I think we all know that exercise is good for our bodies. Unfortunately, knowing doesn't always lead to doing (don't worry, you're in good company!).
I know, I know, exercise can be a difficult muscle to build (see what I did there?!). Jokes aside, it is a worthy effort. Any movement you can incorporate in your day, like walking, is a step toward (I'm on fire with these puns!) better health now and for the future.
mobility
strength
strong bones
longevity
decreased pain
elimination of waste
good quality sleep
stress and mental health
brain and cognitive health
energy
metabolism and preventing excessive weight gain
maintaining muscle over time
healthy blood sugar and cholesterol levels
blood pressure
PMS, period pain, and perimenopausal symptoms
healthy pregnancies and postpartum experiences
and SO MUCH MORE
The Canadian Society for Exercise Physiology has used the latest evidence to set these minimums for adults aged 18 to 64:
Physical Activity:
At least 150 minutes per week of moderate to vigorous aerobic activity (that's just over 20 minutes daily)
Muscle strengthening activities using major muscle groups at least twice a week
A few hours of light physical activities, including standing and your activities of daily living (think about cooking, walking around the house or office, a leisurely stroll, stretching, etc.)
Sedentary Behavior:
Limit sedentary time to 8 hours or less per day
No more than 3 hours of recreational screen time
Break up long periods of sitting as much as you can
I love that these guidelines highlight decreasing sedentary behaviour. This can be such a great place to start for many of us. Increasing your NEAT (non-exercise activity) is a good starting point.
The guidelines also mention sleep: 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times.
The key message here is that SOMETHING IS BETTER THAN NOTHING. My repeat phrase to my patients in Sharon (near Newmarket) and Innisfil (near Barrie) in Ontario is: 2 minutes is better than 0 minutes. You can do more (and I encourage you to do more; however, setting a minimum (or a timer) for a few minutes is a great place to dip your toes in.
If that seems too hard, start by simply moving more and adding more NEAT. For example:
use a bathroom on a different floor
take a leisurely walk or pace around your home/office hallway
park further away from where you need to go
clean or cook
using a sit-stand desk
stretch a bit
pump your fists in the air!
I don't particularly like this question. Here's why: Both, cardio and weight training, have overlapping AND distinct benefits on your health.
So, we actually want BOTH! Do the cardio AND do the strength-building exercises.
That's what the guidelines say as well :)
The short answer: the average person really should not be worrying about cortisol. What dictates the amount and type of physical activity is your recovery and resources.
Medium answer: Cortisol naturally fluctuates during the day. It will VERY NATURALLY increase during cardio exercise to mobilize glucose that your body needs to fuel your exercise. After that, it'll normalize. It helps you adapt to exercise. In the long run, cardio (and all intentional stressors that you can recover from) actually helps regulate your stress response! Most (like >50%) Canadian women don't even get near the MINIMUM recommended guidelines for exercise--we don't need reasons to exercise less! Exercise is supposed to require effort! It's how you build a bigger capacity for exercise! Make sure to fuel appropriately, get good quality sleep, and have other resources dialled in so you recover well.
Long answer: Take a look at these resources on cortisol
The leading killer of men and women globally is heart disease. Heart disease like heart attacks and strokes are often preceded by things like cholesterol creeping up, blood pressure changing, blood sugar levels inching upward, etc.
The hard part about heart disease is that (very often) we can't FEEL heart disease risk factors, like cholesterol creeping up or blood pressure subtly changing over time. Most of the time it creeps up on us and we have no clue, especially if we haven't been keeping up with routine screening! For women, this risk starts to show up more so in perimenopause when hormone change (and life change!) is happening. People with PCOS are at higher risk of heart disease and should have more robust annual monitoring--the same goes if you have a history of gestational diabetes, gestational hypertension, a strong family history of cardiovascular disease, and autoimmune conditions.
As mentioned earlier, more than 50% of adult females in Canada DO NOT meet these minimum exercise guidelines I've shared in this post. So, we need you to make this a priority!
I want you to think about how you want to age. Most of my patients in my naturopathic practice in Ontario tell me they want to "age well" with the ability to garden, read, cook, travel, spend time with loved ones, not be in pain, be able to get around easily, have their mind and mental health.
I get that! I WANT THAT TOO--FOR ME AND FOR YOU!
Obviously, sometimes, there are other things that get in the way, like genetics, circumstances, health conditions, etc. However, the foundations (like exercise!) will likely still apply (you may need to modify, which is all good!).
Remember: done is better than none! ... this is true even if you don't meet the minimum guidelines. Don't let perfectionism get in the way. We have to start somewhere.
There are so many different ways to incorporate exercise: jog, swim, dance with your friends or family, use resistance bands, use free weights, join a team, get on the elliptical, do bodyweight exercises, climb, go up and down stairs, hop on the trampoline, take a class at a gym or community centre, row, hire a personal trainer, follow along with YouTube videos, and I could go on!
Pick something you enjoy and/or something that you'll actually do, and make sure to challenge yourself since that's how you'll get stronger, fitter, faster, and better. You can reassess regularly and change things up accordingly. If you fall off the exercise bandwagon, simply hop back on; no one is judging you except for you!
As you increase activity levels, you also wanna make sure you're getting adequate protein (check out my protein post here for how much you should be getting). You want to make sure you're getting adequate sleep, managing stress, eating enough, and supporting your body overall. And, you want to make sure you increase the load over time to increase your capacity to exercise. The intentional stress of exercise is how we get better at exercise. You've gotta do the exercise to get better at doing exercise. Not being great at it, wanting to quit, it being difficult, and setbacks like injuries or loss are all normal parts of the process (and life!).
So, set a goal, put it into your schedule, and get started.
You can do hard things! Go move, friends!
If you need help with your lifestyle like exercise, nutrition, hormone health, then book an appointment in East Gwillimbury (near Newmarket), Innisfil (near Barrie), or virtually (available to anyone across Ontario).
Reference: CSEP Movement Guidelines
