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03. All movement has value but not all movement is created equal
25 Plays2 months ago
We're talking about all things EXERCISE - breaking down the basics, and helping cut through a lot of the confusion out there as it relates to what the best type of exercise is for your goals and how there's so many more benefits to being active than just to reach physical goals.
I want to hear from YOU! Do you have a question on something I covered? Do you want to discuss the best type of exercise for YOUR goals? What are some trends we see out there and how can I help cut through the noise?
contact@habit-consulting.com
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Transcript
Introduction to Basics of Balance
00:00:01
Speaker
All right, my friends, welcome back to another episode of the Basics of Balance. My name is Ariella. I will be your host.
Clarifying Exercise Confusion
00:00:08
Speaker
I am really excited to talk about this topic um because there is so much ah noise. There is so much confusion in the information age, which is where we are right now in in society, as it relates to exercise and moving your body and what's the best and You know, I want to lose my hip dip. So what kind of exercise should I do for that? And I want to lose weight. So I'm going to follow this workout program that says um these are fat burning workouts or, you know, fasted cardio is best for losing.
00:00:40
Speaker
See what
Importance of Basic Movement
00:00:41
Speaker
I'm saying? There's a lot of ways to move your body. Okay. um And when we talk about exercise, ah you know, similar, or I should say in alignment with kind of like the whole entire point of this podcast, we often focus on the specifics before we focus on the basics.
00:00:59
Speaker
Okay. And so what I mean by that is when we are focused on the specifics of exercise, it's exactly what I just said. we We have a goal and we are looking for the fastest route to reach that goal, right?
00:01:13
Speaker
um if If I want to be toned, what kind of exercises do I need to do? You know, yada, yada, yada, right? However, our society does not have an issue as so much ah as it relates to focusing on the specifics as much as we are just not moving enough, period. We we as a society are sedentary, okay? Okay.
00:01:35
Speaker
And that is causing a lot of problems, all right? Not only is that going to make it really, really, really hard for you to see those physical changes um because there is more to moving your body than just doing structured activity, right?
Daily Movement for Health Goals
00:01:49
Speaker
ah There is also a line of logic um that I typically like to say oftentimes, all movement is created equal, but not all movement has the same value, okay? Okay.
00:02:04
Speaker
So that is essentially saying, listen, it doesn't necessarily matter how you move your body. We just need to move your body, okay? Because again, our culture does not necessarily have an issue with, oh, she's not healthy or she didn't see results because she didn't do this type of exercise.
00:02:25
Speaker
No, that's not how it works. It is more so in alignment of, hey, if your goal is to um improve your digestion, if your goal is to reduce stress, if your goal is to um you know regulate hormones, if your goal is to lose fat, if your goal is to maintain a healthy ah weight, if your goal is to insert goal here, we need to make sure that we are moving enough, okay?
00:02:51
Speaker
And so I really like to suggest that we get into a regular habit of, are you moving in some way, shape or form every single day?
00:03:01
Speaker
And until that is happening consistently, right? More than just like a week or two. let's go crazy and say maybe even three months, um a little bit longer of a timeframe to really like build that consistency in.
00:03:15
Speaker
Before that is happening, really focusing on the specifics is not as big of a deal as we make it out to be, okay?
Exercise for Quality of Life
00:03:24
Speaker
And when I say moving your body every single day,
00:03:28
Speaker
The thing is, is that there are many ways to move our body, guys. And so oftentimes I think we we have our blinders on and we look at exercise as a type of exercise, or we look at exercise as something that we have to do to reach our goals, right?
00:03:44
Speaker
And really at the end of the day, doesn't matter what your goal is. It doesn't even matter if you care about what you look like, how much you weigh, in any way, shape, or form. We need to just be moving our body for overall health, okay?
00:03:57
Speaker
ah We talked about this last week as it relates to discipline, consistency, things like that. And remember I said, ah you know, when it comes to discipline, oftentimes it's not something fun to do in the moment.
Future Health and Independence
00:04:10
Speaker
But when you think of the end goal, when you look at the end result, the payout in the end, that's when you see the value, right? So you don't necessarily see the value in it in the moment, but you have to almost like remove yourself from the the present and look in the future, right?
00:04:26
Speaker
What kind of life do I want when I'm 70 years old? Do I want to be bedridden? Do I want to ask people to help me to go to the bathroom? Or do I want to climb the wall of China?
00:04:38
Speaker
Do I want to chase after my grandkids? Very extreme examples. However, that really is kind of like how you handle your life now is going to, um is going to affect your future. You know what i mean?
00:04:51
Speaker
And so oftentimes too, i'm I think, yeah, I'm 36. I forget that a lot, but I'm 36 years old. And, you know, it's really common that, you know, when I'm talking to somebody who is older than me, um you know, I say, I'll make a comment such as like, man, my neck hurts, whatever. It happens, right?
00:05:11
Speaker
And someone will say, oh, just wait until you're my age. Oh, just wait until you're my age. You can't see me, but I'm making a very sarcastic face. And that is kind of like nails on a chalkboard to me, if I'm being perfectly honest with you, okay? Because here is the thing.
Lifestyle Choices Impact Future
00:05:25
Speaker
As I said, how you handle your life now, the choices that you make now are going to affect your quality of life then, okay? So it's hard to for us to necessarily see the value now, but how we handle ourselves now, hey, that's gonna determine if we are you know asking someone to help us off the toilet or not, or if we're just,
00:05:48
Speaker
We don't even realize that we're strong enough to do things because that's kind of the goal of staying active and healthy is living a life of as few limitations as possible, being as independent as possible, not wondering if you can do something and instead just doing it and kind of looking back and almost like impressing yourself, almost looking back at yourself and saying like, dang, I did that. You know what i mean? ah Last year, I think it was last year, maybe it was two years ago. I can't remember.
00:06:16
Speaker
um i there are shrubs in front of my house, my husband and I's house. And we've had these shrubs ever since we moved in. I've hated these shrubs. Like they have just been the bane of my existence. And finally, um last year, a couple of years ago, I looked at them and I said, you know what?
00:06:34
Speaker
I'm just going to dig them out. Like I'm just, I'm just doing
Personal Story: Strength and Independence
00:06:36
Speaker
it. You know what i mean? And I didn't really think about it as much like that, as much as it was just, I pulled into my driveway and I was like, okay, this is the day. Goodbye.
00:06:45
Speaker
um And so I pulled them out. ah Took a few hours and my husband came home when I was almost done and he was like blown away. um He, you know, not that he doesn't think that I'm strong. He knows I am. And if he doesn't know, I probably will remind him.
00:07:02
Speaker
But, you know, he was just blown away just because it's a lot of work, you know, and I am a very small person. um I'm 4'11", so if you ever see me in person, you're going to be like, wow, I had no idea you were that small. So, you know, I'm a really small person and that's kind of a big job.
00:07:18
Speaker
um And so it's understandable that, you know, someone kind of looks at that and is... You know, and essentially saying, wow, how did you do that? And that's that's kind of just it, guys.
00:07:29
Speaker
That is why we exercise. It's not necessarily a matter of, oh my gosh, I don't know if I can do this or not. It's more of a matter of I'm healthy and strong because of the choices that I make.
00:07:42
Speaker
And so that is essentially how I want to live my life. I don't want to think if I can do something. I just want to think of what I can do, if that makes sense. You know what i mean? i don't want to think, I don't know if I can dig up these shrubs.
00:07:55
Speaker
I just want to start digging up these shrubs. um And so that is essentially, you know, why we want to be moving our body, okay?
Aligning Exercise and Nutrition
00:08:04
Speaker
As it relates to goals, which were we're about to get into, but as it relates to goals, yes, you know, there might be some exercise that we might need to do in order to reach your goal.
00:08:14
Speaker
um But we have to remember that when it comes to exercise, our exercise is supposed to enhance our quality of life. Our exercise is supposed to improve our overall health.
00:08:27
Speaker
our exercise is supposed to enhance our physical results, right? Our physical goals that are driven by nutrition that are not driven by the type of exercise you do.
00:08:38
Speaker
So we can do all of the ab workouts we want, but if our nutrition is not in check, we're never gonna see the physical benefit of those ab workouts, hint, hint. on That's why we exercise. So all movement has value, no matter what your goal is, but not all movement is created equal.
00:08:57
Speaker
as it relates to your goals, okay? um As it relates to the type of exercise we should be including into our regular routine everyday life, okay?
00:09:07
Speaker
So I also say often, the type of exercise you do has the most value. However, The type of exercise you enjoy might not be the exercise you
Enjoyable Exercise and Consistency
00:09:22
Speaker
need. So let's kind of decode that a little bit, okay? I'm realizing as I go through these episodes how many like sayings I have.
00:09:29
Speaker
And if you're a client, you're going to have to like comment or message me or something if you heard one of the sayings that, um You know, we've kind of worked on. But anyways, the type of exercise that you enjoy has the most value because think about it.
00:09:43
Speaker
If you enjoy something, you're more likely to do it, right? You're more likely to find a way to make it happen. You're more likely to move heaven and earth to say, I need this to happen versus a type of exercise you think you have to do that you hate.
00:09:56
Speaker
And you're going to find every excuse to try to avoid that exercise. Right. And that's anything that's food related. That's habit related. That's, you know, Oh, I don't want to go to my in-laws, you know, that's anything.
00:10:09
Speaker
So if you enjoy something that has the most value, we want to protect that at all costs. Okay. And so if you enjoy going to Pilates or bootcamp, Hey, let's let's try to find a way to work that into your routine because we need to, again, be active, period, right?
00:10:27
Speaker
Before we focus on the specifics, right? And so, you know, trying to find um a type of exercise that you enjoy That might take you, you know, some some curiosity, signing up for random classes, saying yes, when your friend wants to go for a run and you're scared, but hey, try it. You know what i mean? Like, get curious and try things.
00:10:45
Speaker
ah They might not all stick, but I think it's just good for an overall approach is in terms of, um you know, building insight as far as what you enjoy and also. ah Just gaining perspective, right?
00:10:57
Speaker
um But the type of exercise that you enjoy might not be the type of exercise you need, number one, for overall health, and number two, to reach your goals, okay?
00:11:08
Speaker
So as an example, let's just say, you know, somebody who is listening has a goal of um toning up, okay? You want to get toned. You want to be toned for the summertime.
00:11:21
Speaker
Cool. Let's say you come to me and you say,
Variety in Exercise Routines
00:11:24
Speaker
i am doing um yoga three times a week. And on top of yoga, I am going for a run two times a week.
00:11:33
Speaker
Hey, cool. Do you enjoy either of those activities, right? Do you enjoy yoga? Do you enjoy running? Yeah, you know what? I really love yoga. I really don't love running.
00:11:44
Speaker
Cool. So see how we're kind of getting a little bit more specific here? You enjoy yoga. You don't enjoy running. Your goal is to be toned. And very simply put, being toned means we have a low enough body fat percentage to see muscle, okay?
00:12:04
Speaker
And so lowering your body fat is going to come down to your food, first of all, how much you're eating, being in a caloric deficit to therefore lose fat, right? And then seeing that muscle is going to require you to have muscle so that when you lose that body fat, we see the muscle, you get that toned appearance that you're after, right?
00:12:24
Speaker
So when we're talking about yoga, when we're talking about running, neither of those are going to help you with that goal, okay? Because again, that goal is driven by how much you eat to lose that fat and also strength training to build or preserve your muscle so that when you lose your fat, you can see that muscle, right?
00:12:48
Speaker
Yoga is not building ah your muscle or preserving your muscle. um And running is not doing that, okay? Now running is cardio,
Strength Training for Health
00:12:58
Speaker
okay? And so one might argue, yeah, but if I wanna lose fat, I have to do cardio.
00:13:03
Speaker
Well, here's the thing, like I said, your exercise can enhance your nutritional choices, right? So if we are trying to lose fat, we need to be in a caloric deficit and cardio is not necessarily required in order to lose fat.
00:13:19
Speaker
Now, we wanna include cardio for overall health reasons. There's more to exercise than just chasing our goals, right? We can't ignore that. However, that's why it's kind of important to understand Not all exercise is created equal, like I said earlier, right?
00:13:37
Speaker
um And so if your goal is to lose, or I'm sorry, if your goal is to be toned and you enjoy yoga, but you don't enjoy running, hey, let's continue yoga, right?
00:13:48
Speaker
And let's include some strength training, okay? Because yoga is something you enjoy. It's movement that has value. But strength training is also going to help you in your specific goal.
00:14:00
Speaker
It's going to enhance your nutritional choices to lower fat. And that strength training is going to check the box of building or preserving your muscle. You see where I'm going with this? So, you know, I think before we get into the specifics in terms of, you know,
00:14:17
Speaker
what's What's the best kind of exercise? Are we moving every single day? Period. And so when I say, are we moving every single day with this with the same example, I don't mean, are we lifting weights every single day?
00:14:32
Speaker
I don't mean that at all. Okay. Because when you are lifting weights, you also need to give those muscles time to recover. You need rest days. Okay. Uh,
00:14:43
Speaker
If you don't give yourself rest days, you are number one going to increase your risk of injury, which is going to take you out of the game for a while, which is going to really frustrate you and set you back. And then also number two, you are not going to be able to continue to make progress because if your muscles aren't recovered.
00:15:00
Speaker
um they cannot get stronger, okay? And so we're essentially starting each workout in ah in a strength deficit and we can't really like get our head above water because we're not giving our body rest days, right?
Benefits of Walking
00:15:11
Speaker
So when I say movement every single day, i don't mean lifting weights every day. um i also don't necessarily mean doing a, ah you know, high intensity cardio type exercise every single day either, right? Because that can be a lot of stress on your body.
00:15:27
Speaker
um Lots of jumping usually involved in those kinds of exercises, um especially if there are weights involved in those type of classes or workouts. Again, we need to let our body recover, right?
00:15:39
Speaker
um But movement every day could be something low impact like yoga, okay? So there's that value, that type of exercise you enjoy. Hey, let's include a little bit of what you need, such as your strength training, but let's definitely lean into that yoga. That can be something that you can do more often because that is not um necessarily requiring your body to take some rest days, right?
00:16:01
Speaker
Another type of exercise that, um you know, i personally do every single day and I help my clients do it um or to at least try to do it every day in some way, shape or form is walking. Okay. It's getting your steps in. um Walking is one of the best types of exercise that,
00:16:18
Speaker
if you can you should be doing um it's free you can go outside it's free yes if it's you know in the summertime you might want to wake up a little bit earlier to beat the heat in the winter time you might want to bundle up and layer up but it's free you know what i mean um and walking is technically cardio you do not have to power walk you do not have to elevate your heart rate in order for it to count as cardio it is just inherently cardio um It's not high impact like bootcamp, of course, but it is cardio.
00:16:48
Speaker
And so walking is something that you could do every single day, right? Whether that's you have a step goal to kind of hold you to that goal, to make sure that you're, you know, kind of pushing yourself, if you will.
00:16:59
Speaker
Or maybe it's just something like, hey, I just want to walk for 30 minutes every day. And maybe that's in one sitting, or maybe you break that up throughout the day, right? Movement every day is my point, okay?
00:17:10
Speaker
And so are we focused on that basic before we focus on that specific? um And now I will say, too, as it relates to overall health, um a lot of people don't um a lot of people don't understand how simple it can be to to really lean into a couple of different ways of moving, such as strength training and walking. And I'm hitting those two again for overall health because those two also have massive, um what's the word I'm looking for here? Massive influence, there we go, on your overall health, okay?
00:17:52
Speaker
um Walking is not only going to help ah ah produce blood flow or promote blood flow to injured areas. And so injured areas being, you know, if maybe you genuinely have an injury, such as like, you know, you pulled your back or ah you have weak knees or weak hips, whatever the case is.
00:18:11
Speaker
When, when our body circulates blood flow, our body, that blood flow is helping you heal. Okay. It's helping promote healing. Okay. Um, And also, too, when we think about injuries, think about many injuries as it relates to strength training as well, right? We're sore, and that soreness is means a a few different things, which we won't get into in this podcast. But when you're sore, that is a really good sign that you're not recovered.
00:18:39
Speaker
Right. And so when you're sore, um you're not recovered from little tiny micro injuries, if you will. Think about little tiny like cuts in your muscles, okay? And so walking can help promote healing, promote recovery as it relates to your lifts, all right?
00:18:54
Speaker
I can't tell you how many times I have been so sore from starting like a new training block, um which we're usually more sore in and the beginning of a training block, you know, as it relates to, you know, continuing to do the same exercises over and over again. That soreness dissipates, right?
00:19:10
Speaker
um But it's really common that when I'm super sore at the beginning of a training block, I'll go for a walk and I'm not as sore. Well, that's because blood flow movement is healing. It's going to promote that, right?
00:19:24
Speaker
um Walking is also going to elevate your mood, okay? So if you're in a bad mood, one of the best things you can do is go for a walk outside, all right? And the vitamin D, even if it's overcast, all right?
00:19:34
Speaker
um The UV is still there. You are still getting the rays. um I heard somewhere some or something somewhere, and i I personally agree with this. It might not be true or not, but you can tell me if I'm right or wrong.
00:19:47
Speaker
uh that you know even when it's cloudy outside that's when the sun rays are its uh strongest actually because it's trying to penetrate through those clouds so um i kind of take that information and say it doesn't matter if it's a cloudy day doesn't matter if it's a sunny day going for a walk outside is going to help boost your mood okay and here's the thing guys on a cloudy day i don't know if you struggle with your mental health i know i do um and on cloudy days man i It's just, it's hard.
00:20:15
Speaker
It's hard to be motivated. It's hard to be energized. It's hard to put a smile on your face and put one foot in front of the other. And sometimes you don't feel like it, but you always feel better afterwards. Okay. ah So walking can really do wonders to help elevate your mood. All right.
00:20:30
Speaker
It's ah also going to give you energy. Okay. So moving in general, but walking specifically because it's so low impact, low, low intensity, um It is really going to give you an energy boost as well. all right Oftentimes we look at exercise as, man, I'm too tired to exercise. right I need energy in order to exercise, but it's backwards.
00:20:54
Speaker
We get energy by moving. We don't wait around to be energized to move. okay Remember last week we also talked about motivation and how motivation comes after action.
00:21:05
Speaker
But really what we end up doing is we wait for motivation to take action and then wonder why we have not taken action. It's the same thing, okay? So when you are you know down in the dumps or you're you know really just low energy, i know like I personally, when I have really heavy computer days,
00:21:20
Speaker
when I'm just sitting at my desk for the majority of the day, I'm zapped. It's really exhausting. I'm sure you guys feel that way too in some way, shape or form. And when I just go for a walk for just a few minutes, it really helps improve my energy and my um my overall head space, okay? um It can also regulate hormones. It can also regulate blood sugar, your insulin response, okay?
00:21:48
Speaker
And so as it relates to hormones, you know, hormones are all the rage right now, and we're not going to necessarily get into all of that in this episode, but excuse me, as it relates to, let's say your hunger hormones, okay?
