In today's fast-paced world, where convenience often trumps effort, the importance of physical activity is frequently overshadowed by the allure of instant gratification. Yet, as research continues to unfold, the undeniable truth emerges: Exercise is not just a lifestyle choice; it's a life-saving necessity.
The Progress Paradox: Yet another chicken or egg debate
Humans have historically pursued change driven by biological imperatives for security, health, and prosperity. While technology may have spurred progress could it be that our DNA's inherent desire for greater convenience has influenced technological development. In striving to succeed in life's unwinnable game, we have compromised the code safeguarding our health.
Fig 1 : Human health (not longevity) started to decline from the agricultural revolution and has not stopped
Revolution | Time Period | Key Features | Impact on health |
Agricultural Revolution | ~10,000 years ago | Transition from nomadic to settled farming Reliability of food sources | Height and health of the people declined due to a lack of food variety, declining levels of activity and disease from domestic animals |
Industrial Revolution | Late 18th century | Mechanization and mass production Innovations like the steam engine | Further decline in health due spread of diseases such as cholera, typhus, and TB |
AI Revolution | Current | Machine learning and automation Enhanced productivity and creativity | Epidemic of Non Communicable Disease that are responsible for ~ 120 000 deaths per day |
Greater Convenience Does Not Equate to Better Quality.
This quote below is an example of how tech leaders misunderstand the definiition of quality of life. AI will undoutably improve the convenience of life but the author would argiue that it will continue to decraese the quality
Additionally, in our quest for a more convenient lifestyle, we often mistakenly associate quantity with quality. While it is true that modern medicine has extended life expectancy, this figure has now plateaued, and we are witnessing a decline in life expectancy within developed nations.
Why is it ....
Our DNA has inbuilt and really unpleasant triggers for cold, thirst or even lack of sleep, all of which are not good for us and could be fatal, but no trigger for sedentary behaviour.
The answer is that a scenario in which human’s stopped moving was never contemplated by our creator!
So What - Does it Matter?
In this seminal work by Dr Steven Blair, we see the importance of CRF
Low cardiorespiratory fitness is the most important indicator or human health and mortality and is a risk factor linked to chronic diseases and adverse health outcomes. Promoting physical activity is crucial for improving fitness and reducing mortality rates.
Age is merely a numerical value that does not define a person's vitality or potential. A physically fit 80-year-old often possesses a better chance of living longer than an unfit 60-year-old, illustrating that health and lifestyle choices play a crucial role in longevity.
Being FIT significantly enhances overall mortality rates, providing protective benefits even when various risk factors persist in an individual's health profile.
Ultimately, the quality of life is what truly matters. Every system in our body relies on movement to function optimally. When we stop moving, we start dying—it's as stark as that. So, embrace the challenge, move more, and live a fuller, healthier life.
Understanding METs: Your CRF Metric
One of the ways that CRF is measured is METs (Metabolic Equivalents of Task). This quantifies how efficiently your heart, lungs, blood vessels, and muscles deliver and utilize oxygen. There are other ways such as the more commonly used V02.
Fig 7: METS gaols
Zone | Description |
Red Flag Zone: | A CRF of 6 METs or less significantly increases your risk of chronic illness by 41% to 56%. |
Optimal Zone: | Aim for a CRF of 10 METs or more to reap the full health benefits. |
Further Gains: | Each additional MET beyond 10 boosts health benefits by 13% to 21% but the benifits level out after 10 METS |
The Astonishing Power of CRF
The scientific literature reveals the remarkable impact of CRF on various health conditions:
Need help or motivation to get started with an exercise programme?
The Importance of Testing and Personalized Exercise
Cardiorespiratory fitness (CRF) can be easily tested non-invasively through methods like submaximal exercise tests, including treadmill walking or cycle ergometer tests. These can be conducted in clinical settings, fitness facilities, or at home with simple equipment, measuring your body's response to physical exertion without reaching maximum capacity
Take Control of Your Health
Like your blood pressure, cholesterol, and HIV status, your CRF is a crucial number to know and to understand throughout your life. So, how do we bring movement back into our daily lives?
So here is a thought.. Lets make our days harder.
Make your day harder by integrating enjoyable movement into your routine to enhance physical well-being. Whether it's taking the stairs or parking a bit further away or walking the dogs
Choose activities that you like whether it's dancing, hiking, or swimming to make exercise enjoyable and sustainable.
Aim for at least 30 minutes of daily activity or a weekly goal of 150 minutes of moderate exercise or 75min of vigorous exercise
Include strength training twice a week. This improves muscle mass, metabolism, bone density, and functional fitness, supporting both physical and mental health.
Optimal Cardiorespiratory Fitness (CRF) is crucial for protecting against chronic diseases, which cause about 80% of deaths in South Africa. By increasing physical activity, you invest in a healthier, more vibrant future.Higher CRF levels enhance metabolic function, weight management, and immune response, leading to increased energy, better mental health, and stress resilience.
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