Physical Activity: The Second Pillar of Lifestyle Medicine

Written By Jami Sassone

Simple Steps to Improve Your Health Through Daily Movement

The Second Pillar of Lifestyle Medicine: Physical Activity

Physical activity is the second pillar of Lifestyle Medicine, identified by the American College of Lifestyle Medicine (ACLM) and embraced by Rochester Lifestyle Medicine Institute (RLMI). Just as a whole-food, plant-based diet supports health from the inside out, regular movement is essential for preventing, treating, and even reversing many chronic conditions.

A Note from Dr. Veggie

Your body will do what you ask it to do. For optimal health, ask it to “Eat more fruits and vegetables and go outside and run around!” Exercise, especially outdoors, will add more years to your life and more life to your years.

Some days you may be stuck at work or not be able to formally exercise for another reason, but try to get out of breath everyday! If you can, find some stairs and try walking or running up and down as fast as you can for 5 minutes. Do that a few times a day—it can really make a difference!

Keep moving!

– Ted Barnett, MD, FACLM (“Dr. Veggie”)

Close-up of a person walking outdoors in athletic shoes and leggings, symbolizing daily physical activity for better health.

Why Movement Matters in Lifestyle Medicine

Consistent physical activity benefits every part of your body and mind. Research shows that daily movement can:

  • Improve heart health and blood pressure

  • Enhance insulin sensitivity and metabolic function

  • Strengthen muscles, bones, and balance

  • Reduce stress, anxiety, and depression

  • Boost energy, productivity, and mental clarity

In fact, many experts describe exercise as medicine—a keystone habit that sparks positive change across all areas of life.

Simple Ways to Add Daily Movement

You don’t need a marathon to experience the benefits of physical activity. Small, consistent steps are what count. Try:

  • Walking outdoors – one of the simplest ways to lift your mood and improve cardiovascular health.

  • Stair intervals – short bursts of climbing to raise your heart rate.

  • Active breaks – take five minutes away from your desk to stretch or walk.

  • Joyful movement – dancing, gardening, or biking—whatever makes you smile.

  • Social movement – walking with a friend or family member to combine activity with connection.

A group of friends hiking in the mountains, as an example of healthy movement.

Inspiration to Keep Moving

“All truly great thoughts are conceived while walking.” – Friedrich Nietzsche

“If you are in a bad mood go for a walk. If you are still in a bad mood go for another walk.” – Hippocrates

“Exercise is a keystone habit that triggers widespread change.” – Charles Duhigg

Physical Activity and the Other Pillars

Movement doesn’t stand alone. It works together with the other pillars of Lifestyle Medicine to maximize health benefits:

  • Nutrition – exercise helps your body use nutrients from a whole-food, plant-based diet more efficiently.

  • Stress and Sleep – regular activity reduces stress hormones and improves sleep quality.

  • Relationships and Joy – moving with others or doing activities you enjoy enhances social connection and emotional well-being.

Take the Next Step

Physical activity is more than just exercise—it’s a vital pillar of Lifestyle Medicine that supports healing, energy, and resilience. When paired with a plant-based lifestyle, movement can transform both body and mind.

Jami Sassone
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