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The Benefits of Exercise
Move to Signal Increased Energy, Strength, and Long-Term Health
Movement Is Not Just About Burning Calories — It’s About Sending the Right Signals
Your body evolved to move daily. Movement tells your cells how much energy to produce, how sensitive to be to insulin, how strong your bones and muscles should remain, and how resilient your nervous system becomes under stress.
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Movement is a primary biological input that directly regulates Mitochondrial density and ATP (energy) production, Insulin sensitivity and metabolic flexibility, Hormones (growth hormone, testosterone, cortisol), Brain-derived neurotrophic factor (BDNF), Bone density and muscle preservation, Circulation and lymphatic flow, and Nervous system tone (stress vs recovery).
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When movement is absent or poorly structured, energy drops, metabolism slows, and pain and fatigue creep in — even if nutrition and sleep are dialed in. Movement in its various forms and exercises is one of the most powerful, free tools for restoring energy and biological resilience. Exercise isn’t optional, it’s instructional, your body adapts to what you repeatedly ask of it.
BENEFITS
Benefits of Movement & Exercise
Higher Energy & Mitochondrial Function
Movement directly signals your cells to produce more energy by increasing both the number and efficiency of mitochondria. When movement is consistent, energy becomes more stable and fatigue decreases.
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Most influenced by:
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Zone 2 aerobic training (brisk walking, cycling, jogging, swimming)
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Consistent daily movement (walking, low-intensity activity)
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Key points:
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Endurance training increases mitochondrial biogenesis
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Improved mitochondrial function reduces fatigue and energy crashes
Improved Metabolism & Blood Sugar Control
Exercise is one of the most powerful regulators of blood sugar and insulin sensitivity. It allows your body to handle carbohydrates efficiently and prevents energy swings.
Most influenced by:
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Strength training (compound lifts, resistance training)
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Walking after meals
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Zone 2 cardio
Data points:
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Exercise improves insulin sensitivity by 30–48%
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Walking 10–15 minutes after meals reduces glucose spikes by up to 30%
Better Brain Function & Mood
Movement enhances neurotransmitters and growth factors that support focus, memory, and emotional stability. Regular exercise is one of the most reliable tools for improving mental clarity and mood.
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Most influenced by:
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Aerobic exercise (walking, running, cycling)
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Moderate-intensity cardio
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Mindful movement (yoga, mobility flows)
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Data points:
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Aerobic exercise increases BDNF and neuroplasticity
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Regular movement lowers anxiety and depression risk
Strength, Longevity & Injury Resistance
Muscle and bone are active metabolic tissues that protect long-term health and independence. Strength training sends a clear signal to preserve these tissues as you age.
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Most influenced by:
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Resistance training (free weights, machines, bodyweight)
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Compound movements (squats, deadlifts, presses, pulls, carries)
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Data points:
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Muscle mass declines 3–8% per decade after age 30 without training
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Higher strength levels correlate with lower all-cause mortality
Cardiovascular Health & Endurance
Aerobic capacity determines how efficiently your heart and lungs deliver oxygen to working tissues. Improving this system increases stamina and reduces disease risk.
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Most influenced by:
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Zone 2 cardio (steady-state aerobic work)
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Occasional higher-intensity intervals
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Data points:
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VOâ‚‚ max is one of the strongest predictors of lifespan
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Zone 2 training improves fat oxidation and cardiovascular efficiency
Nervous System Resilience & Stress Regulation
Movement trains the nervous system to respond appropriately to stress and recover efficiently afterward. This balance is critical for energy, mood, and long-term resilience.
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Most influenced by:
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Low-intensity movement (walking, mobility)
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Strength training with adequate rest
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Controlled high-intensity efforts (short intervals, sprints)
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Data points:
• Regular exercise lowers baseline cortisol
• Improves heart rate variability (HRV), a key resilience marker
Cognitive Performance & Focus
Movement increases blood flow and oxygen delivery to the brain, improving attention, processing speed, and executive function throughout the day.
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Most influenced by:
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Walking & Moderate aerobic exercise
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Short movement breaks during sedentary work
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Key data points:
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A single bout of moderate aerobic exercise can improve executive function, attention, and working memory for up to 2 hours post-exercise.
