Movement is Medicine: how strength, cardio and jump training keep us vibrant at every age!

Science backs what Dr. Esra teaches: regular movement can lower blood pressure, regulate blood sugar, improve digestion, reduce joint pain, and enhance sleep quality.

“Movement treats so many conditions on its own,” she explains. “It helps us manage hypertension, diabetes, and even mood disorders — often reducing the need for higher medication doses.”

From brisk walking and resistance bands to dancing or gardening, any movement counts. The key is consistency.

No Motivation? No Problem.

For those who struggle to get started, Dr. Esra reminds us not to rely on motivation alone. “Most of us aren’t motivated to go to work every day — but we do it because we know it’s worth it,” she laughs. “Movement is the same. You don’t have to feel like doing it to benefit from it.”

Start small:

Take a 5-minute walk after meals.

Do gentle squats or wall push-ups while waiting for your food to cook.

Stretch between meetings.

Little by little, these moments add up — and your body will respond with more energy, better focus, and improved mood.

Why Strength Training Matters — Especially for Women

One of Dr. Esra’s biggest passions is helping women discover the benefits of strength training. She emphasizes that lifting weights doesn’t make you bulky — it makes you strong, balanced, and resilient.

“Strength training supports healthy bones, joints, and metabolism,” she says. “It boosts confidence, independence, and longevity — especially during perimenopause and beyond.”

Movement for Every Age and Stage

There’s no such thing as being “too old” to start moving. Whether you’re 30 or 80, every bit of activity matters. Chair squats, wall push-ups, or gentle stretching can all make a meaningful difference.

“Every movement is modifiable,” Dr. Esra assures. “Even simple exercises can help strengthen your muscles, protect your joints, and keep you doing what you love for longer.”

Start Where You Are

You don’t need fancy equipment, perfect motivation, or a gym membership. You just need to start — one small movement at a time.

At Livingspring Family Medical Center, we encourage all our patients to discover the power of movement as medicine. Your body was designed to move, and when you honor that design, you unlock greater energy, better health, and a more vibrant life.