Dr. Em Post

Exercise is often framed as something we should do — a box to check, a standard to meet, a behavior tied to guilt or discipline. For me, exercise has become something very different.

In my family, genetics mean a higher risk for many cancers, cardiovascular disease, and mental health conditions like depression and anxiety. Those realities aren’t abstract to me; they’re personal. While genetics aren’t something we can change, they’ve shaped how I think about physical activity and exercise.

Exercise isn’t about trying to control everything.
It’s about choosing what can be influenced in my life.

From a scientific perspective, regular physical activity is one of the most powerful, accessible tools we have to reduce chronic disease risk. Research consistently shows that exercise lowers the risk of cardiovascular disease, improves metabolic health, reduces the likelihood of developing type 2 diabetes, and meaningfully decreases the risk of several common cancers. It also supports brain health by improving emotional regulation, stress resilience, and reducing symptoms (+ risk!) of depression and anxiety.

What makes exercise unique is that it doesn’t work through just one system. It simultaneously affects the heart, skeletal muscle, brain, immune system, and metabolism. Few interventions, pharmaceutical or otherwise, have such wide-reaching effects with such a low risk profile.

Here’s the part that often gets missed: exercise doesn’t have to be extreme to be effective.

The benefits don’t require perfection, all-or-nothing thinking, or training like an athlete. Even moderate, consistent movement (e.g., walking, resistance training a few days per week, moving your body in ways that feel sustainable, etc.) has measurable protective effects over time. The body adapts to what it experiences repeatedly, not occasionally. Consistency is key!

For me, movement is not about fear of disease.
It’s about supporting my future self — physically, mentally, and emotionally.

It’s about supporting my loved ones in years to come. I plan to stick around for quite a while, playing with the kiddos through my elderly years!

I don’t exercise to erase my genetics. I exercise to work with my body, to build resilience, to improve quality of life, and to invest in long-term health in a way that feels empowering rather than punishing.

That’s why I believe so strongly that exercise is preventative medicine.
Not because anyone “should” do it, but because movement, done consistently and compassionately, protects what matters most.

See you again soon!

Dr. Em

Selected Peer-Reviewed Sources

• Schuch, F. B., et al. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. American Journal of Psychiatry.
• Gordon, B. R., et al. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials. JAMA Psychiatry.
• McDowell, C. P., et al. (2019). Physical activity and anxiety: A systematic review and meta-analysis of prospective cohort studies. Am J Prev Med.
• Pearce, M., et al. (2022). Association Between Physical Activity and Risk of Depression: A Systematic Review and Meta-analysis. JAMA Psychiatry.
• Singh, B., et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. Br J Sports Med.
• Noetel, M., et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ.