Many people cringe at the word “exercise” because it evokes the idea of having to endure pain, which makes it easy to forget about the pleasure positive results can bring. Shopping for smaller dresses and waist sizes, feeling and looking better, and having more energy and longevity for their loved ones are more likely to motivate people to begin and continue their routines. That’s why it makes sense that a majority of people begin working out to lose weight, get healthier, and try new experiences. One of the biggest challenges for people to keep in mind is the fact that if they are healthy enough and willing and able to exercise, it’s a privilege.
Many good trainers are effective because they help keep exercise fun so that health-minded clients are engaged and participating consistently and intensely enough to avoid serious health pitfalls. Some people begin to exercise after getting news that they have been living with or are at risk for a serious health condition such as hypertension, diabetes, or high cholesterol. Those people may then begin a routine or seek a trainer. However, there are many people who are living an active lifestyle, being nutrition and health-conscious, and yet still end up finding out that they need to make further changes to their lifestyle and choices in order to get to a baseline level of health. What happens when doing enough is not enough?
Imagine the shock of living a lifestyle that supports being active and fit, making overall well-intentioned and informed nutrition choices, and even hiring professional counsel such as personal trainers to help chart a path to a healthy and enjoyable life and still finding out that they are living with conditions that threaten their health.
It can be very off-putting to realize that their efforts, no matter how well-intentioned, were simply not enough. It’s one of the greatest examples of imposter syndrome, the condition of feeling anxious and not experiencing success internally, despite being high-performing in an external, objective way, something a person can experience under these unfortunate circumstances.
Hearing this type of news is thought to be reserved for sedentary and non-health-conscious people. It can be deflating and discouraging to find out that the mindset and efforts that they thought were enough to avoid receiving bad news at the doctor’s office simply were not enough and they will need to double down on their efforts in order to truly achieve a new standard of health.
The truth is that even people who exercise regularly and eat a healthy diet can develop health conditions such as diabetes, high cholesterol, and hypertension. Genetics is the largest factor affecting whether or not someone will develop diabetes, a condition characterized by high blood glucose (sugar) levels that result from the body’s inability to produce enough insulin and/or effectively utilize the insulin.
Genetics may also play a role in developing high cholesterol, a condition in which you can develop fatty deposits in your blood vessels. Eventually, these deposits grow, making it difficult for enough blood to flow through the arteries. Sometimes, those deposits can break suddenly and form a clot that causes a heart attack or stroke.
Blood pressure is the pressure that the heart creates when it pushes blood through the body’s arteries, veins, and capillaries. Genes can affect the risk of high blood pressure even for those who get enough exercise. Additionally, living with one of these conditions can increase the chances of another health condition as six out of ten people who have diabetes have high blood pressure.
Just because exercise can’t completely eliminate the chances of developing one or more of these conditions doesn’t mean that exercise and healthy nutritional choices should be abandoned. A diet that is too low in potassium and too high in sodium, an element in table salt, increases the risk of high blood pressure. Potassium can be found in beans, bananas, potatoes, yogurt, spinach, and broccoli.
A diet too high in saturated fat and trans fats can increase cholesterol. Cookies, fried foods, and stick butter are examples of foods that are high in trans fats. Eating meals from our own kitchen helps because most of the trans fats and sodium we eat come from processed and restaurant foods.
For most people, it’s still safe to exercise after speaking to their physician and doctor. In fact, regular exercise strengthens one’s heart and blood vessels which helps to lower blood pressure and maintain health. Staying active can also contribute to maintaining a healthy weight, which could further lower health risks due to obesity.
With lifestyle changes, it’s possible to turn around high cholesterol within six to eight weeks although it may take longer, usually three months or more. High blood pressure can be turned around within two to three months with exercise and diet changes. Keep in mind that the benefits only last as long as the exercise continues. Diabetes can be reversed within two to three weeks with a healthy diet and exercise.
For those living with these conditions, continue to consult with health professionals about a game plan and path to health improvement. Those who find themselves making healthy choices by exercising and being mindful of a healthy diet, be encouraged to make additional changes to push the threshold further toward the side of health.
Today could be a wake-up call and a nudge that finally helps you sever ties with debilitating health habits. Choose habits that truly serve you, that help you be your best, and that push you to be in the best health and shape of your life! ●
Sources
Centers for Disease Control and Prevention. (n.d.). “Physical activity and health: A report of the surgeon general.” Centers for Disease Control and Prevention. Retrieved June 21, 2023, from https://www.cdc.gov/nccdphp/sgr/adults.htm
“Can I develop diabetes even if I exercise and eat a healthy diet?” Sharecare. https://www.sharecare.com/health/diabetes/can-i-develop-diabetes-even-i-exercise-eat-healthy#:~:text=The%20answer%2C%20unfortunately%2C%20is%20yes
CDC. (2019, February 6). “Knowing Your Risk: High Cholesterol.” Centers for Disease Control and Prevention. https://www.cdc.gov/cholesterol/risk_factors.htm
CDC. (2020). “High Blood Pressure (Hypertension) Risk Factors.” Centers for Disease Control and Prevention. https://www.cdc.gov/bloodpressure/risk_factors.htm
