Fit doesn't mean "skinny".
When you hear the word “fitness”, what comes to mind? Do you think of professional athletes, or Instagram influencers, or those perfectly chiseled people at the gym?
They’re all “fit”, right? 🏋🏻♀️
I think the idea of “fitness” is intimidating to a lot of people. Which is a bummer, because fitness isn’t about being a gym bro.
When we see a lean, muscular person, we think of them as “fit”, right?
But fitness isn’t about being lean and muscular, it’s about being capable.
When a new recruit joins the military, we say they are “fit for duty”. (And we don’t mean they’re skinny.)
So let’s reframe how we think about fitness, shall we, and make it a less unrealistic idea of body aesthetics, and more about what we are capable of.
The importance of fitness
As we get older, we start to complain about how certain things get harder.
It’s harder to stand up without help.
It’s harder to pick something up off the ground.
It’s harder to keep up with your kids or grandkids.
It’s harder to carry something heavy without getting tired.
It’s harder to take walks or go on bikerides.
It’s harder to travel.
Doing the things you enjoy gets tougher, and that’s because you’re losing your fitness.
Slowly but surely, you’re losing muscle mass and mobility in your joints. You’re losing the strength you need to move something heavy and the power you need to defy gravity.
It’s a matter of use it, or lose it.
Our bodies get good at the things they do most. So if you sit most of the day every day, that’s what your body gets good at.
But, if you spend time moving your body, walking and carrying and lifting and running (to your ability) you get (and stay) good at those things as you age.
🫀Fitness and overall health
It’s not just about losing our capabilities for everyday activities. Fitness (or lack thereof) has a huge impact on our overall health, especially blood sugar balance and cardiovascular health.
Fitness affects our ability to maintain a healthy heart and circulatory system, as well as keep our blood sugar balanced and insulin low.
When our blood sugar is out of control, or our heart and lungs aren’t working as well as they could, we lose the ability to do the things we enjoy.
We spend more time worrying about medications and doctors visits than planning trips and spending time with friends.
But moving your body, keeping yourself mobile and strong, helps you maintain the quality of life you want, keeps you capable of doing the things you love.
Here’s a few ways fitness helps with overall health:
✔ Lowers blood sugar naturally – Exercise makes your muscles more sensitive to insulin, helping your body use sugar for energy instead of storing it as fat.✔ Reduces blood pressure – Exercise strengthens your heart, allowing it to pump blood more efficiently with less strain.✔ Burns excess glucose – Strength training and cardio help burn off extra sugar in your bloodstream, reducing post-meal spikes.✔ Resistance training boosts metabolism – Lifting weights doesn’t just build muscle—it keeps your metabolism elevated for hours, helping with long-term blood sugar control.✔ Lowers stress (and cortisol) – Less stress = lower blood pressure and better blood sugar control. Even a daily walk makes a difference!✔ Boosts circulation – Keeps blood vessels flexible and healthy, reducing the risk of high blood pressure and heart disease.✔ Builds muscle, not fat – More muscle = better metabolism, better blood sugar control, and less strain on your heart.
So, clearly you don’t have to crush it at the gym 5 days a week to be “fit”. You really just have to find a few things you enjoy doing and stick with them.
I always recommend walking, and finding some time to pick up heavy things. You’ll be building health and resilience that will serve you for years to come.
🏃🏽♂️Here are some simple ideas to get and stay fit for life:
💙 Aerobic (Heart & Lung Health)
✔ Walk daily – The simplest, most underrated exercise. Aim for at least 6,000-8,000 steps a day
.✔ Ruck it up – Add a backpack with weight to turn walking into a strength-builder.
✔ Zone 2 cardio – A steady, easy pace (where you can still hold a conversation) for 30-45 mins, 3-4x per week. Great for heart health!
✔ Sprints (or bursts of effort) – Short, intense bursts of running, cycling, or rowing (20-30 sec) followed by rest. 2x a week is a game-changer for metabolic health.
✔ Hike or bike – Nature + movement = a longevity cheat code.
💪 Strength (Muscle = Longevity Insurance)
✔ Lift heavy (for YOU) – Squats, deadlifts, presses, and rows. Keep it simple, 2-3x a week.
✔ Use your bodyweight – Push-ups, lunges, squats, and pull-ups build real-world strength.
✔ Carry heavy stuff – Farmer’s carries, sandbags, or just your own groceries. Builds grip strength, which is linked to longevity.
✔ Move in all directions – Train balance and agility with lateral movements, step-ups, or rotational core work.
✔ Play like a kid – Climb, jump, throw, and crawl. If you make it fun, you’ll keep doing it!
The key? Do something you enjoy doing every day. It shouldn’t feel like a chore.
Fitness is an incredibly important aspect of whole-body wellness. Of course, it’s not the only piece of the puzzle.
That’s why I’ve added fitness programing as part of my health coaching program, to make sure we can approach your goals from every angle.
Ready? Let’s go!
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