Hello — I am Lydia De Souza, I am a General Practice Assistant (GPA) working in a GP practice. Over time I have seen how lifestyle changes, particularly around physical activity can transform patients health, mood and resilience. In this post, I want to share the evidence and practical tips about exercise: why it is so important, how it helps with stress and how you can realistically get started and stick with it.

If you or someone you look after is thinking, “I know I should move more — but where do I begin?” — This is for you.

1. Why Exercise Is Crucial for Health

When we talk about “exercise” or “physical activity,” we do not mean you must go to gym. Exercise includes any movement that raises your heart rate, works your muscles or challenges your body in some way. It can be walking, gardening, dancing, cycling, strength work and more.

Here is a summary of the benefits:

• Reducing the risk of long-term disease

Regular physical activity is one of the most powerful preventive strategies we have. It lowers the risk of Heart disease and stroke, Type 2 diabetes, certain cancers, Osteoporosis and frailty; musculoskeletal problems (low back pain, joint stiffness) It also supports healthy weight management when combined with good nutrition.

• It improves our mental health, mood and stress resilience

Exercise does not just “help fitness” — it has profound effects on the brain and on stress: When you move, your brain releases endorphins, serotonin, and other neurotransmitters that improve mood and reduce pain perception. It reduces levels of stress hormones like cortisol and adrenaline, so over time your baseline stress response calms down.

It can reduce symptoms of anxiety and depression, especially mild to moderate cases. It boosts self-esteem, self-efficacy, and a sense of control — all protective against mental strain. It improves sleep, which in turn helps with stress regulation. Putting it simply: when you are active, you are training your body (and brain) to cope better with stress.

• Staying strong, mobile, and independent as we age

As people grow older, we lose muscle mass (sarcopenia), bone density, balance, and flexibility. Exercise helps: Maintain muscle strength, Preserve bone health,

Improve balance, coordination and mobility, Reduce falls and frailty. It is one of the best tools to age well.

2. Exercise & Stress: What the Evidence Shows

Because stress and mental health are so common in the patients I see, this next section is key.

• How stress affects the body

When we experience stress (physical, psychological or emotional), our body triggers the “fight-or-flight” response: Release of adrenaline and noradrenaline,

Release or elevation of cortisol, Increased heart rate, blood pressure, muscle tension, Slower digestion, altered immune response.Over time, chronic stress can lead to burnout, poor sleep, depression, cardiovascular strain, and more. The good news is that exercise helps counteract many of these changes.

• How exercise counters stress

Effect of stress	What exercise does	Outcome
Elevated cortisol	Regular activity reduces baseline cortisol release and improves regulation	You feel calmer, less “wired”
Muscle tension / stiffness	Stretching, movement, aerobic work relax muscles	Less pain, physical comfort
Poor mood & fatigue	Endorphins, improved brain chemistry	More positive outlook, more energy
Negative thinking spiral	Activity gives a distraction, a new perspective	Breaks cycles of rumination
Sleep disturbance	Exercise helps deepen sleep, regulate circadian rhythms	Better rest, better daytime resilience

Indeed, even a short brisk walk can reduce tension and “reset” your stress response.

It is worth noting: you do not have to do intense workouts to benefit. Moderate activity is sufficient for many mental health gains.

3. What Counts as “Enough” Exercise?

One of the biggest hurdles is “How much do I need to do?” It is common for people to overthink and get discouraged. Here are the key guidelines (UK / NHS-based):

• NHS / UK physical activity guidelines

Adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week (or 75 minutes of vigorous activity), or a mix. In addition, muscle-strengthening activities (resistance, bodyweight work, weight training) on 2 or more days per week. All adults should aim to reduce prolonged sedentary time (sitting) when possible. Break up long periods of sitting with movement.

Even small bouts of activity count. For example, three 10-minute walks count toward your total.

• What “moderate intensity” means

Moderate-intensity activity means your heart rate and breathing increase, but you can still talk.

Examples: Brisk walking, Cycling on flat ground, Dancing, Gardening, lawn mowing,Swimming(easy/moderatepace). Vigorous activity is harder: you would find talking difficult (e.g. running, fast cycling).

• Tailoring for special populations

For older adults or those with musculoskeletal problems or chronic conditions, it’s wise to start gently and progress gradually. Focus on balance, flexibility and low-impact forms first. For patients with depression, fatigue, or low motivation, encouragement to start with just 5–10 minutes per day is ideal — even that yields benefit and helps establish a routine.

4. How to Start Moving

• Mind-set: Start small, build habits, Emphasise that some movement is better than none – short movement breaks (e.g. walking to the kitchen, walking while on phone).Use habit stacking: attach new movement to existing routines (e.g. after brushing teeth, do 10 squats).Make it enjoyable — pick something you like (dancing, walking in nature, gardening).

• Incorporate movement into daily life

Walk or cycle instead of driving (or park further), Use stairs instead of lifts, Break up long sitting periods: set an alarm every 30–60 minutes to stand, stretch, walk

Housework, gardening, Stand or pace during phone calls.

• Use technology and tools

Pedometers, step counters, smartphone apps (Active 10, Health apps), Wearable devices, Walking buddies or group walks (accountability helps), Online exercise classes or video tutorials you can do at home (no equipment).

• Structured mini‑programmes

Start with a walking plan — e.g. add 5 minutes extra each week

Use “Couch to 5K” for beginners who want to try running/ jogging. The NHS promotes a Couch to 5K app. Try simple bodyweight exercises (e.g. squats, push-ups, lunges) at home. Include strength, balance, and flexibility 2 days a week

• Overcoming common barriers

Barrier	Strategy / Tip
Lack of time	Break into small chunks (5–10 min), combine with daily tasks
Low motivation / fatigue	Partner up, schedule into diary, pick fun activity, track progress
Pain / health issues	Start gentle, modify, consider physiotherapy or guided classes
Inclement weather / logistics	Use indoor options, online sessions, stair walking
Fear / self-consciousness	Suggest private/home exercises first, then join group when comfortable

• Progressing gradually

After 2–4 weeks, aim to increase duration, intensity, or frequency.Add in strength training or resistance elements. Vary the type of exercise (cross training) to reduce boredom and injury. Always include rest or recovery days

5. Sample Weekly Plan for Beginners

Day	Activity
Monday	Brisk walk 15 minutes + gentle stretching
Tuesday	Strength bodyweight exercises (5–10 mins) — e.g. chair squats, wall press, calf raises
Wednesday	Walk 20 minutes (or cycle)
Thursday	Rest or light yoga / stretching
Friday	Brisk walk 15 minutes + strength mini routine
Saturday	Longer walk (25–30 min) or fun activity (dance, swim)
Sunday	Rest / active recovery (light stretching, easy walk)

Total weekly active time: 60–90 minutes, gradually working toward 150. Emphasise consistency rather than intensity in the early weeks.

REMEMBER…Exercise is not just about physical fitness—it plays a vital role in managing stress and improving your overall wellbeing. Even small changes, like taking a short walk or stretching daily, can make a big difference in how you feel. Remember, the most important step is just getting started. Be kind to yourself, set realistic goals, and celebrate every bit of progress.

If you are unsure where to begin or need support, do not hesitate to speak with your healthcare team. As a General Practice Assistant working in a GP practice, I am here to help guide you towards a healthier, happier life—one-step at a time.

Start moving today and take control of your health and stress levels. Your body and mind will thank you!