How often should you work out?
All the secrets of fitness, contained in this one brief post...
If fitness marketing would have us believe them, we can GET SHREDDED in as little as 10 minutes a day 2 days a week...but on the other hand, we need to be in the gym 24/7 grinding for gains, spending 3 hours a day meal prepping, another 2 hours alternating hot and cold in our infrared saunas and 32 degree cold plunge pools, and 90 more minutes a day using our 57 different mobility tools to make sure we don’t freeze up into scar tissue robots.
So...which is it?
The truth is (here’s the moment where I get to drop my signature catchphrase):
It depends.
Yeah, I know it’s a sucky answer.
But it’s the truth.
There are so many variables that go in to determining the appropriate amount of movement in a person’s life, the right intensity, volume, variety...it’s something that can really only be figured out on an individual basis.
One thing is for sure, though: we need more MOVEMENT and less EXERCISE.
You see, the fitness industry would have us believe that we need endless amounts of exercise: highly structured, specific, and repetitive movement with the goal of altering our body’s appearance, athletic performance, or fixing things that are “wrong” with us and how we move.
The truth is the body is incredibly adaptable and resilient.
If we move a little bit every day in lots of different ways at a low to moderate intensity, our bodies will respond positively. Rotating our joints, walking, dancing, getting up and down off the ground - all these things help stave off the negative side effects of sedentary living.
That’s why we specify movement over exercise: 2-3 days of moderate-to-high intensity strength training per week, lifting weights, working at a challenging intensity, pushing our limits in a controlled environment - that’s enough for most people.
Movement should be done daily. In fact, it is done daily. Every time you move it's (you guessed it) movement. Moving is anything that isn't sitting or lying. It’s lower intensity, manageable, and something that each person can adapt for their life and ability level.
Here’s some ideas of easy movement stuff you can start doing TODAY:
1. Joint rotations
Also known in some training circles as CARs (Controlled Articular Rotations). There is a highly structured way to do these, and an informal way. Both have value. Rotate your joints in controlled fashion to get more information to them, or gently move in circular or spiral patterns. Just move those babies!
2. Walking
Not just for grandparents and toddlers! We’re bipedal, and our bodies like to walk, although that doesn’t go for everyone - those with disabilities or chronic illness/injuries might not be able to walk any sustained distance - but that’s where the magic of “it depends!” comes in: you’re the arbiter of your ability.
Maybe walking a few steps is all you can manage, and that’s OK! Or maybe you’re in a wheelchair and rolling or swimming is the best option for you. Or maybe you’re a walking machine or a marathon runner and you scoff at short walks. Well, check yourself there, bucko, because everyone can benefit from low to moderate intensity walking 30-60 minutes per day. If you can, walk on different surfaces, up and down inclines, and wear a minimal footwear as you safely can.
3. Roll around on the floor
We have a weird relationship to the ground in the contemporary world - no-one wants to touch it, and if they do, it must be in a specific, pre-defined way. But being able to get down to the ground and back up is incredibly important, especially for those over 60 - it can be the difference between life and death, to be honest. Practice getting up and down off the ground in a variety of different ways, and while you’re down there, roll around and have a bit of fun!
4. Dance
Yeah, I said it. I didn’t say you have to be a GOOD dancer. Dancing is great because, for the average person, it can easily just be moving your body in different ways. You don’t need to know the hottest Tik Tok dances, be a professional back-up dancer, or even a prima ballerina. You can just put on your favorite tunes and groove 😎😎😎.
Now that I’ve discouraged you from dancing by calling it “grooving,” let me get back to the point: dancing is an easy introduction to the world of unstructured movement - it doesn’t need to adhere to some movement standard, it can just be moving your body.
Wrap it up, Tyler
Okay, listen: there’s a big difference between movement and exercise. While both have their place, the importance of exercise is over-sold to us, while movement is greatly undervalued. Both are helpful to any living human, but we don’t need as much exercise as we need movement.
So the article is done now...maybe it’s time to get up from that computer, phone, or tablet and move a little?