“Exercise is a celebration of what your body can do. Not a punishment for what you ate.”
Dr. Michelle Segar, University of Michigan
Over the years, countless experts in the health and nutrition field have emphasized upon the fact that fitness should exist to uplift and take care of your body. It shouldn’t be a punishment, and it definitely shouldn’t exist simply to burn off the calories you consumed.
This guide cuts through some of the myths to reveal the real, science-backed fundamentals of fitness that lead to optimal health. This is the health that lasts decades, not just weeks.
“Celebration” Leads to Long-Lasting Movement
Dr. Segar’s quote shows us fitness in a new light, as a celebration, instead of an obligation. The quote isn’t just meant to be poetic. Studies have shown that if you do something because you enjoy it or because you feel like it contributes to your inner sense of self, you tend to stick to it far longer.
This means that if you hate running, you might not stick to it for too long regardless of how much you push yourself. Instead of forcing yourself to resort to the treadmill, consider other activities that raise your heartbeat and are also enjoyable for you such as swimming or dancing.
Ditching the “No Pain, No Gain” Mindset
The idea that benefits cannot be derived without sacrifices is a very old and outdated mantra. Research from the American College of Sports (ACSM) states that moderate-intensity movement has much more health benefits compared to high-intensity workouts.
If you are hoping to get to optimal health (not elite performance) you don’t need to work on perfecting each move. All you need to do is build a base by taking out time for 150 minutes of moderate activity a week and strength training at least twice a week, along with some stretches.
Unsure how you can build this into your week? Consider signing up for personal training with expert trainers who don’t just train you but also help you figure out a way around your schedule.
Muscle Building > Weight Loss
Fitness doesn’t always have to mean looking a certain way or getting a particular number on the scale. In fact, your muscle mass matters much more, especially as you age.
Building and maintaining muscle mass improves insulin sensitivity, supports your bone density, reduces the overall risk of injury, and boosts your metabolism. You don’t need to bulk up. You can simply use your own bodyweight or resistance bands and weights to perform certain strength training exercises that build healthy muscle.
Recovery Is Important
Your body must adapt to your current routine. It can’t do that if you are constantly pushing it beyond its limits.
Don’t forget to sleep for at least 7-9 hours, add in enough rest days, and fuel your body with more than enough nutrition through the right portions of protein, fiber, carbs, etc. You must have enough calories in your body to last you through the workouts.
Overtraining often leads to fatigue, injury, and burnout. The less time you give your muscles to recover, the harder it is for you to bounce back and return for the next workout session. Balance is key!
Movement is the Best Medicine
According to the CDC, movement reduces your risk of Type 2 Diabetes by up to 58%, has similar effects as antidepressants in some people, and also reduces heart disease, stroke, and certain cancers.
The best news? You don’t need to do it all at once. Even if all you can squeeze in are three 10-minute walks a day, that’s enough!
Final Thoughts
Train for a better life, and don’t chase physical appearances. If fitness feels like something you HAVE to do and if you find yourself struggling to get started, you’re probably approaching it wrong. Don’t focus on weight loss, or six-pack abs, or a marathon medal. Those aren’t the only wins worth celebrating.
Instead, consider improved energy, being able to lift more, or playing with your kids without being out of breath as goals worth having. Once you begin to build a relationship with your own body, optimal health will follow suit.
If you need help getting started or staying on track, the best thing to do is invest in personal training. This is ideal for those with limited time, hoping to get workout routines and advice that aligns with their goals.
