Movement vs Exercise

The majority of people I interact with in my career are interested in one common goal: Weight Loss. We have a huge crisis on our hands in America when it comes to American health and the rates of obesity. We live in a fast-paced, high-stress environment and are slammed with thousands of ads around food and alcohol weekly. So you can imagine how thrilled people are when my response to them is “just move more”. Fitness trackers and step counters are being installed on more devices now to help people with awareness to their movement (or lack thereof) but it’s important that we also address the difference between movement and exercise.

Movement is what you need to do if you want to make a cup of coffee, or grab the mail, or walk to your car, through the grocery store, back to your car and then hauling groceries into your home. Exercise is a continuous bout of movement that encourages an increase in core body temperature. I’ve met plenty of people that move enough every day, but don’t actually exercise enough – and that’s a big difference.

Let’s first dive into the world of cardiovascular exercise and what is ACTUALLY is. Our cardiovascular system encompasses many systems but more specifically when we talk about “cardio”, we refer to the aerobic exercise impacting heart and lung health. The systems work together in a beautiful orchestrated symphony – The lungs bring oxygen in, and the blood that is moving through the right chambers of the heart, send blood to the lungs, and bind the oxygen to red blood cells. Then the left chambers of the heart pump the blood through the entire system delivery oxygen-rich blood and many nutrients to working muscles. This was a very simplified way of explaining the cardiovascular system, and there’s no need to revisit biology too much, however; it’s important to understand WHY cardiovascular training is essential to everyone’s health and fitness routines.

Our muscles require oxygen, but before the oxygen can get to them, there is a complex process called the Krebs Cycle that initiates all the reactions that need to happen in order to propel us. At the end of this complex cycle we are left with a chemical called ATP (Adenosine Triphosphate) – this chemical is what FEEDS the mitochondria in our cells and provides us energy. Mitochondria are best known as “the powerhouse of a cell”. So, the more mitochondria our body makes, the more energy we have available.

Super, so now you have a little insight into the complexity of the human body, so let’s take that a step further (gasp)!

When we are preparing for any movement, our body has three different energy systems to pull and use this energy. Think of it like Mario Kart – you can choose 50cc, 100cc, or 150cc races. Except in place of cc’s we have the Phosphagen system, Glycolytic system, and Oxidative system. The Phosphagen system is used when we are completing an explosive movement or something requiring a short burst of energy (i.e. sprints, heavy lifting). The Glycolytic system has the capabilities to provide you with more “mid-duration” energy and is used during activities such as resistance training and light runs/jogs for shorter distances. Finally, the Oxidative system is what is referred to the most when it comes to aerobic fitness because it is a system that requires the use of oxygen to continue to create ATP to feed the mitochondria in your cells and to allow you to continue your prolonged activity. The oxidative system is used primarily in even leisure activities such as long walks, casual bike rides … you get the idea. But why is this all necessary to know and convince you to do more cardio?

Your body requires oxygen as a means to support and fuel your muscles. We were designed to move. If you notice that you have muscle fatigue or are winded going up and down the stairs in your own home, you are de-conditioned and your muscles are screaming for more oxygen so that they can perform. Being winded and feeling the stress on your breathing is a simple by-product of your body not moving enough. There are muscles involved in moving the ribs so the lungs can expand and retract – those muscles need to be strengthened and flexed regularly just like your bicep curl, bro!

Let’s bring this back full circle – it is estimated that 7 out of 10 Americans are overweight (BMI >25) and according to the CDC back in February 2020, it is estimated that approximately 42% of the individuals are obese (BMI >30). There are A LOT of reasons why we’re seeing the numbers climb in this health crisis – and what one thing can be done to improve your risks for chronic health diseases (i.e. Cardiovascular Disease, Diabetes, Metabolic Syndrome, Cancer, etc.) is exercising daily.

We don’t exercise enough as it is, when we do exercise, we don’t push ourselves enough. And I get it, there are limitations that a lot of people have whether it’s an upper respiratory illness or even a physical limitation. There are still ways to keep moving and burning calories. Sitting on the couch binging on Netflix while hammering down an entire bag of corn chips isn’t one of them. It’s unrealistic to strive for perfection with diet, exercise and recovery; much less 90% adherence simply because life happens and sometimes we’re thrown a curve ball and need to deal with other matters in the moment. What I do think is acceptable expectation is to get up and exercise for 30 minutes daily at least 3-4 days weekly, so you have a little wiggle room and “grace period” to get your exercise in. We all need to treat our exercise time no different than if we were going to a dentist appointment, meeting with our accountant, or having a coffee date.

Ever hear about “Runner’s High”? It’s an actual thing. It’s a Dopamine response that happens in the brain – Dopamine is that “feel good” hormone. And the more we can have, the happier and more relaxed we feel. “Runner’s High” doesn’t apply to just running though. It can happen with anything, which is why eating crappy foods is addicting. So part of what feeds into positive habit changes, is consistently doing it and getting that “high” which drives the wheel and keeps you on your health and fitness journey.

So, let’s wrap this up: How do you integrate more cardio into your routine? Start simple, don’t over complicate things. You don’t need a treadmill, bike, or fancy running shoes. You just need your body. The American Heart Association encourages 150 minutes per week of moderate intensity aerobic exercise for weight management. 120 minutes per week if you are doing high intensity aerobic exercise. Look at it as 30 minutes per day, five days per week. Choose your days, commit to those days, and commit to a time. Your time to improve is when you commit to yourself. If you haven’t been in a routine for a while, start slow and gradually build up. Find new fun ways to make your workouts enjoyable by incorporating variety. Maybe you rollerblade one day, bike another, walk, swim and even just do jump rope in the driveway with your kids.

Our ability to achieve our fitness goals are limitless and can be done virtually anywhere. You just have to want it.