The New Year’s resolution every year is exercise. Everyone knows it’s important, but actually putting it into practice is a difficult and bothersome task. This often leads to the question: Do we really need to exercise? And if so, why?
1. The Fundamental Reason Why Exercise Is Important
We had to move in order to survive.
Humans, in their hunter-gatherer societies, had to engage in long-distance movement and running to survive. We are one of the few species with the ability for endurance running, which allowed us to hunt even in hot environments over long distances. This ability was not just about expending energy but was an essential survival requirement. Our bodies have been designed to perform such activities efficiently since then.
Our bodies are designed to move.
Bipedalism made humans energy-efficient movers. Walking on two legs made traveling more convenient and allowed for long-distance movement. Muscles, too, were designed to grow and maintain themselves through repetitive movement. Conversely, when we don’t move, muscle mass declines quickly. This is why inactivity leads to muscle loss.
However, we do not move as much as we should after we eat.
Modern people live in an environment where they can survive without exercising. Sitting at desks has become a daily routine, with minimal movement during commutes, and when we return home, we often lie on the sofa or bed, scrolling through smartphones or watching TV. Research shows that sedentary lifestyles are major causes of metabolic decline, weight gain, and chronic diseases.
Moreover, this lifestyle negatively impacts mental health as well. When we don’t move, we cannot relieve stress effectively, and the release of positive hormones (like endorphins and serotonin) from the brain decreases. As a result, anxiety, depression, or general lethargy easily sets in.
2. So, What Are the Benefits of Exercise?
Exercise strengthens the heart. Through exercise, the heart learns to beat more efficiently and adapts to recover more quickly after exertion. Over time, this helps stabilize blood pressure and reduces the risk of chronic diseases such as hypertension and diabetes.
Exercise also plays a vital role in weight management. By burning calories and boosting metabolism, exercise effectively reduces body fat, including abdominal fat. Strength training helps increase muscle mass, raising basal metabolic rate, and strengthens bone density, helping prevent osteoporosis and fractures.
On top of that, exercising really boosts happiness. Exercise stimulates the release of "happy hormones" such as endorphins and serotonin, improving mood. It helps reduce anxiety and depression, while also strengthening brain networks, promoting mental stability.
3. So, What Should We Do?
It’s time to get practical. Whether you're a complete beginner or already familiar with exercising, I’m going to give you step-by-step tips to guide you.
Beginner
You don’t need fancy workout clothes or equipment just yet. Start with comfortable shoes and casual clothes you already have.
Morning:Stretch your neck, shoulders, and back lightly after waking up.
Walk for at least 10 minutes.
Evening:Use the stairs instead of the elevator, Get off one stop early on public transport and walk.
(If you drive) Park farther away to walk more.
Intermediate to Advanced Beginners
You’re now at a level where you can start understanding strength training! Here are some helpful tips to start implementing.
Track Your ProgressKeep a log of your workouts to track muscle growth with numbers.
Set Weekly GoalsEven small goals work. The key is to set clear targets so you can achieve them quickly.
Work on Technique & PostureIf solving issues with your form is difficult, consider seeking help from a professional for a one-time correction.
Try Variations of Favorite ExercisesEven small changes in your position during the same exercise can provide new challenges and stimuli.
Advanced Exercisers
Congratulations, you’ve mastered strength training! At this level, it’s less about tips and more about understanding theories and finding approaches that work best for you.
Advanced Progressive OverloadIf you’ve been consistently tracking your data, use it to analyze overload levels for specific exercises. If a certain muscle group or exercise pattern has plateaued, gradually increase weights, repetitions, or sets to introduce new challenges. The more advanced you become, the more delicate the approach should be. It’s important to regularly review your data and focus on target muscles.
Experiment with Different Exercises to Address WeaknessesAs your workout intensity increases, weak points may become more evident. If a muscle area develops more slowly, try specialized lessons or new training methods. For example, if your triceps are lagging during bench presses, adding close-grip bench presses can help diversify the stimulus.
Master Psychological ApproachesImproving performance requires psychological preparation just as much as physical readiness. Here are three fundamental approaches:
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Entering a Flow State
Visualize your goals through meditation or mental imagery before workouts to help maximize focus during performance and clearly imagine the outcome.
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Positive Self-Talk
Reaffirm your confidence with phrases like, "I can complete this set perfectly" to block out negative thoughts and boost motivation.
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Manage Post-Performance Void
After achieving a personal record or major goal, prepare for the emptiness that may follow by setting new objectives. Planning for new skills or challenges helps maintain motivation and passion for exercise.
4. Conclusion
According to guidelines from organizations like the World Health Organization (WHO) and the American Heart Association (AHA), regardless of gender or age, it is recommended to engage in moderate-intensity exercise for 30 minutes a day, five days a week, or high-intensity exercise for 25 minutes three times a week. It’s not as hard as it sounds!
Exercise is not just a choice; it’s a fundamental requirement for a healthy life. Building this habit will help you maintain steady physical health well into your 50s and 60s. Think about the activities you enjoy now. How would you feel if you couldn’t do them in the future because of poor fitness? While exercise can seem bothersome, it’s undeniably the best investment you can make in yourself. How about starting to make small changes for yourself from today?