56A - Fit and Well Column for Jan. 25^th, 2004

TITLE: "Fitness WITHOUT Exercise?"

Dear David and Trish,

I bet you never heard THIS question…

I have a sincere desire to get healthy, and stay fit. However, I have an absolute aversion towards exercise. I genuinely dislike any form of physical exertion, from aerobics to strength training (I’ve tried them all!). I even tried more “creative” ways to exercise like kick boxing and aerobic housecleaning. Nothing changes… I just hate to do physical work.

Am I doomed to a life of imbalance and problems, or are there other ways to compensate? Any ideas you can provide would be greatly appreciated.

-Sedentary in Severn

Dear “Sedentary”,

Actually, we HAVE heard this question… either asked outright, or implied. We all have seen promotions, programs and devices that promise to “slim you down” and “shape you up” without having to exert yourself. The options range from specificity weight loss programs like the Atkins Diet, to a myriad of medications and drugs, to electrical stimulation devices to make the muscles work involuntarily, whilst you sit and watch CNN. Interesting phenomena… creative lethargy. But does it “work”? Let’s consider…

Weight Loss

When people consider weight loss, they generally think in terms of either pounds or waist size. Though this is a convenient gauge, it really doesn’t reflect the true picture. Additionally, there is an assumption that losing weight automatically results in better health and an improved level of fitness. Unfortunately, this is not true either. Which brings us to the recent “miracle diets”.

Do Diets Work?

If the question is whether certain diets “work” (promote weight loss), the answer is absolutely “yes”. The Atkins diet is not only effective in losing overall weight, but it IS very effective in losing fat. It works through a process called “Ketosis”, which is quite valid. There are many variations and off-shoots of the Atkins Diet, such as the South Beach Diet, etc. “So, if they are effective, what’s the problem?”, you ask politely.

The 3 Diet Deficiencies

There are known and unknown secondary effects of such restrictive diets. Issues such as muscle loss, chemical imbalances, and dehydration need to be considered. Also, there is at least speculation that long term adherence to such a diet may cause organic dysfunction, and even deterioration.

Even if effective in promoting fat loss, diets do nothing towards addressing other vital issues of health and wellness. Cardio-respiratory efficiency, endurance, circulation, strength, flexibility, bone density, and other important functional issues are completely ignored. To make matters even worse, when these diets seem to “work”, people generally ignore other aspects and indicators of fitness, and ONLY focus on weight, body shape, or percentage of body fat. You CAN be thin, and unfit!

Finally, most diets do not lend themselves to lifestyle transition. In other words, they are effective only when strictly adhered to. This pattern of nutritional inconsistency usually leads to the “yo-yo” effect… whereas the body makes unhealthy shifts between intense weight loss followed by a reduction in basal metabolism followed by significant weight gain. And, of course, the psychological and emotional effects are devastating!

Cutting Edge Fitness Devices

Do those “electric muscle stimulation” devices work? Well, they DO stimulate the muscles (make them twitch), but other than that, not very much benefit! They tend to tighten the muscles for a short while, but the effect is short-lived. So save your money!

There are other devices that promise the benefits of an hour workout in ten minutes or less. There is a proliferation of these devices, or programs, that promise the proverbial “six-pack” abs.

Sorry to say, there ARE no real workout shortcuts. Working the major and minor muscle groups safely and effectively takes time, and there aren’t ANY machines that change that. And, for that “cut” look in the abdominal region, best to cut down on calories, reduce body fat, and watch that definition appear. The muscles are already there! You need to learn and practice the more efficient compound and complex movements to intensify exercise benefits.

Pills, Elixirs, and Supplements

You can’t turn two pages in most fitness magazines without seeing promotions for vitamins, supplements and chemical aids to muscle growth and health.

Do any of these work? Yes! Some do, most don’t. It isn’t possible in this short column to list all of the items offered along with an assessment. But, generally, it is a good rule to follow that the closer the “supplement” is to the natural element, the ore effective and less toxic it will be. In other words, “food” supplements that contain protein, carbs, and other nutrients are useful IF you are deficient because of your poor diet choices. Protein powders and bars are fine, but they are no substitute for good nutrition!

Those other offerings, such as Creatine, NO, hGH precursors, etc., may have their place, but their benefits are either short-lived, or offset by numerous risks. Best to consult a physician BEFORE trying any of these concoctions. And, of course, beware of ALL weight loss products. They invariably have side effects, and many of them are not adequately tested.

Hidden Deterioration

Genetically, we are all different. I know many people who seem quite fit, well, and balanced, and appear to “break” one or more of the “rules” of good health. Fast Food devotees, chronic dieters, supplement “junkies”, and couch potatoes! It is amazing that many people just seem to “get away” with ignoring the traditional precepts of wellness. Even Trish and I have been “reprimanded” for our daily delight of Dairy Queen!

But “Mother Nature” always seems to catch up with us… even when we appear to be genetically blessed. We have had many clients who “skated” through their twenties and thirties, only to finally realize that they were seriously deteriorating in their forties.

Fat accumulates, joints start becoming stiff, the body becomes inflexible, and injuries occur. The truth is, there was a subtle downward shift in health every day, every month, and every year. A lot of this is either hidden, or at least unacknowledged.

Exercise - What Your Body NEEDS!

Trish and I often speak of the “bottom line” in health and fitness. Well, here’s another:

The human body, whether young or old, is designed to MOVE! Furthermore, it follows the principle of functional efficiency which dictates that if a part goes unused, it will NOT be maintained. So, if your muscles (both skeletal and internal) are underutilized and unstimulated, they atrophy and become weaker and weaker. Kind of like “use it or lose it”! That’s when the problems become noticeable, even though the process began years back!

Create Your Own Wakeup Call!

Both Trish and I, and all health and wellness professions, recommend that you be proactive regarding your health. Don’t wait for sickness, illness, or diminished function to be your motivation to engage in a healthy lifestyle. Often, when the body begins to malfunction, it is too late to undo the damage. All you can do is minimize the downward spiral that is inevitable.

Begin today. Eat, move and live with joy! Be Fit and Well!