Quick answer: Exercise is an important partner to diet for good health. Regular activity supports the heart, muscles, balance, weight, immunity, mood and stress. Federal guidelines recommend at least 150 minutes of moderate activity (or 75 minutes of vigorous activity) a week plus muscle-strengthening on two or more days. A balanced plan mixes cardio, strength, flexibility and balance.
Key takeaways
Regular activity supports heart health, strength, balance, mood, immune function and weight management.
General guidelines suggest about two and a half hours of moderate aerobic activity a week plus strength training on two or more days.
Choosing activities you enjoy, starting small and exercising with a friend can make it much easier to stay consistent.
Benefits of physical activity
Physical activity supports heart health, muscle strength and endurance, and flexibility and balance. It helps with weight management, immune function, and mood and stress relief, and it is linked to a lower risk of many chronic diseases.
How much exercise?
Adults should aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity a week, plus strength training two or more days a week. Some activity is better than none.
A balanced plan
A balanced plan includes cardio, such as brisk walking, cycling or swimming, and strength work with weights, bands or bodyweight exercises. Add flexibility through stretching or yoga, and balance through tai chi, single-leg exercises.
Staying consistent
Choose activities you enjoy, schedule your workouts, and start small and build gradually. Tracking progress and exercising with a friend can help you stay consistent.
Healthy aging lens
Strength training helps preserve muscle and bone with age. See strength training for longevity and exercise and circulation.
What the research shows
Exercise is one of the best-studied ways to lower inflammation markers.
Exercise and CRP (Fedewa 2017, meta-analysis of 83 trials). This review pooled 83 controlled trials with 3,769 people that measured C-reactive protein (CRP), a blood marker of inflammation, before and after at least 2 weeks of exercise training. CRP fell with exercise regardless of age or sex, the drop was larger when weight or body fat also fell, and a smaller drop still occurred without weight loss. A limitation is that the trials varied widely in type and amount of exercise, and some were not randomized.
How much protein supports muscle (Morton 2018, meta-analysis of 49 trials). This review pooled 49 randomized trials with 1,863 healthy adults doing resistance training for at least 6 weeks. Extra protein added about 0.3 kg of lean mass and 2.5 kg to one-rep max strength, and gains leveled off at a total intake of about 1.6 g of protein per kg of body weight a day. A limitation is that these were healthy adults who lifted weights, not people following keto or fasting specifically.
Strength of the evidence: The evidence that regular exercise lowers CRP is consistent across many trials, though the size of the effect is modest and bigger when body fat also falls.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have a chronic inflammatory, autoimmune or digestive condition, or if you have diabetes, kidney disease or take medications affected by diet changes. The same is true if you are pregnant, breastfeeding, or have a history of disordered eating, or if you want a plan tailored to your labs, symptoms and goals.
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
What kind and amount of exercise is safe for me to start with?
How much exercise would suit me while I am changing how I eat?
Which types of movement would best complement this diet for my goals?
Should I adjust my exercise if my energy dips during the diet change?
Frequently asked questions
How much exercise do I need?
At least 150 minutes of moderate activity weekly plus strength training.
What type of exercise is best?
A mix of cardio, strength, flexibility and balance.
Can I exercise during the challenge?
Yes; ease in if you feel tired.
Do I need a gym?
No, walking and bodyweight exercises work well.
Sources
- Piercy KL, et al. The Physical Activity Guidelines for Americans. JAMA 2018. PMID: 30418471. https://pmc.ncbi.nlm.nih.gov/articles/PMC9582631/
- Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ 2006. PMID: 16534088. https://pmc.ncbi.nlm.nih.gov/articles/PMC1402378/
- Sherrington C, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev 2019. PMID: 30703272. https://pmc.ncbi.nlm.nih.gov/articles/PMC6360922/
- Watson SL, et al. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res 2018. PMID: 28975661. https://pubmed.ncbi.nlm.nih.gov/28975661/
- ODPHP: Physical Activity Guidelines for Americans
- MedlinePlus: Exercise and Physical Fitness
- Fedewa MV, et al. Effect of exercise training on C reactive protein: a systematic review and meta-analysis of randomised and non-randomised controlled trials. Br J Sports Med 2017. PMID: 27445361. https://pubmed.ncbi.nlm.nih.gov/27445361/
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 2018. PMID: 28698222. https://pubmed.ncbi.nlm.nih.gov/28698222/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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