risk of osteoporosis and fractures as people age. Regular exercise strengthens bones and improves balance and coordination, further protecting against falls and injuries.³²

Cardiovascular health

Regular exercise significantly improves cardiovascular health by lowering blood pressure, reducing the risk of heart disease, and improving cholesterol levels. Aerobic exercise enhances circulation, which results in a lower heart rate and blood pressure and increases the heart’s efficiency in pumping blood. Exercise also reduces inflammation and stress hormones, contributing to a healthier heart and a decreased risk of cardiovascular events.¹⁵

Disease prevention

Exercise is linked to a decreased risk of several types of cancer, including breast, colon, lung, and endometrial cancers.³³ Physical activity helps regulate hormones, reduce inflammation, improve immune function, and maintain a healthy weight, all of which contribute to lowering cancer risk.³⁴

Longevity and healthspan

Regular exercise is associated with increased longevity and a healthier lifespan by reducing the risk of chronic diseases.³ and maintaining physical and cognitive functions.³⁵ As we age, maintaining physical function is vital for independence and quality of life. Consistent exercise preserves muscle mass, enhances flexibility, and improves balance, all of which help prevent falls and injuries, a common concern for older adults.

Metabolic health

Exercise plays a central role in improving metabolic health by enhancing insulin sensitivity and glucose metabolism, which helps in managing and preventing type 2 diabetes.³⁶ Regular physical activity also promotes a favorable plasma lipoprotein profile, reducing the risk of metabolic syndrome.³⁷

Mental and emotional health

Exercise has been shown to reduce stress, anxiety, and depression by releasing endorphins, which improve mood and emotional states.⁹ It enhances cognitive function by increasing blood flow to the brain, which can improve memory and focus. Regular physical activity also promotes better sleep and increased energy levels, contributing to overall resilience and mental clarity.¹⁰

Weight management

Physical activity is a key component of weight management, as it helps burn calories and increase metabolic rate. Both aerobic exercise and resistance training are effective in reducing body fat and maintaining a healthy weight, which is essential for preventing obesity-related diseases.³⁸ Exercise also helps regulate appetite and improve energy balance, making it easier to maintain a healthy weight over time.³⁹

Common barriers to exercise

Barriers to exercise are a common reality for many people, often stemming from various personal, social, and environmental factors. To understand the seriousness of these challenges, the World Health Organization (WHO) recently reported that 31% of adults and 80% of teenagers aren’t getting the recommended amount of physical activity.⁴⁰ Recognizing these challenges is an important step in addressing them, as it allows for the development of practical strategies to incorporate physical activity into daily life. It’s essential to acknowledge that these barriers can affect anyone, regardless of fitness level or lifestyle, and that overcoming them often requires creativity and flexibility.⁴¹ By understanding and accepting these obstacles, you can work toward finding solutions that fit your unique circumstances, ultimately fostering a more sustainable and enjoyable approach to exercise.⁴²

Physical limitations

Health issues, injuries, or chronic conditions can make exercise difficult or painful, creating a barrier. People with arthritis, joint pain, or cardiovascular problems, for example, may find it challenging to participate in conventional forms of exercise, which may lead to avoiding physical activity altogether.

• Solutions to consider: For those with physical limitations, modifying exercises to fit capabilities is important. Low-impact activities like swimming, cycling, or using resistance bands can provide a good workout without exacerbating existing health issues. A consultation with a healthcare professional or physical therapist can help in designing a safe, effective exercise plan.

All-or-nothing thinking

Some people believe that if they can’t commit to an intense or lengthy workout, it's not worth doing any exercise at all. This mindset can prevent people from engaging in even small amounts of physical activity, which can still offer significant health benefits.

• Solutions to consider: It’s important to understand that any amount of physical activity is beneficial. Reframing the idea of exercise to include short, manageable activities can help. Recognizing that even small efforts contribute to overall health can reduce pressure to succeed and increase consistency.

Lack of motivation

Motivation plays a foundational role in maintaining a regular exercise routine. However, staying motivated can be difficult, especially when progress is slow or when the immediate benefits of exercise aren’t apparent.

