The Core 4: Exercise
I used to love debating whether exercise or nutrition was more valuable with dietitians (in jest, of course). We'd go back and forth, making our case like it was the ultimate showdown.
As an exercise physiologist, I thought exercise should win. But truthfully—you need them both. You can’t out-train a bad diet and can’t eat your way into good cardiovascular health. It’s like asking if air or water is more essential. Try living without either.
Yet, regarding exercise, the conversation often gets tangled in extremes. Some think it has to be a full-blown Rocky montage, complete with sweat, tears, and dramatic music. Others assume they're fine as long as they’re not actively couch-surfing. Neither is quite right. Exercise isn’t about suffering or checking off a box—it’s about moving in a way that keeps your body running optimally for life.
Your Body is Wired to Move—And It Pays the Price When You Don’t
Human bodies are built for movement. Back in the hunter-gatherer days, we walked miles, climbed, sprinted, carried heavy things, and avoided becoming a lion’s lunch. There were no recliners, no Uber Eats, no sitting for hours on end.
Fast forward to today, and we’ve created a world where we barely have to move at all. Our food is delivered. Our entertainment is at our fingertips. Our jobs are often spent in a chair. And our bodies? They’re paying for it.
Studies show that prolonged inactivity increases the risk of heart disease, diabetes, osteoporosis, and even dementia. Sitting for extended periods can be as harmful as smoking. And if you think a 30-minute workout cancels out 8+ hours of sitting, I hate to break it to you—but it doesn’t. Movement must be woven into your daily life, not confined to a gym session.
Conversely, when you move regularly, your body and brain thrive.
What Does an Ideal Weekly Routine Look Like?
For the average person who wants to feel good, stay strong, and prevent disease, based on current research, a simple, well-balanced routine could look like this:
3 days of aerobic exercise (30-45 min of moderate-intensity cardio like brisk walking, cycling, or swimming)
2-3 days of strength training (full-body resistance training, using weights, bands, or bodyweight exercises)
Daily mobility work (5-10 minutes of stretching, foam rolling, or yoga)
Balance & coordination exercises (1-2 times per week, integrated into other workouts)
Everyday movement (walking, taking the stairs, playing, gardening, or just avoiding long periods of sitting)
This doesn’t mean you have to go to the gym five days a week. Many of these activities can be combined, and movement can happen in ways that fit seamlessly into your life.
Types of Exercise to Include in Your Routine
There’s no one-size-fits-all routine, but including aerobic, strength, balance, and coordination training ensures you’re covering all the bases.
Remember to work all body parts - don’t forget any. Here’s a breakdown of different types of exercises and ideas for incorporating them. Note that this list isn’t exhaustive and will cover all body parts; it is here to give you an idea of what to do. I recommend working with a personal trainer to get a good routine based on your unique body.
🫀 Aerobic (Cardio) Exercises
Beneficial for the heart, lungs, endurance, and calorie burning.
🦴 Strength Training Exercises
Builds muscle, increases metabolism, and strengthens bones.
⚖️ Balance & Stability Training
Prevents falls, improves posture, and enhances coordination.
🧠 Eye-Hand Coordination & Cognitive Training
Improves reaction time, cognitive function, and agility.
Note - video games can add some physical activity movement - but they need to be the kind of game that gets you up and moving, like virtual reality.
What Changes Inside Your Body When You Exercise
Muscle & Metabolism: Skinny doesn’t equal healthy!
One of the most surprising things I learned early in my career was that some of the "skinniest" people I measured had higher body fat percentages than individuals who were heavier but worked out. This is what I call "skinny fat"—when someone has low muscle mass and high body fat, even if they appear thin. And trust me, it’s not a good thing.
Muscle is metabolically active, meaning it burns calories even at rest. The more muscle you have, the more energy your body uses throughout the day, even while doing nothing. Strength training doesn’t just make you stronger—it boosts your metabolism and protects against age-related muscle loss.
And here’s a fun side effect: if you’re always cold, that could signal you need more muscle mass. Muscle generates heat—more muscle means you stay warmer, even when the temperature drops. So, if you are shivering at your desk, maybe it's time to add strength training to your routine.
🫀Heart & Circulation: Cardio is more than just “fat burning.”
Aerobic exercise isn’t just about burning calories—it’s critical for your cardiovascular system. When you move, your heart works harder to pump blood, delivering oxygen and nutrients to muscles. Over time, this strengthens your heart, lowers blood pressure, and improves circulation.
