Am I Doing Enough? | #THEHUE
Things to consider if you're thinking about how to live well and age well.
Like many doing the hard work of sweating and lifting, you want tangible results. You want to know that everything you’re doing is really enough to help you live a little lighter, age with grace, and perhaps, for some of you, reach new heights in performance to relive your unfulfilled dreams as a professional athlete.
No matter which category you fall into, know that exercise is always a journey for you. It’s about accepting that the modern world you live in isn’t optimised to support your thriving. With rampant distractions, sugary temptations, and plenty of real responsibilities, it’s why your health is a matter you need to take into your own hands. Also, it’s about outlining the goals that are most important to you, because honestly, who really has the time to do everything Andrew Huberman is suggesting?
Like many, I crave tangible results. I know patience is part of the journey, but I am also eager to see the changes. I am eager to age backwards like the multi-millionaire Bryan Johnson, who’s trying to reverse ageing, but I also want a relatively normal life. So, while meeting the minimum recommended hours of exercise is achievable for me in my 30s, how do I know if what I am doing is actually enough?
While we live in an age where wearable tech dominates wrists and daily step counts have become a thing, the question “Am I doing enough exercise?” and “Am I doing enough of the right kinds of exercise?” lingers. Even as a seasoned fitness enthusiast, these questions sometimes can’t escape me. So, as the fitness landscape grows, with ever-confusing complexity and theories, I thought I’d share with you some of the useful parameters I think about when it comes to building my exercise routine:
1. Quality over quantity.
First, it’s essential to understand that not all exercises are made equal. The efficacy of a workout doesn’t always equal how long you’re spending, contrary to popular belief. For example, a focused, 20-minute high-intensity interval training (HIIT) session will offer more cardiovascular and metabolic benefits than an hour-long meandering walk. But, a long hour-long cycle will do more for your VO₂. So, it’s not just about how long you’re exercising, but also how effectively you’re engaging your body while in exercise and the type of exercise you’re doing.
Terms like heart rate variability, time under tension, high intensity, and low intensity, are some of the considerations to think about, as the type of routine you adopt should cater to the critical elements of exercise, while also helping you toward specific goals and needs. So verse yourself on my bible to understand which type of exercises are right for you in Exercise 101, and understand that Not All Cardio Is Made Equal. But, most importantly, know that no two bodies are ever the same.
2. The Magic Number
Many guidelines, including those from the World Health Organisation, recommend at least 150-300 minutes of moderate-intensity aerobic physical activity or at least 75-150 minutes of vigorous-intensity aerobic physical activity or a combination of both throughout the week (WHO). But, what does that actually mean?
Well, for starters, the most important number is not the total number you achieve in one week, it’s more about building to those recommended hours and maintaining it over a lifetime. So start with a number that’s most realistic for you to commit to right now, then, slowly build over time.
Don’t start at 300 minutes a week if you’re just starting out, work on working these hours into mandatory weekly dates for yourself, with zero excuses— but also remember to take it easy and be patient before going full throttle.
3. Set Personal Goals:
Remember with anything in life, especially when it comes to your health and body, guidelines are just that— generic advice. Your fitness journey should always be subjective and uniquely yours. Whether it’s being able to run a 10K to achieve a specific yoga pose or to feel better about yourself, set personal goals that matter to you in your life stage right now.
While recommendations from trusted sources are a great gauge, doing something is always better than nothing, so don’t feel overwhelmed. Focus on creating a consistent routine as your first priority.
But, setting personal goals and meeting them is a great way to stay motivated and accountable. Celebrating each important milestone matters a lot to enduring the challenging progress to follow. It’s not about reaching one specific goal that makes this pursuit rewarding, it’s about creating incentives along the way and developing a relationship around an active lifestyle for the long term.
4. It’s a lifestyle, not just a goal.
If you want true success in your wellness journey, you’re going to have to shift your lifestyle. The diet and even the fitness industry sometimes try to create messaging that tries to mislead you into thinking that there are short-term wins to focus on, like losing a specific weight in six weeks or how to shed 20% body fat in less than a month. But what these types of goals trick your mind into believing is that exercise is only worth doing for short-term goals. The truth is that exercise is a compounding benefit, the more years of consistent training you commit to, the more gains you can expect.
While you might think it’s relevant that you did that one Pilates class or HIIT class two years ago. A consistent routine over your lifetime is the key. A lifestyle change and consistency are the essential keys to truly mastering your fitness for health and longevity.
5. Balance is Key:
Variety isn’t just the spice of life, it’s the backbone of any effective fitness regimen. While cardiovascular fitness is beneficial in one aspect, strength training is also important for bone density and joint health. But, too much of something is never good, and balance and flexibility exercises are also important to round out your routines. So, when considering what to do in a week, think about the various benefits and components, outlined in Exercise 101.
6. Holistic Indicators:
Understand that exercise is more than just for weight or aesthetic gains, in fact, the latest science has shown that regular exercise improves sleep quality, enhances your mood and mental well-being, increases overall energy levels throughout the day, and improves stamina (e.g. being able to climb stairs easier). It also helps you age better. Although these benefits aren’t usually the first motivator to convince you to start exercising, hopefully, these are some of the additional advantages you can look forward to.
7. Listen to Your Body:
While gains and pains are what’s advertised, injury and being benched are never fun, so above all else listen to your body. Of course, like anything hard that’s worth doing, exercise will likely start out unenjoyable, even painful at first. But manage your expectations, continue to build awareness with your body and you’ll start to feel better and better the more consistent you become. While some level of soreness and discomfort is expected, don’t ignore those snaring screams if you do encounter them.
Even if you’re a seasoned fitness buff, if you haven’t done something in a while, remember regression is a real thing. Start out easy, until you build a more sustained routine, then incrementally increase the intensity and frequency of your exercises.
8. Consult a Professional
If ever in doubt, don’t hesitant to seek guidance. Personal trainers or physiotherapists can be some of your best investments. They are a wealth of resources to help you build a program that works for you— every body type, age, health condition, and personal goal is welcomed.
If weekly sessions one-on-one sessions are over your budget, think about working with an online coach who is easier on the wallet. Alternatively, consider working with a personal trainer through an app or one who’s able to build an extensive program for you that you can use yourself. There are many qualified online trainers and applications these days who are equipped to do just that.
ln Conclusion…
The most important consideration though is how exercise is truly a subjective journey. “Am I doing enough exercise?” and “Am I doing enough of the right kinds of exercise” are questions that hinge on personal goals, bodily responses, life stage, training age, holistic well-being, and all the many other factors that influence your lifestyle and habits.
The key to success in exercise is consistency, persistence and self-awareness. Introduce variety in your workouts and stay open to adaptations as your body progresses. As cliche as it sounds, fitness is a lifestyle, not a quick-fix solution. It’s a marathon, not a sprint, so aim for sustainable practices that cater to both your physical and mental well-being needs over a lifetime.
There are no short fixes! There are no shortcuts.
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