Why We Must Move More If We Want To Live A Better Life

The Fitness Roadmap

We were built to move but, today, our sedentary lives are slowly killing us. For the typical person who doesn’t engage in any exercise, a lifetime of inactivity results in increased risks for just about all diseases along with a shorter lifespan AND shorter healthspan. One of the best things we can do to improve our lives, both physically and mentally, is get in the habit of regularly engaging in moderate physical activity and moving on a regular basis.

Research has shown that frequent moderate to vigorous physical activity builds our muscular and cardiac capacity and fortifies our brains. In addition, “ground-contact” activities like walking, hiking, rucking, and jogging/running increase our motor control, which can help reduce cognitive decline as we age.

For full show notes, links and other information related to this episode, please visit https://thefitnessroadmap.com/002

Takeaways:

• Sedentary lifestyles significantly increase the risk of various diseases and shorten lifespan.
• Regular physical activity is essential for improving both physical and mental health.
• Engaging in moderate exercise can enhance cognitive function and reduce cognitive decline.
• Even small amounts of movement can yield substantial health benefits, especially for the sedentary.
• The Goldilocks Zone for exercise suggests a balance between too little and too much activity.
• Incorporating movement into daily routines, like standing up every 30 minutes, benefits productivity and creativity.

Let's Connect

Strava: Join The Fitness Roadmap Club on Strava! https://www.strava.com/clubs/thefitnessroadmap Strava is a free to join social media fitness app. From running, walking, cycling and swimming to rowing, strength training, yoga, and pretty much any other activity, you can join the club and community of like minded "Roadmappers"!

ZWIFT: Another app I use is ZWIFT. It's an indoor cycling and running app and if you have a membership you can follow me here. If you don't have a ZWIFT account but you want to check it out you can use this code to get a free 30-day trial.

Concept 2: If you have a Concept 2 rowing machine and/or you just want to see what I've been doing on the indoor rower you can follow me here and see all the recent activities I have done.

Send Me a Message: If you have a comment or suggestion for the podcast or website head over to https://thefitnessroadmap.com/contact/ and leave me a message.

• Exercise Dosage in Reducing the Risk of Dementia Development: Mode, Duration, and Intensity—A Narrative Review - PMC
• British Journal of Sports Medicine
• Why in 2025 you should do two hours of exercise a week - Brighton Journal
• The Goldilocks Zone for Exercise: Not Too Little, Not Too Much - PMC
• Stanford study finds walking improves creativity | Stanford Report
• The Profound Benefits of Walking | Psychology Today Canada
• Run for your life! At a comfortable pace, and not too far: James O'Keefe at TEDxUMKC