This is from the “Yes, we actually knew the sky was blue before science told us” file, but I think it’s still worth discussing. Because, casually—in fact, maybe more often than occasionally—it’s useful for all of us. And not just you; I include myself in this thought. It’s important to be reminded of what is obvious.
Aerobic exercise shows a linear relationship with weight loss. Thirty minutes of weekly exercise is linked to reduced body weight, waist circumference, and body fat in adults who are overweight or have obesity. Yeah, I think we probably already knew that.
But there is an interesting Zen saying: To know and not to do is not yet to know. If we know that it’s good to exercise but don’t do it, that knowledge isn’t really helping us. It’s also important to remember the adage that you can’t outrun a bad diet. So, while 30 minutes of exercise beyond what you’re currently doing—assuming you’re doing less than that—will be beneficial for weight loss, it won’t make a significant difference if you’re following it up with a donut and a soft drink.
There are plenty of other benefits to exercise. An article on the A4M site states: If there’s something you could do to more than halve your risk of death, physical activity is enormously powerful. Now, this doesn’t mean you’re going to live forever, but a study looked at people over 40 and found that if everyone was as physically active as those in the top 25%, they could add five years to their life expectancy. The most active people were found to have a 73% lower risk of death compared to the least active. That 73% figure sounds impressive, but we have to remember the difference between relative and absolute risk reduction. Still, the study found that increasing physical activity levels could extend lifespan by 11 years, and for the least active people, a single hour of walking could provide an additional six hours of life—though I suspect that means regular walks, not just a one-time effort.
Surprise, surprise—the least active individuals stand to gain the most benefits from increasing physical activity. The question that arises is: If we know this—and this is not news to most of us—what’s stopping us from doing regular physical activity?
The first excuse people give is time. I don’t have the time. But each and every one of us has 24 hours in a day. Yes, some are busier than others, but that really means we are prioritizing other aspects of our life over exercise. We all have meetings, work, family responsibilities, and other commitments. But interestingly, the busiest people often still find time to hit the gym—whether at 6:00 AM or 6:30 PM. They make it a priority.
Speaking from personal experience, I’m not the busiest person on the planet, but I’m not exactly free all the time either. For nearly 20 years, I have had two personal training sessions per week scheduled in my diary. Some weeks, I need to move them, and sometimes I’m away, but most weeks—probably 48 to 50 weeks a year—I train with my personal trainer. If I can’t make a session, I reschedule, just as I would with an important meeting.
When we have meetings with others, we tend to keep them because we consider them important. But keeping an appointment with ourselves for our own health is just as important. One of my favorite analogies comes from air travel: If oxygen is required, fit your own mask first before helping others.
This doesn’t mean you should be selfish and take all the oxygen—it means you can’t help others unless you help yourself first. The same principle applies outside of an airplane setting. We don’t need oxygen masks in daily life, but we do need to take care of our own health so we can be at our best for our families, our work, and our passions. That means eating well, staying hydrated, managing stress, and, of course, exercising regularly.
So, what is the best type of exercise? The best exercise is the one you enjoy—because if you enjoy it, you’re more likely to stick with it. Personally, I go running. I’m not particularly fast, and I’m not breaking any records, but I enjoy it. I don’t enjoy cycling, so I don’t do it. But if you love cycling, then go for it. Others enjoy swimming, rowing, or lifting weights. It doesn’t matter what you do—what matters is that you do it.
It’s also important to have a mix of aerobic exercise (like running, swimming, biking, or rowing) and strength training. Strength training becomes even more important as you get older, as it helps prevent sarcopenia—the loss of muscle mass with age. We hear a lot about osteoporosis (weaker bones), but not enough about sarcopenia because there’s no pharmaceutical treatment for it. However, weight-bearing and resistance exercises help preserve both muscle and bone health. Losing muscle mass increases the risk of falls, which can lead to fractures and serious health complications.
None of this is to say that we can prevent every health issue or guarantee a long life. But what we can do is put on our metaphorical oxygen mask and take control of our health.
Making Exercise a Habit
- Schedule it. Put exercise in your diary just like any other commitment.
- Start small. Even 20 minutes is better than nothing.
- Do it consistently. Aim for at least four times a week—five is even better.
- Find what you enjoy. If you love it, you’ll stick with it.
- Join a group. Exercising with others can keep you motivated.
- Be patient. If you can’t run 50 kilometres on day one, that’s okay! Progress takes time.
Make exercise a priority. Keep it in your diary. Do what works for you. And most importantly—stick with it.
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Sources:
- https://worldhealth.net/news/exercise-secret-to-living-a-longer-life/
- https://www.medscape.com/viewarticle/exercising-longer-may-boost-weight-loss-meta-analysis-shows-2025a100000p
Dr Joe Kosterich – Doctor, Health Industry Consultant and Author
Doctor, speaker, author, and health industry consultant, Joe is WA State Medical Director for IPN, Clinical editor of Medical Forum Magazine, Medical Advisor to Medicinal Cannabis company Little Green Pharma and Course Chair, and writer for Health Cert. He is often called to give opinions in medico-legal cases, has taught students at UWA and Curtin Medical schools and been involved in post graduate education for over 20 years.
A regular on radio and TV, Joe has a podcast – Dr Joe Unplugged, has self- published two books and maintains a website with health information. He has extensive experience in helping businesses maintain a healthy workforce.
Past Chairman of Australian Tobacco Harm Reduction Association, current Vice President of Arthritis and Osteoporosis WA, Joe previously held senior positions in the Australian Medical Association and has sat on numerous boards.
