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Now that I am in the thick of studying for my NASM PT certification, I’ve really been delving into the textbook and picking up a ton of new information.
Aside from all the technical stuff, anatomy, and exercise science basics, I’ve been learning a lot of really practical information about fitness in general. One chapter that really stuck out to me was one in which the recommendations for weekly exercise were given. I had been aware of these in the past, but rereading over the exact guidelines that are put out by the American Heart Association got me thinking about our society’s relationship with fitness.
In case you didn’t know, for general health requirements, the recommendation is 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity. That’s it.
It really hit me after reading that. A lot of people’s perception of how much exercise is needed for health is very skewed. I think a lot of us in the fitness community way over-estimate what we need to be doing to maintain good health. In most cases, it seems like people way overtrain. Especially in regards to these guidelines.
Now I know these are the minimums, but still. It doesn’t seem necessary to be spending 2+ hours in the gym or doing two-a-days when all you need to live healthily is moderate exercise for just a small portion of your day a few times a week. If you didn’t do the math, the 150 recommended minutes breaks down to about 20 minutes a day. Totally doable, right?
Well, not only is this great news for people who think they don’t have time to fit fitness into their day, but it’s even better news for the people who have been pounding their bodies into the ground and really overdoing fitness.
On a similar train of thought, a recent podcast I listened to on Mind Body Musings, got me thinking about how we categorize workouts and exercise in our minds. Not only do a lot of people punish themselves with it and see fitness as a ‘have to‘ rather than a ‘want to‘, but our perception of what true exercise is has been warped.
Exercise does not necessarily mean going to the gym, being on a cardio machine for a specific amount of time, or lifting a certain amount of weight. It shouldn’t be determined by time, distance, or calorie burn. What it SHOULD be is enjoyable. But so many people have lost sight of that in favor of scheduled workouts and routines.
In reality, exercise should just be about movement. Heck, let’s not even call it exercise. We should just try to live actively! That’s what our body needs and wants…just to be moved. Whether that’s a walk outside or some random jumping jacks to break up the work day. Movement should not be so formal and planned.
Our bodies just want to move in SOME way. And frankly, I think we do things too intensely sometimes. What I’m learning is our bodies get more out of doing activities that we enjoy rather than be forced through activities just for the sake of health, sweat, or calorie burn. Taking a brisk walk with your dog is going to benefit you a lot more in the long run than slogging through an hour on the elliptical, checking the time every minute, wishing it was over.
I wrote about this when I guest posted on Carla’s blog, but I think it’s worth repeating. I’ve found that my best relationship with exercise comes when I am NOT pushing myself. In fact, setting parameters for my workouts, limitations, and boundaries keeps me from obsessing over numbers, distance, or strict workouts regimes.
I feel like 2015 should be the year of fitness minimalism. Getting back to just active living rather than intense workouts. If I do end up passing my PT exam, I plan to preach this message to anyone I work with. Adding movement seamlessly and naturally into your day is so much more sustainable over a life time then burning your body out with exercise that you can’t stand.
So what do you think? Would you consider reframing your idea of fitness? I think we could all benefit from being a little more relaxed around our diets and exercise. Not abandoning our desire to live healthy in the meantime, but in fact, rediscovery what it takes to be healthy. It’s not as hard or as painful as some people think. Treating your body right can be easy if we just stop over thinking it so much. Starting with exercise.
[Of course I realize that some people, for example those who are overweight or have other health problems, may have to exercise more to reach a healthy state. But for those that are already generally healthy, the exercise recommendations are perfectly reasonable to maintain health and happiness. Like I said, we way overestimate the amount we need to do to stay fit!]
Were you aware of the American Heart Associations exercise recommendations?
Do you plan your workouts or just try to live actively?
What’s your favorite way to MOVE YOUR BODY?
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34 responses to “Reframe Your Fitness”
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I prefer planned workouts otherwise I just feel scattered. I love kick boxing.
I’ve never taken a kickboxing class! Seems fun!
This is a very important post! I’m glad to read it because for the longest time, I thought you were SUPPOSED to be exhausted and gasping for breath at the end of a workout. When I started taking my heart rate, I learned what moderate/vigorous meant for me and realized that I was pushing myself way too hard.
I’m surprised there is no mention of flexibility/stretching exercises, though (!) considering the cardiovascular and stress-reduction benefits that are associated with practicing yoga.
Are you planning on not doing formal exercise sessions for a while and just being more “active” in your daily life? I’d be interested in how that can be done. I take the stairs when I can and I do get up and move around a little at work, but without specific time set aside for exercise, I’m not sure I would be able to get 20 minutes in (my job is an office job). I guess maybe I could walk on my lunch break, but I kind of like food, too…
I’m glad you liked the post! NASM actually does talk a lot about the importance of flexibility and balance training…but as for the American Heart Association, I think they just put out more general guidelines to give people an idea of how much they need to be doing for minimum health requirements.