• Solutions to consider: Setting realistic, attainable goals and tracking progress can increase motivation. Rewarding yourself for reaching milestones, finding a workout buddy for accountability, or joining a group class can also help maintain motivation over time.

Lack of exercise knowledge

Not knowing how to start, what exercises to do, or how to use gym equipment can definitely create a barrier to exercise.

• Solutions to consider: Consider seeking out reliable information on exercise. Beginners might benefit from consulting with a fitness professional, joining a beginner’s class, or using reputable online resources to learn proper techniques and effective workouts.

Intimidation or fear

The fear of judgment, embarrassment, or not fitting in at the gym can also be a significant barrier to exercise. This is particularly true for beginners or those self-conscious about their bodies or fitness levels.

• Solutions to consider: Addressing intimidation or fear involves starting slowly and choosing environments where one feels comfortable. Beginning with home workouts, using online classes, or starting with simple activities like walking can build confidence. As comfort levels grow, transitioning to more public or group settings may become easier.

Poor habits

Established habits, such as spending leisure time on sedentary activities like watching TV or browsing the internet, can interfere with the development of an exercise routine. Breaking these habits and replacing them with more active behaviors can be a challenge.

• Solutions to consider: Replacing sedentary habits with active alternatives can be achieved gradually. For example, swaps can include opting for stairs instead of elevators, walking or biking to nearby locations instead of driving, or standing while talking on the phone. Setting specific times for activity can help establish new, healthier routines.

Sedentary lifestyles

Modern lifestyles often promote inactivity, with many jobs and leisure activities involving prolonged sitting. A sedentary lifestyle can make it difficult to incorporate exercise into daily routines.

• Solutions to consider: Incorporating movement into everyday life is key to overcoming the effects of a sedentary lifestyle. Setting reminders to stand up and move every hour, taking short walks during breaks, or incorporating physical activity into social events can help. Additionally, choosing active forms of entertainment, such as hiking or playing sports, can make exercise more enjoyable.

Shame cycles

Feelings of shame or guilt for not exercising can create a negative cycle that further discourages physical activity. When people feel ashamed of their bodies or their fitness levels, they may avoid exercise altogether.

• Solutions to consider: Combating shame requires self-compassion and a focus on small successes rather than perceived failures. Positive reinforcement, celebrating small victories, and setting realistic, achievable goals can help you break out of the cycle and engage more consistently in exercise.

Time constraints

A lack of time is one of the most frequently cited barriers to exercise. Considering busy schedules filled with work, family responsibilities, and other commitments, finding time to exercise can be challenging. Many people feel that they don’t have enough hours in the day to fit in a workout, leading to skipped sessions or neglecting physical activity altogether.

• Solutions to consider: Breaking up workouts into shorter sessions throughout the day can be a helpful strategy. Even 10-minute intervals of activity can add up and provide health benefits. Similar to any other important task, prioritizing exercise by scheduling it into a daily routine can also help ensure that it gets done.

Factors Affecting Exercise Effectiveness

Exercise effectiveness is influenced by a variety of factors that can either enhance or hinder the outcome of an individual’s efforts. Low exercise efficiency can make it harder to carry out everyday tasks. Being more efficient in exercise is important because it lets you use less energy to do the same amount of physical work.⁴³ By understanding what affects exercise efficiency, one can create a personalized workout plan that helps overcome challenges, making the routine more enjoyable and effective.

Breathing

Proper breathing techniques are important during exercise, as they ensure that the muscles receive enough oxygen to function efficiently. Controlled breathing helps maintain energy levels, reduce fatigue, and enhance overall performance. For example, during aerobic exercises, rhythmic breathing can improve endurance, while deep, diaphragmatic breathing during strength training can stabilize the core and increase power output.⁴⁴

Exercise consistency

Consistency is key to achieving long-term fitness goals. A regular exercise schedule helps build and maintain muscle strength, cardiovascular health, and endurance. It also contributes to habit formation, making it easier to stay motivated and committed. Inconsistent exercise, on the other hand, can lead to setbacks, making it difficult to see progress and sustain fitness levels.⁴⁵

Form

Proper form during exercise is essential to preventing injuries and maximizing the effectiveness of the workout. Incorrect posture or movements can strain muscles, ligaments, and joints, leading to potential injuries and reducing the efficiency of the exercise.⁴⁶ Focusing on form ensures that the targeted muscle groups are engaged correctly, which optimizes results and promotes safe exercise practices.

