7 Things I Wish People Knew About Fitness

Fitness isn't just for those who like it, find it easy, or have easy access. And influencers don't have all of the answers.

Hi! If you’re new here, I’m Naomi. I’ve been teaching movement for 21 years and writing about all things movement, fitness, wellness, and health for nearly as long.

It is getting harder and harder to make a living as a fitness professional. I actually make less now than I did in my very first year of teaching, in 2005. The same thing is true of writing — I have 40% fewer paid subscribers today than I did 1 year ago. This piece required research and time, which I squeezed in around working with clients, raising my kids, and being on vacation.

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me, working out with my 6 year old.

As a longtime fitness professional, there is a lot of knowledge I take for granted.

Some of that knowledge is skill-based, like how to teach squats to people with all levels of ability, or how to do a lateral lunge when someone’s knee feels wonky, or how to sequence a yoga class so that everyone feels safe and supported.

Some of that knowledge is more personal, like how to balance my workouts over the course of a week or how to fuel my body before and after a run so I don’t get a nasty migraine (like I used to when I ran too hard and ignored the clues my body was sending me).

Some of that knowledge is so deeply embedded, I forget that not everyone has the same understanding about movement that I do. Most people don’t teach movement classes as a career (although lots of folks do it as a hobby). And even among those who teach, most don’t also research and write about movement every week. I have a leg up in both of those categories. So I figured I’d share some of the knowledge that feels really fundamental to me, but might be less so to the average human.

The things I’m sharing are facts that might demystify some aspects of movement or correct some of the misinformation spread by online fitness influencers who want to make a buck off of people. My intent is simply to make the prospect of moving your body less intimidating and more accessible.

Number 1: The hardest thing to do is get started

It seems so simple, but it’s not. Lacing up your shoes and stepping outside to go for a walk or a run. Getting in the car and driving to the gym. Whatever first steps you need to take in order to get your body moving are always the hardest.

Many people probably think the workout itself is the hardest part and certainly, that can be challenging.

But the reality is, once you get going, you have momentum on your side.

When I taught yoga classes in person, I actually used to make this joke after I had folks do their first lunge, “Ah yes, the first lunge….when you question your life choices.”

And it’s true. That first lunge is the hardest. But then, the next one feels less so. Often moving your body feels a little easier once you start.

Even for me, a person who loves exercise and looks forward to her workouts, I sometimes dawdle and drag my feet. And it’s not because I don’t want to exercise. It’s simply because starting is hard.

So if you can get over the hurdle of starting, the workout itself is a bonus.

Number 2: Consistency matters the most.

Above all else, keeping up a consistent practice of movement over the course of your life is the most important thing.

Not how hard you’re working out or the type of movement you do. Those details impact some health variables, absolutely, but they are not more important than simply keeping up the practice of regular movement and staying active as you age.

There are many studies that note the changes in muscle mass, bone density, and power as we age. Some of it is simply due to the process of aging, but a large portion of it is that people tend to move less as we get older. The drop in movement can then impact all sorts of things like joint mobility, balance, grip strength, and speed of movement. We tend to see all of those as signs of age, but they can also be attributed to less physical activity.

Consistency can look like a lot of things – walking 4 miles everyday, taking weekly dance classes, going to the gym 3 days a week, meeting up with friends to play basketball once a week, doing a little bit of yoga every morning after you roll out of bed, or choosing to ride your bike to work.

Or it can be a combination of things. I am a firm believer in daily, intentional movement, which can make movement more of a lifestyle choice than a habit. Integrating movement into your life and making it a part of who you are is a greater guarantee that you will stay consistent with movement, even when you encounter challenges that might otherwise make consistency difficult.

Number 3: You can integrate movement into your life without becoming a gym rat

Daily movement doesn’t have to be a big deal. You don’t suddenly need to become obsessed with Peloton or a Crossfit junkie or build your own personal gym in your basement. I mean you can if you want, but you don’t have to.

The bigger point is that you don’t have to devote your entire life to fitness in order for it to make an impact.

Movement can be a small part of your life, if that’s what you prefer.

The most recent position stand by the ACSM indicated that small amounts of movement are enough to make a big difference.

So doing 5 or 10 minutes of dedicated movement everyday can be enough.

Returning to point #2, being consistent with that movement across every age and stage of your life, is what matters.