Daily Walking for Health Management
00:22:01
Speaker
If you are somebody who is trying to control how much you eat for whatever reason, hey, staying in control of how much you eat through making sure that your hunger hormones are not all over the place, making it harder for you to say no to temptation. That kind of matters, you know?
00:22:15
Speaker
Similarly speaking, your blood sugar, um same, same. If your blood sugar is all over the place, ah it's going to be really hard for you to say no to that extra slice of um ah pizza, right?
00:22:26
Speaker
And so sometimes we we want to walk for overall health benefits, right? Or sometimes we want to walk because it's going to help us, um you know, in our goal of trying to maintain a healthy weight or trying to be healthy in general or trying to lose weight or whatever the case is, right?
00:22:43
Speaker
And that's something you can do every day, guys. So if you are someone who is not moving every single day, i would encourage you to walk every day. And if you know walking isn't your speed, well, what is the type of exercise that you can do every single day,
Strength Training and Aging Well
00:23:00
Speaker
okay?
00:23:00
Speaker
um Maybe you alternate, right? So maybe you have something that you do every day, but it's different. It looks different every day. Maybe you do yoga, maybe you do strength training, maybe you do bootcamp, maybe you do walking, maybe it's just a variety, right?
00:23:16
Speaker
um But I think that no matter what goal you are chasing, Walking, a leisurely pace, you don't have to elevate your heart rate, it can be super, super leisurely, ah and strength training, which is often lifting heavier than we realize, and we're gonna get into that in a minute, is going to give you the biggest bang for your buck, okay, for your time invested and for the overall benefit that both of those will provide, okay?
00:23:44
Speaker
Strength training you know, is one of those types of movement that also is going to be such a great return on investment as you age, okay? ah As we age, we are losing muscle.
00:23:57
Speaker
And so we're kind of on a hamster wheel, okay? And our society, number one, doesn't necessarily understand, I will say. um They don't understand how heavy we truly do need to lift in order to Simply preserve the muscle we have, okay? We're not even talking about building new muscle.
00:24:15
Speaker
Just simply preserve our muscle, okay? We need to be strength training, okay? Because our muscle is responsible for helping us age gracefully, period. I was going to say more, but there's nothing more to say about that.
00:24:29
Speaker
Um, so strength training is going to help us preserve that metabolic gold that is going to help us, uh, you know, fight against age related illness, age related injuries, right? How often do you hear, oh, they broke their hip and you, oh, you know what i mean? Like you, you kind of hear the worst kind of thing and it's like, okay, but how much muscle you have is going to help you heal from those things or even prevent those things from happening. Okay.
00:24:54
Speaker
Um, and so strength training needs to be a part of, um, you know, your routine as much as possible. Okay. Everyone has different, uh, limitations. Everyone has different abilities. So of course that is going to, you know, what you're able to do is going to depend on exactly that, right. What you're able to do.
00:25:12
Speaker
Um, but Strength training is not only going to help you preserve the muscle that you already have to kind of fight against that age-related sarcopenia that we're losing muscle as we age.
00:25:25
Speaker
um And also it's going to help you invest in your future, right? So you're going to have a better quality of life as you age and you don't have to therefore listen to the comments that you might hear, which is nails on a chalkboard to me.
00:25:40
Speaker
oh, just wait until you're my age. Oh, just wait until you're my age. It's all downhill once you reach this age and your knees hurt and your back hurts and all of that. And here's the thing. We can't avoid every injury, okay? But don't know about you, gonna do the best that I can to try to prevent it.
00:25:59
Speaker
And trying to prevent it is going to come down to making sure that you have a strong body, okay? Making sure you have enough muscle, right? A lot of the age-related ailments that you hear about um are due to not properly I shouldn't say properly. I feel like that's harsh. I don't mean anything harsh ever.
00:26:20
Speaker
um But it's usually due to we didn't do what we needed to do to prevent you feeling that way. OK, we didn't have whether it's understanding or education or discipline or whatever. Right. Motivation.