Mental habits

A positive mindset and mental focus can significantly impact exercise effectiveness.⁴⁷ Mental habits like visualization, goal-setting, and mindfulness can enhance motivation, reduce stress, and improve overall performance. Staying mentally engaged during workouts helps maintain intensity and ensures that the exercise routine aligns with personal fitness goals.

Nutrition and hydration

Proper nutrition and hydration are vital for exercise performance and recovery. Consuming the right balance of macronutrients (carbohydrates, proteins, and fats) before and after workouts provides the energy needed for exercise and supports muscle repair and growth. Hydration is equally important, as it helps to regulate body temperature, lubricate joints, and transport nutrients to cells. Dehydration and poor nutrition can lead to fatigue, decreased performance, and prolonged recovery times.⁴⁸

Posture

Maintaining good posture during exercise and daily activities is also important for preventing injuries and ensuring the effectiveness of workouts. Proper posture aligns the body, reduces the risk of strain, and enhances the efficiency of movements.⁴⁹ It also supports healthy breathing patterns and circulation, both of which contribute to improved physical performance and overall well-being.

Rest and recovery

Rest and recovery are essential components of any exercise routine. Adequate sleep and rest days allow the body to repair and strengthen muscles, replenish energy stores, and prevent overtraining. Without proper recovery, the risk of injury increases, and performance can suffer.⁵⁰ Incorporating rest days and prioritizing sufficient sleep can lead to better long-term results and sustained motivation.

Tips for Starting and Maintaining a Routine

Starting a new exercise routine can be both exciting and challenging but implementing a few key strategies can enhance success and sustainability. The goal is to establish new habits that make exercise fulfilling and enjoyable. To improve the chances of success, gradually increasing the intensity and length of workouts is recommended to avoid injuries and burnout. Listening to your body and ensuring adequate rest and recovery are also important. Here are some tips to consider while building exercise habits:

Starting a routine

Choosing the right activity: Selecting an activity that aligns with your interests and fitness level is key to maintaining a routine. If an individual enjoys what they’re doing, they’re more likely to stick with it.

• Whether it’s walking, swimming, dancing, or yoga, it’s important to pick an activity that is enjoyable and that suits one’s current fitness level. Starting with a preferred activity increases the chances of making exercise a regular part of your life.⁵¹

Small, attainable steps: When starting a new exercise routine, it’s helpful to begin with small, manageable steps. This approach helps prevent burnout and makes it easier to stick with the routine.

• For example, instead of committing to an hour-long workout every day, start with 10–15 minutes of activity and gradually increase the duration as your fitness level improves. Celebrating small victories can boost motivation and build confidence as you progress.⁵²

SMART goals: Setting SMART goals is a powerful way to create a clear, actionable plan for an individual’s fitness journey.⁵³ SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound.

• For example, instead of saying, “I want to get fit,” a SMART goal could be, “I will walk for 30 minutes, three times a week, for the next month.” This goal is specific, measurable, achievable, relevant to overall fitness, and time-bound, making it easier to track progress and stay committed.

Visualization: This method is a mental technique that can enhance motivation and boost commitment to a new exercise routine.⁵⁴

• By imagining yourself successfully completing workouts, reaching one’s fitness goals, and feeling the benefits of regular exercise, an individual can build a positive mindset that supports their efforts. Visualization helps a person mentally prepare for challenges and reinforces the belief that they can achieve their goals, making it a powerful tool in establishing and maintaining a routine.

Maintaining a routine

Change things up: To keep a routine interesting and prevent boredom, it’s important to change things up regularly.

