Redefining Fitness: A Path to Longevity and Inner Strength🤾♀️
In our quest for physical fitness, many of us flock to the gym, lured by promises of chiselled physiques and brute strength. But what if I told you that the very workouts we engage in today might be detrimental to our longevity and inner strength?
Let's wind the clock back and look at the typical physique of a hunter-gatherer, whose daily activities demanded a body optimized for flow, coordination, and core strength. This type of body frame seems very different from the modern gym goer’s aspiration - the ripped body builder. I wonder if the latter often prioritizes isolated muscle groups at the expense of stabilizer and core muscles?
Our sedentary modern lifestyle, characterized by long hours of sitting at work and at home, paired with short bursts of intense weight training, may actually be damaging to our joint health. The focus on building large muscle groups through heavy lifting can neglect the smaller, supportive muscles, leading to imbalances and potential injuries.
This obsession with cosmetic muscle gain often comes at the expense of our overall health. The process increasing muscle mass is biologically "expensive”, after a certain point it starts imparting a high metabolic load on our organs to fuel these intense workouts. Chasing an unsustainable muscle growth is going against the body’s natural processes of optimising for efficiency. This often leads to a disproportionately protein-heavy diet that prioritizes looks over inner strength and longevity. It’s not hard to see how the protein shake fad is pulling our diets further away from nourishing wholefoods, and replacing them with ultra-processed and often unhealthy additive laden substances.
To compound matters, our daily lives are often filled with stressors that elevate cortisol levels, our body's primary stress hormone. Traditional gym workouts, particularly those focused on heavy lifting, can further exacerbate cortisol elevation, potentially impacting our ability to lose weight. High cortisol levels are correlated with the body retaining fat as energy, preparing for a perpetual fight-or-flight response. The irony is that intense work-outs with the aim of losing weight could actually introduce stressors that stifle our ability to lose weight in the first place!
So, what's the alternative? More traditional forms of exercise such as yoga, tai chi, martial arts, and even modern pilates, prioritize flow, balance, coordination, and longevity. These practices are more compatible with our modern sedentary lifestyles, offering not only physical benefits but also mental and emotional well-being.
Instead of solely relying on typical gym workouts in an attempt to eventually attain the physique of your favourite superhero, what if we were to adopt a more balanced approach to fitness? Incorporating resistance training with forms of core, movement, and flow workouts. By integrating these practices, we can cultivate not only physical strength but also resilience, balance, and longevity (now that’s real super-power!).
Here's a suggested hybrid routine:
Warm-up: Begin with 5-10 minutes of dynamic stretching or foam rolling to prepare your muscles and joints for the workout.
Resistance Training: Perform compound exercises that target multiple muscle groups simultaneously, such as squats, deadlifts, lunges, push-ups, and rows. Aim for 3 sets of 8-12 repetitions for each exercise, focusing on proper form and technique.
Flow Exercises: Incorporate 20-30 minutes of flow exercises like yoga, qi-gong, pilates, or tai chi to improve flexibility, balance, and coordination. Choose sequences that engage the entire body and promote relaxation and mindfulness.
Cool Down: Finish with 5-10 minutes of static stretching or deep breathing exercises to promote recovery and relaxation.
Remember, this routine is a generalized example only. It's essential to listen to your body, adapt the workout to your physical capabilities and health goals, and consult with a fitness professional if needed.
So where to from here? - my challenge to you is to start thinking about fitness a bit differently … a shift in focus from chasing superficial gains to truly nurturing our bodies for lifelong health and vitality. Together, let's embrace a holistic approach to fitness that honours our ancient wisdom while embracing the realities of modern life. Your body and mind will thank you for it!