One of the most incredible things about cardio is its impact on oxygen saturation in your muscle tissue after exercise. When you work out, your muscles demand more oxygen. Your heart and lungs rise to the occasion, increasing oxygen delivery. After exercise, your muscles hold onto that oxygen better, improving endurance, recovery, and ability to function at peak levels.
☀️ Lungs & Oxygen Uptake: The power of deep breathing in motion.
Regular movement increases VO2 max, or your body’s ability to use oxygen efficiently. Why does this matter? Because higher VO2 max is one of the strongest predictors of longevity. In one study, people with high VO2 max had a 45% lower risk of death from all causes than those with low levels.
Oxygen is literally life—exercise ensures your body knows how to use it well.
🦴 Bones & Fascia: The hidden benefits of weight-bearing exercise.
Your skeletal system isn't static—it constantly adapts based on the demands you place on it. Weight-bearing exercises like walking, running, and strength training stimulate osteoblasts, the bone-building cells that keep your skeleton strong. This is why weightlifting reduces the risk of osteoporosis by up to 50%.
But bones aren’t the only thing that needs movement—your fascia (the connective tissue surrounding muscles and joints) does too. Without movement, the fascia becomes stiff and dehydrated, leading to pain and restricted mobility. Stretching, dynamic movement, and hydration keep the fascia supple, reducing stiffness and injury risk.
🧠 Brain & Mood: Movement is medicine for your mind.
Exercise isn’t just for the body—it’s one of the most powerful tools for mental health. Physical activity increases blood flow to the brain, stimulates the release of BDNF (brain-derived neurotrophic factor), and enhances neuroplasticity—meaning your brain grows stronger.
Exercise is also associated with a lower risk for dementia. Researchers found that engaging in as little as 35 minutes of moderate to vigorous physical activity per week, compared to zero minutes per week, was associated with a 41% lower risk of developing dementia over an average four-year follow-up period, according to this article from Johns Hopkins. Even for frail older adults—those at elevated risk of adverse health outcomes—more activity was associated with lower dementia risks. Another study found that aerobic exercise increases the size of the hippocampus, the part of the brain responsible for memory.
And beyond long-term brain health, exercise has immediate mental benefits. It triggers the release of endorphins, serotonin, and dopamine, reducing stress, improving mood, and increasing focus. If you’ve ever felt a post-workout mood boost, that’s why.
How Much Exercise Do You Actually Need?
The American College of Sports Medicine (ACSM) recommends:
150 minutes of moderate aerobic exercise per week (or 75 minutes of vigorous activity)
Strength training at least twice a week
Flexibility and balance exercises for overall mobility
But let’s be real—most people don’t follow these guidelines perfectly. The key is consistency over perfection. Move in a way that fits into your life. Walk more. Take the stairs. Dance in your kitchen. The best exercise is the one you’ll actually do.
Too Much or Too Little? Recognizing the Signs
Movement is essential, but like anything, too much or too little can cause problems.
🏃🏽♀️➡️ Signs of Overtraining:
Constant fatigue, despite sleep
Persistent soreness and joint pain
Frequent illness due to a weakened immune system
Loss of motivation and appetite
Increased resting heart rate
Loss of sex drive
Irritability
Inability to fall asleep
🧍🏽♀️ Signs of Undertraining:
Feeling stiff and sluggish
Getting winded from simple tasks
Poor sleep quality
Low energy and brain fog
Irritability
Listen to your body—it will tell you what it needs.
Final Thoughts: Movement is the Gift That Keeps on Giving
If there’s one thing to remember, it’s this: exercise is not about punishment or perfection—it’s about making your body as strong, capable, and resilient as possible. It’s not about fitting into someone else’s idea of fitness; it’s about moving in a way that keeps you feeling good, thinking clearly, and aging well.
While movement improves your days, it also transforms your nights—exercise profoundly impacts sleep. We’ll explore this in our final Core 4 Special Edition: Sleep.
Until then, get moving. Find what you enjoy, challenge yourself in ways that make sense, and remember: you don’t need to be the fastest, most vigorous, or most athletic person in the room. You need to keep moving.
Also, remember, movement without good nutritional fuel is not enough for you to thrive and improve your overall health, or without being properly hydrated or good sleep. That is why every element of the Core 4 is important. Stay tuned for the next and final special edition on sleep. Until then, remember how blessed you are that you get to move today! :)