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Movement as Medicine: Understanding Your Body's Dose-Response Relationship

04/01/2026
You've probably heard someone say, "I exercised for a few weeks and didn't see any results, so I stopped." Or perhaps you've been that person—starting strong in January, only to feel defeated by February when the promised transformation hasn't materialised.

If this sounds familiar, you're not alone. And here's what might surprise you: the problem often isn't you—it's the approach. Because here's what the research consistently shows: exercise works like medicine. And just like medicine, it requires the right dose, delivered consistently, over enough time for your body to respond.

What Does "Movement as Medicine" Actually Mean?

When your doctor prescribes medication, they don't hand you a bottle and say, "Take some of these whenever you feel like it." They specify the dose, the frequency, and the duration—because they know that the effectiveness of treatment depends on getting these factors right.

Exercise works the same way. Research consistently demonstrates what scientists call a dose-response relationship—meaning the benefits you receive are directly connected to how much, how often, and for how long you engage in physical activity. A 2024 umbrella review published in the Journal of the American Medical Directors Association confirmed that physical activity substantially reduces mortality risk in older adults, with benefits increasing as activity accumulates over time.

But here's what's equally important: just as you wouldn't take antibiotics for three days and expect them to work, your body needs adequate time to adapt and respond to an exercise "prescription."

The Science of Consistency: Why Time Matters

A 2024 review on habit formation—drawing on over 2,600 participants—found that complex behaviours like exercise require consistent practice over several months to become automatic. The research was clear: short-term "21-day challenges" are typically insufficient for lasting habits, especially for exercise and healthy eating.

Another study examining new gym members found that exercising at least four times per week for six weeks was the minimum requirement to establish an exercise habit. The key predictors of success? Consistency, keeping exercises relatively simple, having a supportive environment, and—importantly—actually enjoying the movement.

This isn't about punishing yourself into fitness. It's about giving your body and brain enough time, with the right support, to build lasting change.

The Hidden Cost of Stop-Start Exercise

Here's something that doesn't get talked about enough: when you stop exercising, your body doesn't just pause—it starts to reverse the adaptations you've built. This process, called detraining, can begin surprisingly quickly.

Research published in 2024 examined older adults who stopped training for just four weeks after a 12-week exercise program. The findings showed significant losses in physical fitness parameters, with previously untrained individuals experiencing notable declines in muscle strength and power within three to four weeks of stopping.

This is why the yo-yo pattern of exercising intensely for a month, stopping for two, then starting again can feel so frustrating. Each time you restart, you're often rebuilding from a lower baseline than where you left off. It's not a character flaw—it's physiology.

Beyond Physical Health: The Mental Health Connection

The dose-response relationship extends beyond physical outcomes. A 2024 meta-analysis published in the British Medical Journal examined 218 randomised trials involving nearly 14,200 participants and concluded that exercise should be considered a "mainstay approach" in managing depression. The research found that walking, jogging, yoga, and strength training all showed meaningful effects—with benefits often comparable to established treatments.

Similarly, research on anxiety has demonstrated that increasing physical activity within the range recommended by the World Health Organisation can significantly reduce anxiety risk. The mechanisms are multifaceted: exercise influences stress hormones, promotes the release of brain-derived neurotrophic factor (which supports brain health), and improves sleep quality—all of which contribute to emotional wellbeing.

Why This Matters for Your 2026

Understanding the dose-response relationship changes everything about how we approach movement. It shifts the question from "What's the most intense workout I can do?" to "What's the right dose for my body, delivered consistently enough to actually work?"

This is where individualised guidance becomes crucial. Just as you wouldn't expect a GP to prescribe the same medication at the same dose for every patient, your exercise prescription should be tailored to your body, your health conditions, your goals, and your life. Research consistently shows that personalised exercise programs are more effective at improving outcomes—and more sustainable over time.

As one 2024 review noted, when exercise is prescribed in a way that is tailored to the individual's goals, with personalised advice and education to reassure and build confidence, motivation to adhere increases significantly.

A Smarter Approach to Your Movement Prescription

At REPS Movement, we think of ourselves a bit like pharmacists for movement. Our Exercise Physiologists don't just give you a list of exercises—we calibrate the dose based on current evidence, your unique presentation, and what will actually be sustainable for your life.

We understand that your "prescription" needs to evolve as you do. What works in month one may need adjustment by month three. What's appropriate for someone managing chronic pain looks different from someone building strength after surgery. And what gets you through winter might need tweaking when summer arrives.

This is why we're passionate about helping people commit to enough time for real change to occur. The research is clear: lasting benefits require consistent effort over months, not weeks.
 
 

Already a REPS Member?

Chat with your Exercise Physiologist at your next session about whether adjusting your current program frequency or focus might help you get even more from your movement prescription. We're always refining the dose to match where you're at.

Haven't Seen Us in a While?

Life gets busy—we get it. But your body hasn't forgotten what it learned, and neither have we. If you've been meaning to get back into consistent movement, this is your invitation. Our New Year membership offer makes it the perfect time to recommit, and we'd love to help you pick up where you left off (or start fresh, if that feels better).

New to REPS Movement?

If you're curious about what evidence-based, individually tailored exercise prescription could look like for you, we'd love to chat. Book an initial consultation at our Willagee or Canning Vale clinic and let's explore the right "dose" for your goals—whether that's managing pain, building strength, improving mental health, or simply moving better in everyday life.
 
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