Move, Eat, or Die

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We know exercise has physical and mental benefits, yet it remains a challenge for many of us to prioritize. Between assignments, appointments, and annoyances, it’s difficult to find time for working out. A 2022 study reports that 28% of adults in America meet the physical activity marks to support aerobic and anaerobic fitness.

The lure of watching TV, scrolling on social media, drinking, eating fast food, or smoking to offset the responsibilities of home and work is strong. These luxury distractions are byproducts of modernity.

Anthropological research has confirmed that our ancestors did not have the option to choose between sedentary and active lifestyles. While technology has enabled us to communicate instantly with people on opposite sides of the globe, we’ve lost contact with our African roots.

To survive, we had to hunt for food and grow crops. We moved or died.

The Kalahari people, found in southern African countries, maintain reliance on their bodies to survive, whereas we depend on money and convenience.

Studies suggest humans were “born to run.” Human evolution supports this theory. Christopher McDougall’s best-selling book, “Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen,” offers more data and entertaining stories to explain links between evolution and exercise.

What about food?

Dr. Peter Attia’s book, “Outlive: The Science and Art of Longevity,” dissects the relationship between movement, nutrition, disease, and lifespan. He writes, “The quality of the food you eat could be as important as the quantity.” What and how much we eat matter.

While we have yet to find cures for cancer, diabetes, Alzheimer’s disease, and heart disease, Attia describes how we can make better lifestyle choices to reduce risks and extend our lives.  

Full disclaimer

I am a fitness nut. With nearly twenty years of experience in capoeira and over twenty-five years in running, weightlifting, and participating in various sports activities, I have a unique commitment to exercise. To enhance flexibility and strengthen my mental health, I also follow yoga and meditation practices.  

It doesn’t take much to convince me of the value of movement.

You may be unaware of my challenges with desserts and bread.  Although my diet primarily consists of vegetables, fish, fruit, pasta, beans, and rice, I’m a sucker for my wife’s cheesecakes and hot rolls of just about any variety.

While exercising, making healthy food choices, and teaching others bring me joy, they're not things I do with ease. The struggle is real.

I have three children, a wife, and a full-time job. To balance the joy and stress of these roles, I don’t always adhere to my diet. Maintaining consistency in my fitness routines takes extreme discipline, and most of my workouts start before sunrise.

Many of the social invitations I receive go unanswered. Between familial, professional, and health goals, I don’t have much time to chat or “hang out.”

Enough about me. How can you find time for exercise in the middle of what feels like chaos?

Connect with your internal and external sources for drive and motivation. Consider the government shutdown and debates over healthcare as external motivation. If a bill passes enabling insurance providers to increase their premiums, can you and the members of your community afford to see a doctor? 

We can’t allow the current administration to dictate our health outcomes. This statement is not pessimistic; this is reality. The government will continue to disappoint you.

Consider exercise as a form of resistance. Committing to a fitness and nutrition regimen enables more control over your life.

If the government shutdown doesn’t encourage you and you're struggling to exercise, consider joining a group fitness class. Once you find your groove, internalize your reasons for getting and staying in shape.

You need something to hold on to after the group dissolves.

Receiving advice and implementing operate on separate planes. This is the point where friends, family, or coworkers get involved. Write down your goals and share them with others for accountability.   

Increase intensity, and hire me as your coach.

Additionally, consider how you can integrate more physical activity into your daily schedule. Can you get outside and walk for fifteen minutes at lunch today? These small moments can lead to monumental results.

To encourage healthier choices at my job, I created a movement and mindfulness initiative. For thirty minutes, once a week, we gather in our communal space. I lead the staff in three activities, including capoeira, music, and meditation.

You can create a similar activity. Your health will thank you, and your work and home life will improve after the time invested in yourself.

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