Exercise as Medicine: An Intrinsic Achievement

Since the Village of Peace was founded, exercise has been a cornerstone of our approach to the art of living. Physical activity is one of the most effective ways to protect health, and it is now integral to modern healthcare and to improving daily function worldwide. Through decades of implementation, we understand the vital role of exercise as "medicine" - from treatment, healing and recovery through to prevention. This reflection is rooted in exercise as medicine.

For more than fifty years, we have developed and refined our own expression of the fundamental types of exercise - aerobic exercise, strength, flexibility and balance training - accompanied by complementary forms such as dance, sport, yoga and Pilates. Internalising exercise as medicine means recognising that the "dose" should be individualised. We tailor fitness programmes to individual needs, abilities and circumstances to improve quality of life.

The Communal Spark and Impetus

Exercise is shaped not only by personal choice and individual characteristics, but also by interlaying factors such as communal living, social networks and shared ideals. The human health benefits derived from our balanced ecology of people concept are expansive and scientifically proven. Our ecology paradigm promotes individual wellness through community wellness. Whether the inclination to exercise is innate or learned, its influence spreads throughout the community, encouraging and inspiring others.

When I joined the Village of Peace in 1991, I was in my mid-twenties and severely out of shape. My only exposure to exercise came through school sports and physical education. Embarking on my new lifestyle, I excitedly went to classes only to discontinue after ten minutes due to a lack of stamina, strength or mental willpower. I desired a goal I was not conditioned for physically, mentally or emotionally.

Embarrassed and discouraged, I wanted to give up - but a spark had been ignited by my communal connection. Although developing a consistent, well-rounded exercise practice has taken years, that connection gives me direction and inspiration. Watching others helps me persevere; even when my regimen is sporadic, the spark remains.

Routine: The Power of Three

The art of developing micro-habits - starting with small steps - is the most effective way to anchor new habits. Design a routine you can easily finish, and prioritise consistency over rigid perfection. Routines begin simplistically, take root and gradually expand.

Our basic exercise guideline - also widely adopted as a global standard - is to engage in physical activity three times a week. Patterns of three support cognitive simplicity, rhythmic cadence and memory retention. For most adults, this delivers meaningful results whilst reducing injury risk and supporting long-term consistency. More comprehensive benefits include:

• Muscle growth and strength - through activation of muscle protein synthesis

• Cardiovascular fitness - heart health improved via lowered blood pressure

• Body composition development - body fat reduction, lean muscle improvement

• Bone density and joint health - strength through resistance training

• Better sleep and enhanced energy - sleep cycle regulation

• Longer lifespan - through chronic disease prevention

Even the minimum amount can make a meaningful and maximum difference.

Fitness and Vitality Through a Good Sweat

Our bodies rely on natural systems for support and maintenance. Adequate sleep, hydration, nutrition and regular exercise that develops perspiration - a good sweat - help these systems operate efficiently. Sweating primarily cools your body down when your internal temperature rises from exercise or heat. We encourage incorporating activity that generates sweating. At one stage of my fitness journey, I enjoyed jogging and brisk walking, both of which helped me work up a good sweat. I loved the healthy glow it gave my skin and the sense of exhilaration it brought.

As a complementary practice, we also incorporate sauna bathing. It benefits those whose limitations prevent strenuous exercise. This passive form of heat therapy increases heart rate and circulation - an aerobic effect - whilst helping lower blood pressure and reduce cardiovascular risk.

Massage and Water Immersion: The Interval Balance

• three-per-week exercise schedule is complemented by a monthly massage, or more often if preferred. Whilst improved physical performance is rewarding, strenuous effort brings muscle tightness, tension and the microscopic tears in muscle fibres associated with delayed-onset muscle soreness (DOMS).

The body needs time to rest, recover and recalibrate. Balancing exercise with massage and hydrotherapy, such as a Jacuzzi, can relieve joint and localised tension, improve range of motion and circulation, support lymphatic drainage and help regulate the nervous system.

Thirty-five kilometres (roughly 22 miles) east to northeast of the Village of Peace in Dimona lies the Sea of Life - or, as we reclaim the power to define it, the Live Sea. Its low elevation, distinctive climate and mineral-rich waters containing magnesium, potassium and calcium offer recognised therapeutic, relaxation and dermatological benefits. The water can be especially beneficial for joint-related conditions, including arthritis and fibromyalgia pain. When I had a shoulder problem, spending a day at the sea provided significant relief. Individual and group visits are always encouraged and organised, and because the water is freely available, people often bring bottles home for personal use. I can truly attest.

Subjective Well-Being: A Holistic Pathway

Through experience, we have learned that subjective well-being (SWB) reflects a holistic quality of life shaped by the interaction of physical, mental and emotional wellness. Building physical stamina strengthens mental and emotional resilience by training the mind through consistent practice. Our social connections and shared fitness environment - group workouts, sports and more - complement and enhance this consistency.

Neurological processes reinforce this consistency through key neurochemicals:

• Endorphins - pain and stress reduction

• Dopamine - reward and motivation

• Serotonin - mood stability

• Brain-Derived Neurotrophic Factor (BDNF) - neuron generation that elevates mood

• often reflect on the running phase of my fitness journey. The personal challenge to complete the arduous return trip into the Judean foothills - which became known as "Rock 18" to Village of Peace members - was a milestone intended to help us develop a consistent running practice. I completed it only once, relying on sheer determination, encouragement from experienced running companions and the motivating effects of dopamine. That experience inspired me to continue running and discover the benefits described above - through a good sweat and a sense of exhilaration.

We foster cognitive development and mental and emotional well-being through study and interactive strategy games. Our educational programmes explore subjects that reinforce our way of life and spiritual expression. We also incorporate chess, Scrabble, card tournaments and family and group game nights into our social activities, creating enjoyable opportunities to strengthen cognitive and memory skills. This reinforces the practice of mind over matter and fosters intrinsic development.

Ageing and Longevity: A Pivotal Shift

Cultural influences and social norms often frame ageing through the lens of fear rather than reverence, treating longevity as an undesirable goal. Our community holds a distinctive perspective: ageing is an achievement to be honoured, and the vitality we cultivate through movement, recovery and connection allows us to embrace each passing year with strength and grace. In this way, exercise as medicine becomes more than a practice - it becomes an intrinsic achievement, woven into the fabric of a life well lived.

We invite you to consider how a simple routine - three sessions a week, a good sweat, a moment of recovery - might transform your own journey. And if you ever find yourself near Dimona, you're warmly welcome to visit the Village of Peace and experience our community of wellness first-hand.