A lot of internet blogging/content around exercise is often cringe and states the obvious.
I’m going to try and ensure this article is neither of these things.
Apologies in advance if it fails.
Exercise is clearly not in Fill The Gaps’s core wheelhouse.
We tend to focus on philosophy and finance over fitness.
But being an introspector, I couldn’t help but write something on exercise because I strongly believe it’s critical to living a fulfilling and flourishing life.
The days I exercise compared to the days I don’t can be like chalk and cheese.
When I don’t I can be moody. I can be erratic. I can be annoying.
When I do exercise, (I’m probably still quite annoying), but I’m more likely to also be calm, controlled, and relaxed.
Our minds can be brilliant pieces of software, but they are running on incredibly basic hardware (our bodies) which, if not carefully looked after, can cause our minds to become insular, erratic and irrational.
I truly believe that daily exercise keeps the gloom at bay.
And before you sigh, here’s 7 reasons why daily movement isn’t just another item on the ‘should-do’ list (that gets ignored), but rather a game-changer for the ‘want-to-feel-great’ everyday list.
1. It’s a Big Mood-Lifter
Have you ever noticed that after a brisk walk, jog, or even a kitchen dance-off, you feel a bit… lighter?
Naval Ravikant, a thinker and entrepreneur I respect deeply, says his daily morning workout is the single most important habit he has cultivated and there’s a reason.
A study from Harvard University showed that just 15 minutes of running or an hour of walking daily can cut the risk of major depression by 26%.
I can believe that, too. Just based off my own experience with exercise as a mood-lifter.
It’s like having a pocket-sized sunray you can unleash anytime to improve your disposition and make you more likely to be kind, patient and generous.
A true miracle drug.
2. Longevity
Sure, feeling fit and being in a good mood each day is great.
But you know what’s even cooler? Dancing at your grandkid’s wedding.
The undeniable health benefits of exercise could and should be enough to make you want to exercise daily.
People who exercise will live longer and healthier lives than those that don’t. Fact.
Regular exercise slashes the risk of chronic diseases, ensuring that you’re not just living longer but better.
(See basically any research on exercise ever).
3. The Cardio & Weights Duet
A solo form of exercise you commit to can be soulful, but a duet? Divine.
Dr. Andrew Huberman, a neuroscientist and tenured professor of Neurobiology at Stanford, often emphasizes the benefits of mixing aerobic and resistance training.
Think of cardio as the rhythm and weights as the melody.
Together, they make beautiful music, giving you the best of both worlds.
A weekly routine of these two may look like:
Mon: Weights
Tue: Cardio
Wed: Rest
Thur: Cardio
Fri: Weights
Sat: Rest
Sun: Weights/Cardio (depending on which you want to emphasise)
The key is: don’t overcomplicate, just start.
10 minutes of either weights or cardio on any of these days will change your life if you don’t already do 10 mins a day.
4. Together is Better
The best exercise, in my opinion, is group exercise.
For me, it takes form in team sports. The best workouts are my football sessions with my team-mates; I can honestly say I work 2x as hard and feel half the burden.
(These are Tuesdays, Wednesdays, Sundays for me).
Working out with other people just takes a lot of the mental burden away from exercise.
It feels effortless.
It’s not just about the physical burn but also about the emotional connection.
It’s the human equivalent of wolves hunting in packs.
More fun, more motivation, more stories and memories for later.
Try and workout in a group at least once a week.
Join a running club, or netball team. Or go to the gym with a mate.
Doing things solo weighs you down. If you pardon the pun.
5. Not Just Muscles, But Mental Flexing
Exercise isn’t just about fitness and connection.
It’s about sharpening your mind too.
The rush after a good sweat session helps clear the cobwebs, and makes room for clarity, patience, and lightbulb moments.
Even old wiry scholars like Schopenhauer insisted that one should ‘exercise the full body daily’ in order to be happy and fulfilled.
It’s no surprise that the greatest minds insist on exercise; one cannot think clearly without this daily exertion.
Dr. Rhonda Patrick and renowned psychologist Kelly McGonigal have been trumpeting the profound relationship between physical movement and mental health for years.
McGonigal talks about the “Joy of Movement” and how exercise is the closest thing to a wonder drug.
I strongly recommend their work.
7. An Unexpected Peacemaker
You wouldn’t think it, but exercise is a great remedy for dealing with difficult situations, performing better in exams and at work and for ensuring your mind works clearly and strategically.
When I haven’t exercised for a day, the chance of me being grouchy or moody and causing an argument are twice as high.
I just feel a bit low and moody.
But when we exercise and we lift our mood, our responses are likely to be less fiery and more measured.
In essence, exercise can be a surprising peacemaker in our lives.
So, next time you feel yourself getting agitated or frustrated, don’t just look externally for something to blame for your bad mood.
Instead, ask yourself; have I eaten enough today? have I exercised?
Making exercise a daily routine
So, this is all well and good.
But to be honest, this is nothing new. I think everyone knows exercise is good for you.
But how can you make it a daily routine?
Here are some tips:
1. Make it easy: join a gym that you can walk to, sign up to a class where if you don’t turn up you lose money, join a group where you don’t want to let people down, do simple + quick workouts (always under 45 minutes).
2. Make it satisfying: reward yourself after the workouts, do something you enjoy, focus on how good you feel. What gets rewarded gets repeated.
3. Make it attractive: remind yourself the benefits of working out, read literature on the science / health benefits, write down your goals and stick post-it notes around your room to encourage you to go.
There’s loads you can do to make it easy, satisfying and attractive. These are just some ideas.
But the key is to be consistent. 3x workouts a week for the rest of your life is better than 6x workouts for the next year then never going again.
Be consistent. Go easy on yourself. Don’t worry about it too much.
Too much pressure and over thinking will lead to inaction.
A Parting Note…
Exercise really isn’t about how you look (although that can be a great bonus and good for self-esteem), but more about how you feel, react, and interact.
In the wise words of Dr. Rhonda Patrick, “The best investment you can make is in your health.”
I couldn’t agree more. We all take our health for granted.
And one day, when you’re health is compromised, you’ll regret it.
So, whether it’s a boogie in your bedroom or a marathon, make your move.
It’s not just a workout; it’s work on the soul.
A key component to a thriving life.
Artwork: L.S. Lowry – The Football Match
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