• Try new exercises, switch up the workout location, or vary the intensity of the activities. Mixing up the routine keeps the body challenged and engaged, helping avoid plateaus and making the exercise experience more enjoyable.⁵⁵

Rewards: Rewarding yourself for sticking to a routine can reinforce positive habits. Rewards can be small, like enjoying a favorite snack or taking some extra relaxation time—or larger, like treating oneself to new workout gear.

• The key is to choose rewards that are meaningful to you and to allow yourself to enjoy them only when an exercise goal has been met. This helps reinforce the habit and makes the process more enjoyable.⁵⁶

Support system: Having a support system can make a significant difference in maintaining an exercise routine.

• Exercising with friends, joining a fitness class, or becoming part of a workout group can provide motivation, accountability, and encouragement. A support network makes exercise more enjoyable and helps one stay committed, even when motivation wanes.⁵⁷

Tracking progress: Keeping track of progress is a powerful way to stay motivated and see improvements toward a goal.

• Using journals, fitness apps, or wearables can help an individual monitor workouts, set goals, and celebrate achievements.⁵⁸ Tracking progress gives a clear picture of improvements and can inspire a person to keep going, especially when they see positive changes over time.

Two-day rule: The “two-day rule” is a simple strategy to prevent falling out of a routine.

• The idea is to never miss exercise two days in a row. Missing one day is normal and can happen, but missing two days in a row can lead to a pattern of inactivity. By following the two-day rule, you can create a safety net that helps to keep workouts consistent and can quickly get you back on track if a workout is missed.

Safety Considerations

The importance of safety when exercising, especially for beginners, cannot be overstated, as it helps prevent injuries and ensures a positive experience that encourages long-term adherence to an exercise routine. By focusing on safety, individuals can enjoy the benefits of physical activity while minimizing risks, ultimately leading to a healthier and more active lifestyle.⁵⁹ Below are some ways to approach safety:

Consulting professionals

Professionals can provide guidance on proper techniques, personalized workout plans, and ways to accommodate any physical limitations someone may have. This support is especially important if you’re new to exercise or have health concerns.⁶⁰

Listening to the body

It’s important to pay attention to your body signals during exercise. Feeling pain, dizziness, or excessive fatigue means it’s essential to stop and assess what’s happening. Recognizing signs of overtraining or potential injury can prevent long-term damage and ensure that you’re exercising safely.⁶¹

Posture

Maintaining good posture is important, especially during weight-bearing exercises. Proper alignment of the body ensures that an individual is using the correct muscles and reduces the risk of injury. Poor posture can lead to strains, imbalances, and long-term damage, so it’s important to be mindful of your form throughout the workout.⁶²

Proper breathing

Correct breathing is vital during exercise to maintain oxygen flow and prevent dizziness or fatigue. For most activities, exhale during exertion (like lifting a weight) and inhale during relaxation. Proper breathing helps you perform exercises more efficiently and can prevent unnecessary strain.⁶³

Proper equipment

Using the right equipment is necessary for exercise safety. This includes wearing appropriate footwear, using well-maintained gym equipment, and choosing gear that suits the activity. Proper equipment not only enhances performance but also minimizes the risk of injury.⁶⁴

Stability and balance

Ensuring stability and balance during exercise is key to preventing falls and injuries⁶⁵, especially in activities that involve weights or complex movements. Exercises that improve balance, like yoga or stability ball exercises, can enhance overall safety during workouts.⁶⁶

Tests to Assess Exercise (Fitness)

When starting a new exercise program, it’s important to understand the body’s current health status through comprehensive lab tests. Function Health offers a range of tests that can be particularly valuable in this context. For instance, metabolic panel tests help assess how well the body manages glucose and lipids, which is important for understanding how exercise might impact metabolism and energy levels. Hormonal assessments, including thyroid function tests, are also essential, as they provide insight into ways the body might respond to physical stress and adapt to new exercise routines.

Additionally, nutrient level tests can be helpful to ensure that the body has the necessary vitamins and minerals to support increased physical activity. Electrolyte balance, liver, and kidney function tests are also important, as these organs play key roles in maintaining overall health and managing the increased physical demands of exercise. By regularly monitoring these biomarkers, you can create a personalized and effective fitness regimen that supports long-term health and performance.

