Movement Is Medicine (and We’re Ignoring It!)

Read this before starting another supplement <3

Before I went to school to become a Naturopathic Doctor, I completed my Bachelor of Science in Kinesiology. I spent four years learning how the body is designed to move, and more importantly, how deeply movement influences nearly every system in the body, from cardiovascular health to hormones to digestion and everything in between.

Somewhere along the way, though, movement became one of those things we all know is important, but do not actually prioritize. I have fallen into seasons where I was essentially sedentary myself, and it was not until pregnancy and postpartum that I truly rediscovered how powerful exercise can be for our health, energy, mood, and overall quality of life.

In clinical practice, I see the same pattern over and over again. People come to me wanting to optimize their supplements. They are already taking multiple products, adjusting doses, trying to get it right. But when we zoom out, movement is being overlooked. And when we do not see the results they hoped for, the instinct is to add more. More supplements, more protocols, more expense….all while overlooking one of the most powerful and accessible tools we have: movement.

To be clear, supplements absolutely have their place, and not everything can be fixed or improved with exercise. I use supplements in practice all the time. But supplements are meant to support your physiology, not replace the foundations your body depends on. Movement is one of those key foundations. When we skip it, we are often working against our own biology.

Here are the top 5 concerns I see in clinical practice, and how exercise can help:

High Cholesterol

Consistent movement improves circulation, supports healthier cholesterol patterns (Lower LDL and triglycerides), and plays a meaningful role in regulating blood pressure. It does not require extreme workouts. Regular, moderate movement done consistently can make a real difference.

Fertility Concerns

Exercise supports blood flow to reproductive organs, helps regulate hormonal communication, and improves insulin sensitivity, which plays a major role in ovulation. At the same time, more is not always better. Overtraining can disrupt hormone balance, which is why the goal is supportive, balanced movement rather than intensity at all costs.

Menstrual Pain

Regular exercise may help improve circulation to the pelvic region, support hormonal regulation, and reduce inflammation. For many women, consistent movement can lessen the severity of cramps over time and improve overall cycle symptoms.

Fatigue

Fatigue is another area where this conversation often gets pushback. It feels counterintuitive to move more when you already feel exhausted. But the right kind of movement can actually help create energy by improving mitochondrial function, supporting better sleep, and helping regulate stress hormones. Gentle, consistent movement often does more for energy levels than another supplement ever could.

Constipation, Diarrhea, and Bloating

Movement helps stimulate digestion and gut motility, which can reduce bloating, support regular bowel movements, and improve how your body processes food. Sometimes something as simple as a walk after meals can make a noticeable difference over time.

Barriers that stop us from moving

Pain can make movement feel intimidating. Time constraints can make it feel like it has to be a full workout or nothing at all. Cost can be a factor when people associate exercise with gym memberships, classes, or equipment. And perhaps most commonly, there is an all-or-nothing mindset. If it is not perfect, it does not count.

So instead, we do nothing.

A better approach is to start low and go slow. You do not need to overhaul your routine overnight. In fact, that is usually what leads to burnout and inconsistency. Instead, focus on building something sustainable. Start small, stay consistent, and gradually build from there.

And most importantly, choose movement you actually enjoy.

That said, it is also important to be honest about what is enough. Walking your dog once a day is a great baseline, but for most people it is not enough on its own to drive meaningful changes in strength, metabolism, or long-term health.

A great starting point for most people is about 120 minutes per week. That could look like 60 minutes of moderate-intensity aerobic exercise and 60 minutes of resistance training.

Moderate-intensity aerobic exercise means you are breathing harder, your heart rate is up, but you can still hold a conversation. Examples include brisk walking, cycling, swimming, hiking, dancing, or a steady-paced jog. Resistance training can include bodyweight exercises at home like squats, lunges, push-ups, glute bridges, or resistance bands/dumbell workouts. It could also mean lifting weights at the gym, Pilates, or any structured strength-focused class.

Everyone is different. There is no single perfect formula. The best movement for your body is the movement you enjoy enough to keep doing. Find the activities you love and see them through.

Before you buy another supplement, it is worth asking yourself a simple question: am I moving my body in a way that actually supports my health right now?

Because if the answer is no, that is likely where your biggest opportunity is.

Not another capsule. Not another protocol. Just movement. Health benefits from movement and exercise are often far more significant from any supplement.

We have been conditioned to look for health in bottles, but your body was built to move.

And when you give it that, consistently, it will meet you there.

References:

• World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. 2020.

• U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. 2018.

• Mottola MF et al. 2019 Canadian Guideline for Physical Activity throughout Pregnancy. British Journal of Sports Medicine.

• American College of Obstetricians and Gynecologists. Physical Activity and Exercise Guidelines.

• Heart and Stroke Foundation of Canada. Physical Activity and Heart Health.

• American Heart Association. Physical Activity and Cardiovascular Health.

• Puetz TW et al. Effects of Chronic Exercise on Energy and Fatigue.

• International Foundation for Gastrointestinal Disorders. Physical Activity and Digestive Health.

• Armour M et al. Exercise for Dysmenorrhea: A Systematic Review..