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Exercise – The Prescription You Don’t Need From the Doctor

Please…no hate mail if you’ve been told by your doctor not to exercise. This post is for people who are medically cleared to exercise and physically able to do so.

If you’ve been reading my blog for a few months, you know that I have been on a fitness journey of my own. Since the end of June, I have been more mindful of what, how much and when I eat. Since early August, I’ve been exercising daily with very few exceptions. The change to my life has been dramatic and meaningful.

Since I began this part of my journey, I’ve lost almost 43 pounds but more importantly, my energy is through roof and I feel incredible. When I started, I had some pretty significant foot pain that kept me from doing any type of walking or weight bearing exercise using my feet. I now have NO pain and can participate in my favorite exercise…long vigorous walks. It feels incredible to be limitless.

According to this article you may be able to stop, or at least slow, the progression of many chronic illnesses with regular high intensity exercise. So what can exercise do for you, even if you don’t have a chronic or serious illness?

It can help with weight loss

Even though about 80% of successful weight loss is due to nutrition, exercise can speed your progress up a bit. Exercise helps to increase your metabolism and build muscle. Muscle requires more calories than fat so the more muscle you have, the more calories you need to maintain your weight.

It can stave off osteoporosis

Weight bearing exercise like lifting weights or using your own body weight for resistance, can help keep your bones healthy and strong. Walking is another weight bearing exercise. Any time you are working against gravity, you’re doing weight bearing exercise, so walk on!

It can quell your appetite

If you get cravings or think you’re hungry after having eating enough, try doing some simple exercise like yoga. It may help to divert your attention from the craving until it dissipates. Yoga helps to quiet the mind and reduce stress. You may find you don’t need the food you were craving if stress is the cause for the craving.

It can raise your spirits

Exercise can be as effective or even more effective than medication when it comes to reducing anxiety, rising out of depression, and general mood elevation. This doesn’t mean you should stop taking prescribed medications without speaking to your medical provider. Exercise releases endorphins that elevate your mood and it can last long after you finish exercising. Next time you feel the blues coming on, try moving your body and see if that helps you feel better.

These are very few of the benefits you can enjoy from exercising. The point is, just find a way to move your body. You don’t have to go to the gym or even perform specific exercises. Just move…dance, play with your kids, stretch, do anything that makes your body feel like it’s alive. You won’t be sorry because if you make it a habit like I have, your life will change for the better…so much better!

My Story

Since June 2019, I decided to hold myself accountable for walking my talk. Several years ago, I was able to take off 135 pounds and essentially save my own life. I regained some of that weight in the last couple of years and I’m working my way back down. I’ve lost over 40 pounds since I began in June and have exercised nearly every day since August.

If you choose to join me on this journey, I hope I am able to impart some nutritional and lifestyle wisdom. Even though I may have gone off the rails temporarily I can still share some of my first hand experience as well as my acquired knowledge and training to help you make the right changes to live your best life.

Do You Want Help?

Would you like to have more energy, lose weight, sleep better, and balance your hormones? I am launching a 5 week Sugar Detox Program beginning January 14th.

This program is open to anyone who:

  • would like to get control of their sugar cravings
  • feel better
  • have an abundance of energy
  • and an overall increase in well-being.

Aren’t you tired of feeling bloated and lethargic?

If you continue to follow the path you’re on, where will it lead you in six months? a year? Isn’t it time to take a different approach?

What you have done in the past hasn’t worked or at least has not stuck. I can help you change that. Click here for a free consultation. We’ll discuss your challenges and your goals for the coming year and see if we’re a good fit. You have nothing to lose except those nasty cravings.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.




  1. Martha on January 13, 2020 at 9:49 pm

    I’m doing good on my healthy eating routine but I just can’t seem to get the exercise into it. I get a lot of normal everyday walking, stretching, etc. but I need to challenge myself to get back on the cardio bike. Due to my back being not too great I can’t to heavy weight exercises but there is no reason I can’t put my mind to it and get on the bike! I think tomorrow will be a good day to start!

    • Karen on January 13, 2020 at 9:52 pm

      Martha…don’t keep “tomorrowing” yourself and your fitness. If you’re able to do some yoga, it may help strengthen your back. Good luck!

  2. Alice Gerard on January 13, 2020 at 11:26 pm

    I am working at my diet and am gently easing myself into a sugar detox. I love to take long walks but, ugh, the weather is so unpleasantly wet and the temperature is too erratic! Anyway, a sugar detox may be just what I need to get myself feeling better and less bloated!

    • Karen on January 14, 2020 at 8:02 am

      A sugar detox will help in so many ways Alice. I highly recommend it. If you can’t get outside for regular walks I recommend finding a way to exercise indoors. Yoga is something you can do at home with little to no special equipment. You can often find videos online to follow that are free or very inexpensive.

  3. Doug on January 14, 2020 at 1:38 am

    Like you point out, the benefits of exercise are much more than burning up a few hundred calories in an hour of working out. I can gain that back in a few minutes with a few sweet snacks.
    For me, it is important to have exercise scheduled on my agenda/calendar/iPhone. That is usually an appointment with a trainer or exercising with a group in a class with an instructor. Zumba is one of my favourite exercises.

    • Karen on January 14, 2020 at 7:59 am

      It’s a great idea to put it on your calendar as a scheduled event in your day. I have it as a reminder on my calendar on my phone. The feeling of well-being I get from exercising is so important to me, much more than the calorie burn…although I also track that on my FitBit as a measure of my success.

  4. Lily Leung on January 14, 2020 at 3:30 pm

    I totally agree with everything in your post. I’ve been exercising regularly for years now. It’s a habit. I don’t have to think about it.

    • Karen on January 14, 2020 at 9:32 pm

      Excellent Lily…it’s the best medicine ever.

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