By John Valentik, MS, CSCS, NASM-PES, CES

October is Exercise is Medicine Month, and I’m excited to once again be involved with Penn State’s efforts to promote a simple but powerful message: movement matters.

Exercise is Medicine is a global initiative focused on making physical activity a standard part of health and wellness. This year, I have the opportunity to contribute on the social media side of Penn State’s efforts. Let’s cover some of the highlights!

Why Movement Matters

We often think about exercise in terms of fitness—getting stronger, running faster, losing weight, or changing how we look. But the benefits go much further.

Regular physical activity can help reduce the risk of chronic disease, support mental health, improve sleep, increase energy, maintain independence as we age, and improve our overall quality of life.

And perhaps most importantly, exercise doesn’t have to look the same for everyone!

Start Where You Are

You don’t need an expensive gym membership, a complicated training program, or hours of free time to benefit from movement.

A few ways to get started:

• 🏃 Walk more. A short walk between classes, during lunch, or after dinner counts.
• 🏋️ Build strength. Bodyweight exercises, resistance bands, machines, or free weights can all help maintain muscle and function.
• 🚴 Find something you enjoy. Bike, swim, dance, hike, play a sport, or take a fitness class. If you don’t like the treadmill, don’t use it!
• 🧘 Work on mobility and balance. Movement isn’t only about intensity. Maintaining mobility, stability, and balance matters throughout our lives.
• ⏱️ Start small. Ten minutes of movement is better than waiting for the “perfect” time to complete an hour-long workout.

The best form of exercise is often the one that you can enjoy and consistently return to throughout your life.

Movement as a Lifestyle

One of my favorite parts of the Exercise is Medicine message is that it shifts the conversation away from exercise as a punishment or something we have to do. In all honesty, it’s something that we get to do. There are a lot of people out there who would give a lot for a simple stroll around the block.

Movement is also an investment in our future selves.

It helps us stay capable of playing with our kids, doing our jobs, managing stress, maintaining our independence, and continuing to do the things that give our lives meaning.

Whether you’re a college student trying to manage a packed schedule, a busy parent or professional, an athlete chasing a goal, or someone simply trying to feel a little better, there is a place for movement in your life.

Throughout Exercise is Medicine Month, I’m looking forward to sharing more from Penn State’s efforts and highlighting the many ways physical activity can support our health and well-being.

Start where you are. Find movement you enjoy. Keep showing up. Every step matters.

Because exercise really can be medicine!