Specific tests may include:

Function tests

Cardiovascular

• Fibrinogen antigen: Measures levels of fibrinogen, a protein involved in blood clotting and inflammation, linked to cardiovascular disease.
• Homocysteine: Measures blood homocysteine levels; high levels can indicate increased cardiovascular risk, often associated with metabolic syndrome.
• Advanced lipid biomarker assessment: Helps in assessing the risk of cardiovascular diseases more accurately than a standard lipid panel and includes total cholesterol/HDL ratio, HDL large, LDL cholesterol, LDL particle number, LDL peak size, Lipoprotein (a), total cholesterol, Apolipoprotein B (ApoB), HDL cholesterol, LDL medium, LDL pattern, LDL small, Non-HDL cholesterol, triglycerides.
• LP-PLA2 activity: Measures lipoprotein-associated phospholipase A2 activity; high levels can indicate an increased risk of cardiovascular disease and stroke.
• Methylmalonic acid (MMA): Elevated MMA is often associated with an increased risk of cardiovascular disease due to its role in promoting homocysteine accumulation, which can damage blood vessels and contribute to atherosclerosis.

Kidney function

• Blood urea nitrogen (BUN): Basic kidney function test that measures how well the kidneys are removing toxins.
• Creatinine: Basic kidney function test that measures how well the kidneys are removing toxins.
• Electrolytes (sodium, potassium, chloride, bicarbonate): The kidneys are the primary regulators of electrolytes. If there is kidney failure or damage, blood electrolytes will be affected.
• Estimated glomerular filtration rate (eGFR): Basic kidney function test that measures the rate at which the kidneys are removing toxins.
• Microalbumin/creatinine ratio (urine): Normally, the kidneys hold on to nearly all of the body’s blood proteins. When the kidneys are damaged, protein leaks into the urine.
• Urinalysis: A simple urine test that can provide information about the overall health of the kidneys.

Liver function

• Alanine aminotransferase (ALT): Measures inflammation and liver function.
• Albumin: Looks at how well the liver is functioning in terms of its ability to produce critical proteins.
• Alkaline phosphatase (ALP): Evaluates the tubes and ducts in the liver. Abnormal in the presence of gallstones and certain tumors.
• Aspartate aminotransferase (AST): Measures inflammation and liver function.
• Gamma-glutamyl transferase (GGT): Measures inflammation and liver function.
• Total bilirubin: Shows how well the liver is removing toxins from the bloodstream.

Metabolic

• Adiponectin: Hormone involved in regulating glucose levels and fatty acid breakdown, linked to obesity and inflammation.
• Cortisol: Measures blood cortisol levels. Chronic stress and elevated cortisol can impact blood sugar control and insulin sensitivity, linked to metabolic syndrome.
• Glucose: Blood sugar and primary source of energy for cells; increases in the presence of insulin resistance.
• Hemoglobin A1c (HbA1c): Measures the percentage of red blood cells with glucose bound to them; snapshot of glucose levels over the previous three months. Increases in insulin resistance.
• Insulin: Pancreatic hormone that helps regulate glucose levels by promoting uptake into cells for use. Increases in insulin resistance.
• Uric acid, serum: Elevated levels can indicate gout and other metabolic conditions.

Nutrients

• Ferritin: Measures the body’s iron stores and helps diagnose iron deficiency or inflammatory overload.
• Magnesium, RBC: Measures magnesium levels within red blood cells; low levels are associated with increased inflammation and cardiovascular risk.
• Omega-3 (EPA+DHA): Measures levels of these anti-inflammatory fatty acids, supporting cardiovascular health and overall metabolic balance.
• Vitamin D, 25-hydroxy: Measures the level of vitamin D in the blood; low levels are associated with increased inflammation and higher risk of cardiovascular and immune disease.

