"Exercise" is such a loaded word, isn't it?

It comes with all sorts of expectations:

• It's something we’re supposed to do.

• It’s the key to that perfect body we all seem to chase.

• It’s the thing our PE teachers used to make us do as punishment.

It’s also the one thing every health professional insists we should be doing regularly. But if exercise is so crucial, why don’t we stick with it? Why do we hold ourselves back from building the strength that could improve our quality of life? Why do we avoid something as simple as a 15-minute walk? And why do we say we want to lose weight, yet our actions seem to do the opposite?

The answers to these questions boil down to three key factors:

1. The Value of Exercise: We need to see exercise as more than just a tool for shaping our physique—it’s about enhancing our overall well-being.

2. Motivation: Understanding what truly drives us is crucial for creating lasting motivation.

3. Habits: Developing and maintaining consistent exercise habits is a skill that can be mastered.

In this three-part blog, I want to dive into the first point: the true value of exercise.

• What Is Exercise Really Good For?

• Is the goal of exercise just to "get in shape"? 

• What if you do want to get in shape—what does that journey really look like?

What IS exercise good for, anyway?

1. Exercise is about much more than just physical appearance. Regular physical activity helps us shed excess body fat and feel comfortable in our own skin. It does this by reducing cortisol, the stress hormone that creates tension and discomfort in our bodies.

2. Strength training, in particular, enhances our insulin sensitivity, allowing our cells to more effectively take up glucose and use it for energy. This can help prevent or even reverse pre-diabetes and manage diabetes when combined with a diet rich in whole, minimally processed foods.

3. Consistency in daily exercise also plays a crucial role in maintaining a healthy, stable mood. It releases endorphins—the “feel-good” neurotransmitters that help relieve pain, reduce stress, and improve your overall sense of well-being.

4. Strength training boosts our energy levels by improving cellular function, particularly by increasing both the number and efficiency of mitochondria, the "powerhouses" of our cells. If you’re looking to have more energy throughout your day, strength training should be a staple in your routine.

5. Exercise also prevents energetic stagnation. By moving our bodies, we prevent energy from getting stuck, making it easier to process stress, trauma, and unresolved emotions.

6. And perhaps most importantly, exercise helps us connect with our bodies. Showing up for ourselves, time and time again, teaches us what works for us and what doesn’t, deepening our understanding of our physical selves.

Is the only point of exercising to "get in shape"?

1. Exercise is a powerful tool for improving mental health by reducing symptoms of anxiety, depression, and stress. Physical activity triggers the release of endorphins, often referred to as "feel-good" hormones, which help elevate mood and enhance emotional well-being. Regular exercise also promotes better sleep, which is crucial for maintaining mental clarity and emotional stability.

2. Engaging in group fitness activities, sports, or workout classes can foster social connections, leading to a sense of belonging and community. These interactions can reduce feelings of loneliness and isolation, improve mental health, and provide motivation through shared goals and experiences.

3. Regular physical activity is linked to increased lifespan and a higher quality of life. Exercise helps maintain physical function and mobility, reduces the risk of chronic diseases like heart disease and diabetes, and supports independent living as we age. By staying active, individuals can enjoy a more vibrant and fulfilling life well into their later years.

4. Exercise serves as an effective outlet for managing stress. Physical activity can help clear the mind, improve focus, and increase productivity. By dedicating time to exercise, individuals can better manage the pressures of daily life, leading to greater mental clarity and overall well-being.

5. Beyond just getting in shape, exercise improves functional fitness, which is essential for performing everyday activities with ease. Whether it's lifting groceries, climbing stairs, or playing with children, a well-rounded exercise routine enhances strength, flexibility, and endurance, making daily tasks easier and reducing the risk of injury.

What if I do want to get in shape ... what does that path look like?

1. Start by defining what “getting in shape” means for you—whether it’s losing weight, building muscle, or improving overall health. Conduct a fitness assessment to understand your current state, then set SMART goals: specific, measurable, achievable, relevant, and time-bound. Break these goals into smaller, manageable milestones to make the process less overwhelming. For example, if your goal is to lose 10 pounds in three months, aim to lose about 2 pounds per week. This approach helps you stay focused and motivated.

2. A well-rounded exercise routine should include cardiovascular exercises for heart health, strength training to build muscle, flexibility exercises for mobility, and stability exercises for balance. Incorporate progressive overload by gradually increasing the intensity, duration, or complexity of your workouts to avoid plateaus and ensure continuous improvement. Equally important are rest days, which allow your muscles to recover and prevent burnout or injury. A balanced routine ensures all aspects of fitness are addressed.

3. Nutrition plays a crucial role in getting in shape, as it fuels your body, aids recovery, and supports overall health. Tailor your diet to your fitness goals—whether it’s a calorie deficit for weight loss or a surplus for muscle gain. Balance macronutrients with proteins for muscle repair, carbohydrates for energy, and fats for overall health. Don’t forget micronutrients like vitamins and minerals, which support bodily functions and recovery. Staying hydrated is also essential for maintaining energy levels and optimal performance during workouts.

4. Tracking your progress is key to staying on course and making necessary adjustments. Record your workouts, diet, and physical changes such as weight or body measurements. This helps you understand what’s working and where adjustments might be needed. If you hit a plateau, you can tweak your routine or diet to keep moving towards your goals. Regularly monitoring your progress and being flexible with your approach ensures continuous improvement and helps you stay motivated.

5. Getting in shape requires mental resilience and emotional support. Build a support system with friends, family, or a fitness group to keep you motivated and accountable. Maintaining a positive mindset is crucial—celebrate small victories and keep your reasons for getting in shape in mind. Stress management techniques like mindfulness or meditation can help maintain mental well-being, which is closely linked to physical performance. Professional guidance from trainers or nutritionists can provide the expertise and emotional support needed to overcome challenges and stay committed to your goals.

Conclusion:

Exercise is far more than just a means to an end—it’s a comprehensive tool for improving every aspect of our lives. Whether it’s enhancing mental health, building functional strength, fostering social connections, or simply helping us feel more energized and in tune with our bodies, the benefits of regular physical activity extend well beyond physical appearance. By understanding the true value of exercise and recognizing it as a holistic practice, we can shift our focus from superficial goals to long-term well-being. This mindset shift is the first step in overcoming the barriers that often hold us back and is essential for developing the motivation and habits necessary to make exercise a sustainable part of our lives.

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In joy, light, and health,

Coach Rebecca