Introduction

Instincts don't always determine what's best for us. Our instincts have evolved over generations, shaped by fear, social behaviors, and resource management. These instincts have become ingrained at a cellular level, but our needs may not align with those old survival patterns in today's world. With access to safety, community, and various life resources, we may be misinterpreting what we need for a healthy and fulfilling life.

What We Already Know About Exercise Repeated One More Time

It is well known that exercise is an important part of maintaining wellness. It's hard to find anyone who doesn't understand this, but only about 20% of Americans meet the physical activity guidelines that scientists believe we need to maintain health.¹ The following guidelines define the weekly physical activity recommended for adults.²

The Guidelines

Option One to Meet Exercise Guidelines:

• 2.5 hours of moderate-intensity exercise each week
• AND at least two sessions per week of weight training that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)
• Moderate intensity includes a perceived increase in breathing and heart rate
• Moderate activity accrues health benefits if conducted in bursts as short as 10 minutes of duration (but not shorter)
• Daily activities cannot count unless they raise your breathing and heart rate for at least 10 minutes.
• Examples of Moderate Intensity activity: fast walking, water aerobics, doubles tennis, cycling on a flat road with small hills, pushing a lawn mower, shoveling snow

Option Two to Meet Exercise Guidelines:

• 1.25 hours of vigorous-intensity exercise each week
• AND at least two sessions per week of weight training that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)
• During vigorous activity, it's difficult to say a long sentence without pausing for breath
• Examples of Vigorous intensity activities: singles tennis, step aerobics, swimming laps, jogging, cycling on fast or hilly terrain

But I Just Don't Feel Like Exercising

Research shows that people who don't exercise feel less inclined to exercise. This may have deep evolutionary roots. Historically, humans lived during times of calorie scarcity. Our bodies evolved to store fat, particularly in the abdominal area, as a sign of safety-ample food and low stress. This stored fat sent a message: stay sedentary and safe.

Couch Potatoes and Lean Beans

The opposite case held as well. When people had little stored fat, it signaled that they were under stress and needed to seek better living conditions or more food. Stored fat meant "stay put," while lack of fat meant "get active and find more resources."

In today's world of abundance, this instinct harms us by encouraging sedentary behaviors even when we need to move.

Chronic Inflammation

Stored fat contributes to chronic inflammation, further demotivating physical activity. Overstretched fat cells send distress signals, triggering the body's natural healing response. This chronic inflammation, in turn, sends signals to "rest" rather than be active, further hindering our motivation to exercise.³

Coercion is the Answer

People who aren't regular exercisers face an uphill battle in starting and maintaining a routine. The lack of willpower isn't a personal failing; it's a biological instinct. However, overcoming this requires intentional effort and discipline. Instead of waiting for motivation to strike, it's essential to coerce oneself into exercising.

Discipline Over Motivation

Exercise isn't something to wait around for. Regular exercise happens when we force ourselves to take the first step. It requires self-discipline rather than waiting for a sudden burst of motivation. We must make it happen by actively pushing ourselves into action.