Exercise is a powerful integrative medicine treatment — but the dose matters. Research now allows us to be specific about what type, duration, and frequency most effectively addresses integrative medicine.
The Research on Exercise Dose for Integrative Medicine
Meta-analyses consistently find that for integrative medicine:
- Frequency: 3-5 sessions per week is optimal
- Duration: 30-45 minutes per session produces maximum benefit
- Intensity: Moderate (able to talk, but not sing) is sufficient — higher isn't necessarily better for integrative medicine
- Type: Aerobic exercise has most evidence; strength training shows growing evidence
Getting Started with Exercise for Integrative Medicine
When integrative medicine makes motivation low, start with 5 minutes. The hardest part is starting — not continuing.
Exercise works for integrative medicine through immediate neurochemical effects (mood boost) and long-term neurological changes (increased resilience).
Exercise as Sustainable Integrative Medicine Treatment
Unlike some integrative medicine medications, exercise has positive side effects and the benefits increase over time rather than requiring dose escalation.