00:26:34
Speaker
Um, we didn't have that when we were younger, when it mattered. And so now we are living the repercussions of that. Okay. Um, and again, like I said, we can't prevent everything. However, we can at least do our best to try. Right.
00:26:48
Speaker
Um, and so I don't want to wake up when I'm, you know, 50 with bad knees. I don't want to wake up, uh, with, you know, dealing with back pain my whole entire life. Now there's again, nothing I can necessarily do to prevent that from happening. Cause I don't know what's going to happen today. knock on all the wood, but at least I'm going to control what I can, right? And being strong, lifting weights is going to be the best way that we can try to prevent those age-related ailments, right?
00:27:18
Speaker
ah Strength training is also going to for um for everybody, but you know females, as we age, when we go through ah hormonal changes, perimenopause, we lose a lot of bone density. okay so Strength training is one of those types of exercise that can also strengthen your bones. right You have that external load being dumbbells, barbells, you know machines, things like that.
00:27:42
Speaker
And it creates like, just think about it as like tiny stress fractures over and over again. And that's gonna calcify and that's going to create stronger bones, right? um It's also going to help um your aestheticals in terms of if your goal is to maintain a weight or maintain a healthy weight, um your muscle mass is the single greatest determining factor if you will be able to maintain your weight Above and beyond, of course, controlling how much you eat.
00:28:14
Speaker
But ah those who have, um ah I don't want to say enough muscle because that's relative, but those who have muscle typically have a better... or an easier way of maintaining their weight, right? Because muscle requires a lot of calories to preserve, right?
00:28:33
Speaker
um And so if you're eating, but you have a lot of muscle, well, a lot of those calories are going to preserve that muscle. So we have an easier time maintaining our weight, right?
Exercise for Heart Health
00:28:43
Speaker
When we have more muscle, right? When we have more muscle, we are also increasing our immunity.
00:28:48
Speaker
So you're not going to get sick as often. And also when you get sick, you're probably not going to be down for the count as long as you would if you didn't have as much muscle. Okay. um Even just regular injuries in your everyday life doesn't have to be you know age-related if you tear your ACL. you know Things like that. The more muscle you have, the stronger you are to prevent those types of injuries as well.
00:29:09
Speaker
um And so all of that to say, you know there's a ton of benefits. I could literally go on about muscle. I just realized I was probably ranting. But... There's a ton of benefits as it relates to muscle, but it's not necessarily about, oh, I don't want to be a bodybuilder. I don't want to get bulky.
00:29:23
Speaker
Your heart is muscle. We're losing muscle as we age. We got to do something to stop that unless we want to wake up and say, heart hurts every single day, or I need someone to help me off my toilet, or you know what i mean?
00:29:38
Speaker
We have to understand that how we handle our life now is going to affect our future, okay? um And that is essentially it, guys. many reasons as to why we exercise. I mean, sure, I talked about some of the reasons as far as like, if you want to be toned, well, yeah, we gotta make sure we got some of the specifics.
00:29:57
Speaker
on But exercise is so much more than just physical. um A lot of exercise has so much more to do with your quality of life and your future.
Exercise Beyond Weight Loss
00:30:07
Speaker
um And again, it can enhance your goals. But if you have goals to maintain your weight, if you have goals to lose weight or to lose fat, um and honestly, even if you have goals to build muscle, um we need to really look at what you're eating.
00:30:22
Speaker
Okay, that that is going to be a greater determining factor in terms of if you're going to be able to see changes if you're going to be able to reach your goals than exercise is ever going to have, okay?
00:30:34
Speaker
I will also say, you do not have to exercise, period, one day in your life in order to lose weight or to lose fat, okay? Now, don't take that information and say, cool, I'm never moving my body.
00:30:48
Speaker
No, come on. We just went over all of the potential benefits. We just went over all of the potential health ah benefits and whatnot. So no, we're definitely going to move our body, right? Every day, right?