I try to ‘live actively’ as much as I can and thus I’ve reduced the time spent on my own formal workouts. It’s nice to be in and out of the gym quickly! 🙂
Fitness minimalism!! I love it! Right now I do both: plan and be active. I still love getting at least 30 minutes a day of continuous movement but I still try to be more active during the day. I keep learning and listening to my body but sometimes my brain just wants the challenge. No matter what I make sure I enjoy it 😉
That’s pretty much my approach too! 🙂
I’ve been thinking about reframing a new fitness routine, if that counts, with more strength training however I don’t have heaby weights. at home, so I’ve been putting that off to another time. very thought-provoking post, kaila! What’s your current fitness routine, running and foam rolling?
Right now my fitness routine is pretty much ‘what I can, when I can’ because I’m dealing with an injury set back. So just trying to stick to things that don’t aggravate my pain and rest a lot!
This is SO important. My new job as made it hard to exercise the way I have for the past few years, and I realize I was going way harder than necessary and some seasons of life just don’t allow that! Love this!
Thank you Amanda!!
I think that this is a timely post for my own life. I used to do an hour elliptical six days a week plus an hour of light weight training. Now I pretty much go out for 2 hour walks. I don’t push myself just soak up God’s world. As I told you Kaila in an Instagram message–I used to run but had to face facts that my body was not made to run. I think some can run endless miles and never have an injury–because their bodies were created and formed to do so. I am not one of them. As disappointing as this was to me I got to thinking about the importance to HAVE THE ABILIITY to run over the desire. Yes, we should all try to be healthy and strong enough to run if and when called to do so–to save a child from getting hit by a car, for protection, etc. However, I think it creates way to much stress on and in the body to do so for long periods of time on a regular basis. One nice thing about walking–you can do it anywhere at anytime. Plus, that is what the body was built to do. I am trying to remember this myself and not stress myself more than necessary. Believe me I have a LONG way to go. I also think that lifting weights that weigh more than one’s own body weight is maybe not the best idea. How often in life are we called to do that? Anyway, I think this is a great post and hope your knee gets better. Is the heat seeming to help at all?
I think it’s so great that you’ve been able to come to that realization about your body. I am starting to think that my body isn’t made for running either. I am trying to stay positive but it’s hard with all this pain and unknown cause.
I got into crossfit! each WOD is only like 15 minutes but you really feel it!
I’ve done a few at home WODs and they rock! So efficient!
30 minutes of moderate exercise is doable with almost any schedule. Thanks for sharing the info graphic because it really helps to put the health outcomes in perspective so we can plan accordingly.
Glad it could help you! Thanks for stopping by!
For me, exercise – how much to do, how hard to go – has definitely been a difficult one to figure out. And it really shouldn’t be! I think the key problem (for me) was always comparing myself to what others (online and in real life!) and not truly workout out what works for me. Which is very different for every one!
I’m at a place now where I know how I feel when a workout that day is 10 minutes of yoga, and getting a good walk in. Other mornings, I know I want to run to the gym and bust my butt on some nice heavy weights! Above all, it shouldn’t feel like misery.
That is so awesome Cat! It seems like you have a very healthy relationship with exercise!
As a personal trainer, I am familiar with these recommendations. And I agree, the amount of time some people think it takes is very over estimated. They may see people like us who love to exercise and train and think it’s like that- all or nothing. ps I think two a days and spending 2+ hours in the gym is stupid unless you’re an elite athlete! If it takes you 2 hours to do your workout (unless you’re doing a long run for marathon training) then you are doing something wrong!
YES! I completely agree. When you’re excessive with exercise you’re actually causing more stress than good to your body. Nothing is good if done to the extreme.
Love your take on this! Trying to reframe my mind from thinking walking the dog doesn’t “count” as exercise
Yes! That is something I need to work on too!
I move my body by running and lifting weights. I totally enjoy it even if at the time I feel like I am about to pass out. I feel strong, younger and it wakes me up in the morning.
I like morning exercise too! Sets me up for a great day!
I am teaching a personal training workshop this weekend and we go over this each time I teach it. It is the simple stuff that people forget when considering exercise. It always seems harder than it should be because we see shows like the Biggest Loser that blow it all out of proportion in so many ways. Best of luck on your cert! Have you been over to the NASM blog?
That’s awesome that you reinforce this with your students! It’s so important! Thanks for the well wishes on my certification! I am getting nervous. I haven’t checked out the NASM blog yet!
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I know I’m extremely late to the party but please allow me to comment on this article. It really struck a chord with me because I am trying to refine the way I eat so that I’m getting a good variety of healthy food into my body. I think this post is also applicable to eating as well as exercise since diet is a very important part of fitness.
At one time, I thought I could live on fruits and vegetables alone. I know some people can, but it’s really hard for me to increase my protein intake on this diet. And then another time, I ate chicken breast and nothing else. You can tell how that went. Haha!
These days, I am reframing my view on a healthy diet by including a good mix of healthy meats and plants, and an Omega-3 supplement because it’s hard to get high-quality fish in my area. I haven’t been on this “diet” for long but I can tell it has the best effects on my body and feels to me like the most sustainable plan in the long run.
No worries friend! I love getting comments like this! So happy to hear you’re finally finding what works for you! <3
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