Why is exercise important? There are thousands of online sources and books describing how to get in shape and how to get fit. For many the goal of building muscle may not be motivating, so what other reasons are there for regular exercise and what is the minimum amount of exercise required?
Your body is designed for movement. Every part of your body benefits from regular movement throughout the day. As modern lifestyle increasingly promotes sitting in one place for long periods of time, the body functions begin to have a harder time working properly. Daily movement benefits bone health, liver health, and the body’s ability to get rid of toxins.
As the body ages, bone strength will be directly related to the amount of strain and use placed upon the bones. If there is minimal movement or pressure placed on the bones, the cells that build bone material will not be stimulated to reinforce the bone structure and make it stronger. Generally, the strongest bones are measured in twenty-year-old individuals who are coming to the end of the growth stage and have experienced some of the most active years of life. But healthy bones can be maintained throughout your entire life with a healthy food plan and regular exercise. In her book, Healthy Bones, Healthy You, Lara Pizzorno states, “At age 72, I have the bone density of a thirty-year old!” Lara describes exercises that build bones safely. These exercises provide the regular stimulation needed to keep the cells active that maintain bone density.
An increasing health challenge across America over the last four decades has been the rise in fatty liver disease, specifically non-alcoholic fatty liver disease. This health challenge may go unnoticed since you cannot see or feel the difference initially. According to the American Diabetes Association about 38% of Americans have a fatty liver and up to 70% of individuals with diabetes have a fatty liver. In 2019, the Journal for the American Medical Association reported that a fatty liver is becoming one of the most common liver disorders in children. A fatty liver develops when fat begins to be stored in the liver. When fat builds up in the liver, the liver cells are not able to function properly, fatigue increases, blood sugar levels increase, cholesterol levels increase, and health begins to decline.
Daily exercise can be an effective way to reduce and eliminate fat build up in the liver. The Journal of Sport and Health Science published a report in January 2026 showing a dose response to the amount of exercise and reduction of fatty liver. The study presented the minimal amount of movement to reduce fat build up in the liver was 25 minutes of brisk walking at least 5 days a week. A moderate level of movement was 30 minutes of walking or aerobic exercise 5 days a week. The maximum level of movement to provide any benefit for liver health was 45 minutes 5 days a week. Movement can include aerobic exercise, cardiovascular exercise, and resistance exercises. More than 45 minutes each day did not provide any additional benefit to liver health.
Daily movement will also benefit the ability of the body to detoxify and remove toxin buildup. The body has an amazing drainage system known as the lymphatic system. The lymph vessels in the human body are small vessels that absorb the excess water and fluids that come out from the blood vessels. These lymph vessels act like drain tiles returning the excess fluid to the heart for recirculation. Lymph vessels have no pump and no muscle to move the fluid along the pathway. Lymph tubes are dependent upon body movement to cause the fluid to move from one part of the body to the next part of the body. When a person sits for long periods of time, or is unable to move due to illness, the lymph fluid can build up resulting in swelling tissue and inflammation.
In order to reduce inflammation and improve overall health, daily movement is a necessity. Identify those moving activities that you enjoy. A daily walk, bicycle ride, aerobic exercise, pickleball, rebounder, or vibration plate, are just a few ideas that are among the popular choices available to you. Set a SMART goal for yourself and see what progress you notice. A SMART goals is:
S – Specific
M – Measurable
A – Achievable
R – Relevant
T – Time Bound
Make 2026 your healthiest year yet.
Contact me to discuss your health goals for the coming year. Nutrition is designed for healing. I can help you reach greater health freedom in 2026. Contact me at nutritionproportion@gmail.com, or check out my website at www.nutritionproportion.net