Thyroid function

• Thyroid-stimulating hormone (TSH): Measures the pituitary hormone that stimulates the thyroid gland to produce thyroid hormones. Shows increases or decreases in response to changes in thyroid hormones.
• Thyroxine (T4), free: Unbound, active form of T4 thyroid hormone; converts to free T3.
• Triiodothyronine (T3), free: Unbound, active form of T3 thyroid hormone; binds to cell receptors.

Other tests

When beginning a new exercise program, several additional tests can provide valuable insights into cardiovascular and respiratory health, helping to tailor the program to your specific needs and ensuring safety. These include:

• Body composition analysis: This test measures body fat percentage, muscle mass, and bone density, providing valuable insights for tailoring an exercise program to achieve specific fitness goals such as weight loss or muscle gain. Techniques like DEXA scans or bioelectrical impedance analysis (BIA) are commonly used.⁶⁷
• Electrocardiogram (EKG or ECG): An EKG records the heart’s electrical activity and can detect heart rhythm abnormalities. It is particularly important for those with a history of heart disease or those beginning a vigorous exercise routine.⁶⁸
• Lung function tests (spirometry): These tests assess how well the lungs function, which is important for individuals with respiratory conditions like asthma to ensure the lungs can handle increased physical activity.⁶⁹
• Stress test: This test monitors the heart’s activity under physical stress and is typically performed on a treadmill or stationary bike. It helps identify the way the heart responds to exercise and can detect underlying conditions that might pose risks during physical activity.^70,71
• VO₂ max testing: This test measures the maximum amount of oxygen the body can use during intense exercise, indicating cardiovascular fitness and endurance. It is useful for setting appropriate exercise intensity levels and tracking progress.⁷²

By combining these tests with other routine assessments, such as metabolic panels and nutrient levels, a comprehensive understanding of health can be achieved, allowing for a safer and more effective exercise regimen.

Wearables

Wearable devices play an engaging and helpful role in enhancing and monitoring an exercise program, providing real-time data that helps optimize performance, track progress, and ensure safety. Some important wearable devices include:

• Continuous glucose monitors (CGMs): These devices track glucose levels in real time. This is especially beneficial for individuals with diabetes or those monitoring glucose levels to optimize energy usage during exercise. CGMs provide insights into the ways different exercises impact blood sugar, helping to tailor workout intensity and timing for optimal performance and safety.⁷³
• Fitness trackers: This category of devices is popular for tracking steps, distance, calories burned, and heart rate. They provide insights into daily activity levels and help set and monitor fitness goals. Advanced models can also track sleep patterns, stress levels, and VO₂ max; this info is useful for tailoring workout intensity.⁷⁴
• Heart rate monitors: These devices can offer more accurate heart rate monitoring compared to wrist-based sensors. Monitoring heart rate is essential for ensuring that exercise intensity stays within safe and effective zones, particularly in cardiovascular training.⁷⁵
• Recovery device: Focusing on recovery, some devices can track and analyze specific body signals to help monitor and assess recovery needs and progress.
• Smartwatches: Various smartwatches not only track fitness metrics but also provide notifications, GPS tracking, and even ECG capabilities. These are valuable for individuals looking to integrate health monitoring with everyday functions.⁷⁶
• GPS watches: For runners, cyclists, and outdoor enthusiasts, GPS watches provide detailed data on distance, pace, elevation, and route mapping. This is key for endurance training and tracking performance over time.⁷⁷
• Wearable ECG monitors: Some devices or the ECG function in some smartwatches can monitor heart rhythm and detect abnormalities. This is particularly useful for individuals with cardiovascular concerns engaging in exercise.⁷⁸

These wearable devices offer a range of features that can significantly enhance an exercise program by providing detailed and actionable data.

Key takeaways

Exercise not only strengthens the body but also contributes to mental well-being, making it a cornerstone of a healthy lifestyle. This guide emphasizes the essential role of exercise in optimizing overall health through evidence-based strategies that:

• Alleviate symptoms of depression and anxiety
• Boost immune system resilience
• Enhance cardiovascular health
• Improve flexibility
• Improve mood and sleep quality through endorphin release
• Increase muscle strength
• Manage weight
• Reduce the risk of chronic diseases (e.g., heart disease, diabetes, certain cancers)