00:30:59
Speaker
um But at the end of the day, um i just had a brain fart. That happens when you're doing things live. um So yeah, anyways, all of that to say, I hope that this was helpful in terms of understanding, number one,
00:31:14
Speaker
All movement has value, but not all movement is created equal, right? Your goals are going to play a factor in terms of what kind of exercise you should be doing. Um, but don't let that exercise that you should be doing overshadow the fact that we just need to move.
00:31:31
Speaker
We need to move more in general as a society. Um, exercise can enhance your goals, right? But a lot of your goals is going to be driven by your nutritional choices. Okay.
00:31:42
Speaker
Uh, And the exercise that you enjoy has the most value. We got to protect that at all costs so that you look forward to moving your body. But understand that exercise that you enjoy might not be exercise that you need, okay?
00:31:57
Speaker
So I love that you love Pilates. I love that. Let's not take that away, but let's also make sure that we are including some proper strength training, right? um I love that you love going to bootcamp. That's incredible. It's awesome that you found something that you enjoy.
00:32:13
Speaker
But let's also make sure that we are giving our body some rest, right? Let's also make sure we are giving our body some steps, some walking outside of that designated exercise, right?
00:32:24
Speaker
Not being sedentary. um And so the type of exercise that you need is largely going to depend on your goal. um But there is not one best type of exercise, okay? There is not a...
00:32:37
Speaker
ah one blanket statement, okay? Your goals are very much going to depend on what kind of exercise that you should be doing, but regardless of your goals, walking and strength training should be a part of your routine in some way, shape, or form.
00:32:52
Speaker
um And so I hope that, you know, this was kind of helpful for you to kind of just break down some of those specifics. ah We can't spot reduce. So, you know, trying to do ab workouts to shrink your waist, again, that's going to come back to how much
Reframing Exercise Perception
00:33:05
Speaker
you're eating. Are you in a deficit to lose fat, right?
00:33:08
Speaker
and we can't spot reduce in one area. We lose weight, um like layers of an onion or a paper towel. So we can do all of the ab workouts we want, we can be in a deficit, um but we're not gonna necessarily just lose weight fat in one area, right? So doing exercises to lose your bat wings or, you know, all of that stuff, we have to understand, like, it's not necessarily doing what we think we're doing on all of that noise confusion out there, you know, on social media and the internet is not helping, not helping at all.
00:33:39
Speaker
But I hope, I hope that this kind of helped us, you know, reframe how we look at exercise or maybe consider um exercising a little bit more in different ways and things like that.
00:33:50
Speaker
to kind of, again, focus on that basic. Are we checking the box of basic before we are spending so much effort chasing the specific, you know? um So I would love to hear from you, you know, are you chasing a specific goal?
Invitation for Listener Engagement
00:34:04
Speaker
Is your goal to insert here? And do you need help with understanding kind of like maybe what kind of exercise you should be doing in order to ah reach that goal, right? Or maybe a type of exercise that you used to do that you can't do anymore for whatever reason. I don't know. You tell me.
00:34:23
Speaker
um But I would love to hear from you. Okay. What kind of exercise... What questions can I answer for you, whether it's goal related or overall health related, or maybe you have a parent who you really want them to start exercising and what could that look like? Or, hey, I have an injury, you know, in my ankle. So, you know, what could I do?
00:34:40
Speaker
Let's talk about it, you know. um So feel free to write in the email addresses right underneath ah the show notes. And of course, if there is, you know, something that you want me to cover or if anything I said today, you know, pops a question, I would love to hear from you um so that I can kind of answer some of these questions um on the podcast. So thank you. Thank you for spending the last few minutes with me. I would really appreciate if this is something that you enjoy. If you could rate the show, it really, really helps me out. Leave a review.
00:35:09
Speaker
um Only positive. I'm just kidding. But if you have any questions or anything, um contact information is below. Thank you for spending the last few minutes with me and I will talk to you guys soon.