Over the past several years, we have begun outwardly embracing our bodies more than we have in the past several decades. Campaigns and advertisements are encouraging us to accept ourselves just as we are. On the other side, magazine covers and commercials often promote bodies with no fat, women with no cellulite visible, and men with six-packs (or more). These options leave us battling our emotions internally because now we’re supposed to be okay with how we look no matter where we fall on this made-up beauty scale. But is either of these opposing views correct? In my opinion, the truth lies somewhere in the middle. 

Bodies come in all shapes and sizes. We don’t get to be part of the decision-making process in traits like our height or bone structure. We are all created differently. Even so, we shouldn’t just accept what our bodies look like if we’ve allowed ourselves to become unhealthy. We are elaborate machines that require ongoing maintenance. When we ignore our bodies’ needs, they will break down. That’s guaranteed.

Fitness Statistics – Good, Bad, and Scary!

Research shows that nearly 30% of US residents are inactive. Consider the following statistics on who is moving, how they are moving, and where the US stacks up to other countries. 

www.thegoodbody.com – Oct. 2017

What Does a Healthy Body Look Like?

Looks can be deceiving. We assume we can glance at someone and easily tell how healthy that person is. We associate “healthy” with trim or muscular. But, we can’t visibly tell when someone has high blood pressure, is a smoker, or abuses performance-enhancing drugs. We can’t see someone’s resting heart rate or gut health. 

So, what does a healthy body look like? We must determine our bodies’ state by monitoring our blood work, blood pressure, and heart rate. We should feel rested and have enough energy to get us through the day without loading up on caffeine. Our digestive system should be functioning correctly. Clear skin and shiny hair with minimal shedding are also indicators of good health. These are only a few of a long list, but I’m sure you’re starting to understand how a healthy body responds. 

We want our bodies to have a controlled amount of fat, but the bathroom scale does not determine our health status. Real fitness is the result of small choices we make every day, such as eating nutritious foods and moving our bodies in ways that promote balance, flexibility, strength, and cardiovascular health. Deep health is a lifestyle, not a look. 

What Is The Best Form of Exercise?

You may be relieved to hear no specific exercise routine outweighs the other. Some of us enjoy being in a gym lifting weights, while others prefer running outdoors or riding bikes. 

The truth is, if you don’t enjoy your workouts, you won’t do them. So my advice is to find the exercise style you enjoy, or will at least tolerate, and do that. As your stamina increases, progress to harder exercises. If you want to see change, your workouts should challenge you. Just be sure a week of exercise includes 2-3 days of cardiovascular activity (raising your heart rate) for at least 30 minutes each session, 2-3 days of strength training including balance and flexibility exercises, and at least one day of rest and recovery. 

Here are some examples of exercises to consider: 

Cardiovascular activity:

• Walking
• Running
• Swimming – this activity is an excellent choice for those with sensitive joints
• Dancing
• Cycling – stationary, trails, or on the road

Strength training:

• Lifting weights – Pick a challenging weight. It doesn’t have to be heavy.
• Plank – beginners can start with knees down.
• Pushups, pull-ups, sit-ups, or crunches
• Squats – with or without weights
• Gardening
• Climbing stairs – this is also aerobic activity

Balance and flexibility exercises:

• Yoga
• Tai chi
• Performing strength moves on one leg – For instance, overhead presses with one knee lifted, one-leg deadlifts, or simply standing on one foot while you brush your teeth.
• Walking toe to heal 
• Planks
• General stretching

What is Healthy Nutrition?

As a Precision Nutrition coach, it’s my goal to help my clients develop healthy eating habits. That means eating fresh, minimally processed food as often as possible. Include a balance of protein, vegetables, smart carbs, and healthy fats. And adjusting portions to meet health and body composition. 

I’ve included a free download in my “Kitchen Rescue How To” blog to help guide you through creating the perfect meal. And if you’re ready for in-depth, personalized guidance, it’s all right here. 

Love Your Body But Don’t Settle

Settling for being unhealthy because change is hard might be the easy path to take, but it’s certainly not reasonable. Everyone wants to live happy, long lives. The best way to accomplish that is by giving our bodies what they so desperately need: proper nutrition, physical activity, and adequate rest. Simply put, eat right and exercise, and sleep well. Of course, longevity isn’t a guarantee, but it’s certainly worth fighting for. Don’t you think?

**Read how health and fitness saved my life here.