Exercise Is Medicine
We often think of exercise as something we should do — but research now shows it’s much more powerful than that.
Movement acts like a prescription: it protects bone strength, supports a healthy pregnancy, improves mood, and keeps us mobile and steady as we age.
Here’s what the science says about how much movement it takes to make a real difference.
Stronger Bones
Your bones are living tissue — they respond to the forces you put through them.
While gentle activities like walking help heart health, studies show that bones need a bit more challenge to get stronger.
In women who lifted heavier weights (around 80–85% of their max strength) twice a week, bone density at the spine increased by almost 3% in 8 months, while women who didn’t exercise lost bone density in that time.
Broader research shows that 6–12 months of consistent, weight-bearing or resistance training can raise bone density by 1–3% at key sites such as the spine and hip.
Exercise in Pregnancy: Protecting You and Your Baby
Research led by Dr Margie Davenport and colleagues has transformed what we know about exercise in pregnancy.
The findings are clear: movement is safe, effective, and protective.
Women who do around 150 minutes of moderate exercise each week have:
40% lower risk of developing gestational diabetes
35–40% lower risk of high blood pressure or pre-eclampsia
15% lower chance of needing a caesarean birth
Nearly 40% lower risk of giving birth to a very large baby (macrosomia)
Exercise also improves energy levels, sleep, and mood during pregnancy — and can make postnatal recovery smoother.
Mood and Mental Health
Movement is one of the most effective natural antidepressants we have.
A 2024 BMJ review of over 200 clinical trials found that exercise reduces depressive symptoms by about the same amount as therapy or medication for mild-to-moderate depression.
The biggest improvements came from:
Walking or jogging — moderate-to-large improvement (effect size −0.6)
Yoga and strength training — similar benefits with high enjoyment and adherence
Even for people without depression, taking 7,000 steps per day is linked with a 31% lower risk of developing depressive symptoms.
Mobility, Balance, and Falls
Staying active is the single best way to stay steady on your feet as you age.
Older adults who take part in regular balance and strength training reduce their rate of falls by around 23%, and the number of people who fall by 15%.
Simple routines that challenge balance — like standing on one leg, heel-to-toe walking, Tai Chi, or Pilates — improve mobility scores by about 1 point on the 12-point Short Physical Performance Battery, enough to notice in daily life.
The Take-Home Message
Exercise really is medicine, with as little as 30 minutes a day, you can lower the risk of many major health problems, feel mentally stronger, and keep your body resilient for life’s demands.