Editor’s Note: In “Hey, Health Coach,” Sarah Hays Coomer answers reader questions about the intersection of health and overall well-being. Have a question? Send her a message (and don’t forget to use a sleuthy pseudonym!).
Hey, Health Coach,
I’ve always struggled to make myself exercise. It’s been about weight loss in the past, but lately I’m trying to change my perspective. In a previous Hey, Health Coach column, you wrote that exercise doesn’t always have to include going to the gym. Can you tell me more about how and why that works? What are the benefits of exercise other than weight loss?
— Rethinking Exercise
Dear Rethinking Exercise,
Back in the 2000s, before standing desks were common at work, I used to watch my best friend pace around on the phone, tied to her desk by the coiled telephone wire—in perpetual motion. She wasn’t trying to get a workout, but she was expending energy, using her muscles, strengthening her core and activating her heart, lungs and brain in ways she wouldn’t have if she’d been sitting in a chair all day.
Since then, I’ve worked with plenty of clients who would rather claw their eyeballs out than go anywhere near a gym, so I’m glad you asked this question. It’s important to recognize that every time you activate or engage your body, you’re contributing to your health (assuming you’re not doing anything dangerous).
If you’re demotivated by the gym, forget it! A gym isn’t going to do any good if you don’t want to go, and there are so many other options that offer the same benefits—and more.
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Benefits of Exercise
You mention your motivation to exercise used to be weight loss, but not anymore. I don’t know the specifics of your situation, but I’m going to guess you’re looking for increased energy or strength, reduced pain or relief from stress or discomfort.
Research shows exercise can help with all of those things, regardless of whether you lose weight . It builds strength and agility, helps you sleep better and reduces fatigue, blood pressure, cholesterol, constipation, aches and pains, heart disease, risk of type 2 diabetes, many cancers and, of course, health care costs . In fact, a 12-year study of over 400,000 people showed that just 15 minutes of walking a day can decrease your risk of heart disease by 33% and increase your life expectancy by three years .
Exercise can also Boost mental health—increasing physical activity in increments as small as 10 minutes a day can decrease depression and anxiety, according to research . It can boost your focus and confidence, too . A study from the University of British Columbia found exercise actually increases the size and function of the hippocampus, the part of the brain involved in memory and learning .
Those small numbers (10, 15 or even 20 minutes a day) show up repeatedly in the literature. Something as simple as a brief daily walk can produce significant benefits in the long run. Anything above and beyond that compounds the benefits.
NEAT
NEAT—non-exercise activity thermogenesis—is the energy required for regular daily activities . In other words, it’s exactly what my friend was doing as she paced while on the phone at work.
Your body burns energy in several ways:
- Your resting metabolic rate, the energy you burn at rest (while breathing, sleeping, circulating blood, etc.), accounts for about 60% to 75% of the calories you burn daily . This number is largely determined by your size, age and fitness level. For example, if you have more muscle mass, you burn more calories at rest.
- The thermic effect of food (chewing and digesting) burns about 10% of the calories you use.
- NEAT energy goes toward basic daily tasks, such as walking around, washing dishes, typing and so on. How much you burn varies enormously based on how much you move. NEAT (plus purposeful exercise) accounts for 15% to 30% of the energy you burn.
When you hear tips from health experts like “park far away from the entrances to stores” or “climb the stairs instead of taking the elevator at work,” they’re encouraging you to increase your NEAT expenditure. These changes can seem insignificant, but they have a profound impact on your mobility and quality of life over time.
Think about it this way: If you take the stairs at work every day from now until retirement (compared to if you don’t), what differences might you notice in your cardiovascular fitness, the strength of your legs or the structural health of your knees?
When we limit our understanding of “fitness” to traditional exercise, we miss out on countless opportunities to Boost our health while simply going about our daily lives.
Gym Alternatives
So, what are some ways to exercise other than the gym? The list is long. Below are a few ideas to get you started brainstorming.
- Dancing (all you need is headphones and a playlist)
- Virtual reality boxing (I have a client who does it with a headset in her living room and loves it!)
- Martial arts (Tai chi is gentle while others like tae kwon do are more intense.)
- Yoga (virtual or in-person sessions)
- Wrestling with kids (or a partner)
- Photography (wander around town taking pictures)
- Biking (for recreation or transportation)
- Walking meetings (Personal or professional, they’re a great way to grow relationships.)
- Walking with an audiobook or podcast
- Gardening (in your own garden, for a neighbor in need or in a community garden)
- Kayaking (Many cities with rivers or lakes have rental companies, even in urban environments.)
- Jumping rope
- Indoor rock climbing
- Cleaning out the basement, garage or closets
- A couch to 5K plan (Find a local group or try an online training plan with a friend.)
- Swimming
- Hiking
- Join a league (Softball, baseball, soccer, kickball and ultimate frisbee teams are often available for adults.)
- A small, physical goal you’d like to do once a day, every day, as part of your routine (10 push-ups, plank for 30 seconds, a cartwheel, etc.)
Exercise can happen anywhere. The benefits reach far beyond body weight, but so many of us have spent our entire lives measuring success by the numbers on a scale. By decoupling fitness and weight loss in your mind, you can free yourself to measure success any number of ways.
As you consider your options for exercise this spring, ask yourself: What would be fun to try? What feels like the opposite of the gym? What benefits are you hoping for, and what kinds of movement are most likely to help you feel better, both in your body and mind? Once you’ve answered those questions, you’ll know where to start.
“Hey, Health Coach” is for informational purposes only and should not substitute for professional psychological or medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions about your personal situation, health or medical condition.
By submitting your letter to heyhealthcoach@forbesadvisor.com, you agree to let Forbes Health use it in part or in whole, and we may edit the letter for length and clarity. All submissions remain anonymous.
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