Number 4: Injuries will happen (that’s not necessarily a bad thing)

When you engage in physical activities, you will probably experience soreness from time to time. Occasionally, you might have some aches and pains. You might even get injured. I get that this feels scary. And sometimes they are legitimately bad. But more often than not, pain and injuries are just information.

As long as the pain or injury isn’t severe, it also doesn’t mean you have to stop doing exercise or movement. You just need to modify your movement. And it’s an opportunity to get curious about the nature of the pain or the injury. How can you adapt your movement to support the injury or relieve the pain?

Think of it this way – if you feel tension or pain in your low back, occasionally or chronically, conventional advice might be to rest and not move until you’re pain free. But in reality, general movement can create baseline relief for low back pain and certain types of movement (resistance training) can strengthen your hamstrings and glutes and stabilize your spine, which will reduce pain and create protection going forward.

If you feel pain or get injured, adjust your movement practice to support the injury and give yourself relief from your pain.

If you’re not sure how, work with a movement professional.

***Note: Are there some injuries and conditions for which this is untrue? Yes. This is not to say that movement cures everything. It’s simply to say that injuries and pain are a natural part of moving your body. For many (but not all injuries and physical conditions) movement can do more help than harm.

Number 5: You don’t need protein popcorn for your muscles

Protein is having a huge moment right now, largely due to the boost in perimenopause and postmenopause discourse more broadly. Every woman I know in her 40’s and 50’s is asking if she’s eating enough protein to help her muscles. But protein won’t help your muscles if you’re not also strength training.

Same with creatine, just in case you’re curious.

Most people actually get enough protein in their diets. Protein deficiency is actually quite rare, especially in wealthier countries, like the US.

You don’t need protein popcorn or protein water.

Consuming more protein won’t automatically increase your muscle mass. The only way to increase muscle mass is to lift weights.

Want more detail? Read an article I wrote about protein and perimenopause here.

Number 6: It’s never too late to start strength training

There is a quote that haunts me and as a result, I reference it all of the time. A well known dietitian made this statement about strength training on a very popular podcast. She said, “Here’s the thing that I want people to hear me say: No matter what you do, you lose muscle mass. It’s not like doing all the things is going to stop that, because it doesn’t. So that’s a fact. That’s an opportunity for acceptance that your body softens.”

Turns out, this is not a fact. This is scientifically inaccurate.

Many studies have proven counter to what this dietitian claims. One of the earliest was a tiny study done in 1993, at a Boston nursing home. 10 participants, all in their 80’s and 90’s, did a simple strength training regimen over the course of 8 weeks. The average amount of strength gain was 174%. All of the participants experienced muscle growth. All of the participants increased the speed at which they moved. The Guardian wrote a thorough article about it, which you can read here.

The conclusion was that “high-resistance weight training leads to significant gains in muscle strength, size, and functional mobility among frail residents of nursing homes up to 96 years of age.”

While this is a very small study, others have been done since, proving the same thing.

Softness and frailty are not inevitable with age.

It is never too late to start strength training and it will radically impact your quality of life, particularly in the last 20 years of your life.

Number 7: You might not enjoy every workout (but that shouldn’t stop you)

I believe that it’s important to enjoy the movement practices you choose.

But you’re not always going to enjoy doing them.

Motivation is fickle.

Some days, you’re just not going to be in the mood.

You should do it anyway.

I’m not suggesting you bypass your actual needs. If you are recovering from knee surgery, I wouldn’t recommend doing deep weighted squats or going for a run. If you have the flu, it might really be more appropriate to rest rather than move.

I’m not proposing that you force your body to move when you are truly unwell.

But more often than not, if you’re just not feeling it, that’s a motivation issue.

Then it swings back to the idea that getting started is the hardest part (because sometimes you’re just not feeling it).

Likewise, sometimes the workout is just hard. Or it doesn’t feel great. Or you’re slogging through. This could be because you’re tired or stressed or just because. Shitty workouts happen. But the valuable thing is sticking with it. You can choose to move more slowly. Maybe do a little less. Maybe take a longer, hotter shower after.

There is still value in moving your body even when the movement doesn’t feel great.

The benefits of movement exist even if you don’t enjoy your workout and outweigh those feelings of sluggishness or discomfort in a shitty workout.

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I’d really love to know which one of these stands out for you.

Are there any that you want more information about? Any that you disagree with? Anything you think I’m missing?

Let me know in the comments!

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