STRIVE for FITNESS, not THINNESS
For years being overweight was thought to be unhealthy, and we were told to strive for ideal body weight and BMI. Some light has been shed on that belief. A fit person whose BMI falls within the normal range is at the lowest risk for some diseases and has the highest longevity rate. However, a sedentary person that is thin and unfit may be unhealthier than a fit, active overweight person. What determines being overweight? BMI that falls within the range of 25 to 29.9. Using CDC guidelines, a 5’ 4” woman who weighs 170 pounds has a BMI of 29.2 and is considered overweight.
Why are so many women more concerned about fitting into smaller size clothing than being physically fit? Additionally, because exercising does not generate major weight loss, some wonder if it is worth the time and effort. Your mind and body reap huge benefits from movement.
We all know a slim couch potato who is the target of envy. If you have been physically active and the pounds are coming off slowly, know that your body and mind benefit from activity in several ways.
Increased energy-that skinny couch sitter is crashing towards an energy deficit.
Exercise is a mood lifter and raises the level of endorphins, so your happiness and positivity are boosted. Brain fog decreases, focus increases.
Weight-bearing activity strengthens the bones and increases the percentage that osteoporosis will not be your issue.
Mobility and agility.
Exercise builds muscle. Muscle is more metabolically active than fat. A fit, strong body is powerful and takes you where you want to go! Muscle responds to challenges and instability-stay strong, and you will not fall.
Exercise strengthens the immune system. In the age of a global pandemic, this is serious motivation.
Fitness promotes good restful sleep. Sleep can never be overrated; it affects everything.
Better sex. Think about it-energy, stamina, mobility, mood…
Consistent physical activity helps improve health significantly. Though exercise does not promote dramatic weight loss, consistently exercising does ensure reduction. Activity improves hormone levels and reduces heart disease risks, type 2 diabetes, high blood pressure, arthritis, and some cancers.
The recommendations for adult physical activity are 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity, or a combination of the two.
| Moderate activity | Vigorous activity |
| Walking briskly-about 3mph | Running, Jogging-5mph |
| Bicycling-less than 10mph | More than 10mph |
| Golf and tennis doubles | Tennis singles and basketball |
| Dancing | Aerobics |
| General gardening | Heavy-duty yard work |
| Water aerobics | Swimming freestyle laps |
Even small amounts of exercise throughout the day add up to big health benefits. Break a brisk walk into two to three 10 minute bouts if necessary. Limit sedentary behavior. The more time you sit, the more unfit, and the more you increase your risk for metabolic issues. Get up and move!
Strength training-all muscle groups must be trained at least 2X a week. This can include bodyweight, gym machines, dumbbells, resistance bands, etc. If you are pressed for time, intertwine movements during your day-think squats and lunges in the kitchen, planks, bridges, and push-ups while watching TV. Get creative and make it part of a lifestyle.
Make sure that you enjoy the exercise and activity program. Skip what you consider torture. This is key to maintaining consistency and getting results. Grueling sessions can lead to injuries and being sidelined. That's counterproductive.
Form a partnership with clean, healthy eating and intentional body movement. An eating plan filled with foods you love that nourishes and bless your body and gives it energy is the direction to go in. Stay away from diets that are punishing and impossible to sustain; a lifestyle change is the intention, not a fad diet. Feel empowered in your fitness and wellness journey-show up for yourself. Celebrate your body, make it fit, and take care of it.