A Healthy Dose of Exercise is Better Than Any Prescribed Medicine

Exercise as Medicine: How Movement Can Help Reverse Chronic Pain

It’s a well-established fact that regular exercise significantly improves overall health and well-being. In many ways, consistent physical activity works like medicine—helping to prevent chronic disease, reduce inflammation, ease depression, and even reverse long-standing pain.

Exercise benefits us not just physically, but psychologically as well. When you move your body, your brain and nervous system kick into gear, becoming more responsive and efficient. Hormones such as epinephrine and norepinephrine are released into the bloodstream, stimulating receptors—including those in the immune system. Then there's serotonin, often called the "happy hormone." It plays a crucial role in lifting mood and protecting against anxiety and depression.

Using Exercise to Reverse Chronic Symptoms

Let’s explore how exercise can be used strategically to restore optimal function in the body—specifically when the goal is to overcome chronic symptoms and live free from pain.

In my case, I’ve used movement as a powerful tool to reduce and even eliminate the symptoms of rheumatoid arthritis—without relying on prescribed medication. Here are two specific ways I’ve integrated exercise into my healing process:

1. Combating Chronic Inflammation Through Cardio

My primary goal has been to reduce chronic inflammation. Alongside an anti-inflammatory diet and daily mindfulness, cardiovascular exercise plays a key role.

The beauty of cardio is its flexibility—it can take the form of walking, running, cycling, swimming, or playing team sports. Quite honestly, it doesn’t matter what form it takes—as long as it gets your blood pumping. What does matter is consistency. Aim to get moving daily, raising your heart rate for at least 20 minutes.

Personally, I attend a couple of dance aerobics classes each week and walk either outside or on a treadmill. Even 20 minutes of moderate activity is enough to calm the body’s inflammatory response. Over time, the benefits build, helping the immune system regulate itself more effectively.

2. Relieving Pain Through Strength Training

My second goal has been to overcome chronic pain—because living fully and freely is non-negotiable for me. One of the most powerful tools I've found? Lifting weights.

Weight training has dramatically improved my ability to manage and relieve arthritic pain. The science is simple: joints need the support of surrounding muscles and ligaments for stability. When muscles are weak, the joints take the brunt of everyday stress. But as those muscles grow stronger, they absorb more impact, relieving pressure on inflamed or damaged joints.

This shift has been nothing short of transformational. By gradually increasing my strength, I’ve gone from living with daily pain and stiffness to thriving—doing things I once thought impossible.

A History Rooted in Movement

The idea that physical activity supports health isn’t new. It dates back to at least 2500 BC, when Ancient Chinese cultures developed structured health programs that included movement. Later, Greek philosophers tied physical fitness to longevity and vitality.

Today, modern science continues to reinforce what ancient wisdom already knew: Exercise should be a foundational part of a healthy lifestyle.

A Final Thought

If anything I’ve shared has sparked your curiosity—or if you’re currently struggling with chronic pain and looking to reclaim control—this could be the moment to take action. Even small, consistent steps can have a profound impact.

Your body was made to move. Let movement be your medicine.