We are built to move. The human form is beautifully and perfectly suited for endurance, power, and flexibility. For optimal health we must respect, celebrate, and nurture our physical abilities with purposeful and enjoyable activity.
Think about a young child, how do they move? Frequently. Vigorously. Joyfully. They run, jump, and play all day long if adults don’t interfere. But at some point, the vast majority of kids are funneled into the school system, put behind desks to learn, and in deference to academic achievement, physical activity is relegated to gym class and recess (if the kids are lucky). As adults, most Americans spend copious amounts of time in a chair, behind the wheel, on the couch, or in bed, and have lost interest in, capacity for, and enjoyment of, movement. Exercise becomes something we should, but often don’t want to do.
We know movement leads to better health. And most of us are aware of some of the specific ways physical activity impacts disease states such as reducing blood pressure, improving insulin sensitivity and cardiovascular health, and protecting against cancer and obesity. But the nebulous term of “better health” isn’t very motivating. Enter the commercialization of exercise.
The fitness industry sells us on exercise as a way to become attractive. Stronger. Fitter. Leaner. Sexier. While we are still a fairly sedentary society with 25-35% of the adult population reporting zero physical activity, nearly 50% of Americans do meet minimum aerobic exercise guidelines, yet obesity rates continue to climb. In fact, research has shown that without dietary modification, even the best designed exercise plan will likely only reduce body mass by 1-3%. Although their objectives are different, the food industry also sells us on exercise as a means to burn off all of the calories they push us to continually consume. They preach that a calorie is a calorie regardless of the source, and all we have to do to lose weight is to exercise more. Many of us end up believing what we’re sold — as long as we don’t consume too many calories and dutifully go to the gym 4-5 days a week, we’ll look fabulous. Except that a calorie isn’t a calorie, and we cannot expect 30-60 minutes of occasional exercise to compensate for an unhealthy diet, especially one that’s laden with sugar. Exercise (and calorie counting) simply isn’t very good at giving us the visible results we’ve been cultured to desire.
However, what exercise is very good at is making you feel and look better from the inside out — especially if you have the right expectations about the purpose and outcomes of physical activity. These internal effects of exercise are tremendously important, but less celebrated, because they’re far more difficult to commodify. Improved cognitive functioning (both processing and memory), sleep, mood, gut micro-flora composition, and self-image, and reduced symptoms of stress, anxiety, and depression are all subtle but very real benefits from purposeful movement. I believe, and research supports, that recognizing these intrinsic benefits of exercise as pleasurable, enjoyable, and gratifying is critical to maintaining an active lifestyle. But the minimum exercise recommendations generally can’t make up for our poor diets, so for optimal results from physical activity, we simply must move more, and move more frequently throughout the day.
Finding joy and value in movement is vital when our schedules are full or we struggle with motivation. Exercise will help you function better physically, mentally, and emotionally. Personally, I prioritize physical activity because I love the benefits: I think more clearly, I sleep better, my mood is more positive and happy, I have more stamina and strength, and yes, I tend to look better when I regularly exercise. For all of those reasons, exercise also makes me an exponentially better parent. I’ve also found that including my daughter as much as possible when seeking movement helps us both — she learns by watching and moving with me, and I love showing her how enjoyable movement can be. She and I frequently bike to preschool, take walks or hikes in the evenings and on the weekends, and we play at the park. We move together everyday. Additionally, I have my own exercise routine that usually includes more intensity such as running or biking, a kettlebell, and stretching.
If you’re struggling to start or stick with exercise, try to realign your thinking to value the intrinsic benefits, find activities that feel good and challenge you, and then put in the effort to make them habitual. Experiment with hiking, walking, dance, running, yoga, biking, crossfit, mountain climbing, stand-up paddle-boarding, group fitness classes — whatever you enjoy (or can learn to enjoy) and will do regularly. If needed, start with one day a week and build from there. With each incremental improvement, you’ll feel and function better and be on your way to radiant optimal health. I’ll be cheering for you.