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Regular physical activity is associated with improved reaction time and faster information processing, with sedentary behavior showing the opposite effect.
Joint Health, Mobility & Pain Reduction
Joints and connective tissues rely on movement for lubrication, nourishment, and durability. Regular motion reduces stiffness and helps prevent chronic pain.
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Most influenced by:
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Mobility work (stretching, controlled joint movement)
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Full-range resistance training
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Walking and low-impact movement
ACTIONS
How To Get the Benefits of Movement & Exercise
1. Move Daily (Non-Negotiable)
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Walk 7,000–10,000 steps per day
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Break up sitting every 30–60 minutes
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Use short “movement snacks” (1–5 minutes)
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Why:
Frequent low-intensity movement keeps glucose, circulation, and nervous system signaling stable throughout the day.
4. Brief High-Intensity Efforts (Optional)
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Short sprints, hills, or intervals 1–2× per week
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Keep total work brief and controlled. These sessions should feel challenging but energizing
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Why:
High-intensity efforts stimulate VOâ‚‚ max and metabolic flexibility when layered on a strong aerobic base.
2. Strength Training (2–4× per Week)
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Focus on compound movements (squat, hinge, push, pull, carry)
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Train major muscle groups
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Keep sessions 30–60 minutes
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Why:
Strength training preserves muscle, improves insulin sensitivity, and sends a powerful longevity signal to the body. Prioritize good form​
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5. Maintain Mobility & Joint Care
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5–10 minutes daily - in the morning, before workouts, or in the evening as a recovery practice.
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Focus on hips, spine, shoulders, and ankles
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Why:
Regular joint movement maintains range of motion, reduces stiffness, and lowers injury risk.
3. Cardiovascular Training (Zone 2)
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30 - 45 minutes, 2–3× per week
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Breathing harder but still conversational
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Can include brisk walking, cycling, swimming, or incline walking
Why:
Zone 2 training improves mitochondrial efficiency, fat oxidation, and cardiovascular health without overstressing the nervous system.
6. Align Movement With Your Day
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Train earlier in the day when possible
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Avoid intense workouts late at night
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Why:
Exercise timing influences cortisol and sleep, well-timed movement supports recovery instead of disrupting it.
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ADVANCED
Build out a Weekly Exercise Routine with Variety​
No single type of exercise delivers all benefits. Consider the following types of exercise to maximize your health benefits.
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Daily walking
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2–3× strength
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2× Zone 2 cardio
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1× optional high-intensity
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Daily mobility
Impact: Balanced movement inputs create coherence across energy, metabolism, and recovery.
Exercise with Oxygen Therapy (EWOT)
Amplifying the benefits of movement by increasing oxygen delivery at the cellular level. Combine low-to-moderate intensity exercise with oxygen-enriched air to amplify oxygen delivery during movement and improve energy efficiency.
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10–20 minutes per session
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2–4× per week
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Low to moderate intensity (cycling, walking, elliptical)
Impact:
Enhances oxygen utilization, supports mitochondrial energy production, improves recovery, and boosts mental clarity without overstressing the nervous system. EWOT is able to saturate the plasma of the blood with oxygen, enabling improved oxygen delivery to areas of inflammation.
Quick Self Check - Signs of Poor vs Optimized Movement Signaling
WHAT HAPPENS WHEN MOVEMENT IS MISSING OR MISALIGNED
Modern life promotes prolonged sitting and sporadic, overly intense exercise. Common signs of poor movement signaling:
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Insulin resistance
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Muscle and bone loss
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Poor circulation and lymphatic flow
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Increased inflammation
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Low daily energy & afternoon crashes
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Stiffness or chronic aches
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Poor workout recovery
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Brain fog
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Increased stress or irritability
SIGNS YOUR EXERCISE ROUTINE IS WORKING
Movement is not about punishment or purely aesthetics, it’s about signaling strength, adaptability, and energy changes to your biology. Get the signal right, and your body will respond with tremendous benefits.
✔ Stable energy
✔ Strong recovery
✔ Better focus and mental clarity
✔ Reduced aches
✔ Improved mood
✔ Feeling capable and resilient
✔ Improved insulin resistance
✔ Increased muscle gain and bone density
PROTOCOLS
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