The Body Was Designed To Move
From finding food, water, or purpose, movement was not just a choice—it was a necessity.
But now, we live in an age where it seems no longer essential. It becomes an active choice when you decide to.
We’ve traded flexibility, speed, strength, even the daily need to move, for convenience. From seat A to seat B.
It catches up in the long game. Creaking joints, our bodies accumulate waste, and we can no longer fully utilize the resources we take in (like the 20th century high-protein diets), disease, and injury from falls. [1]
But what if I told you that going back to that way of life could be the most potent ‘drug’ of our time?
And unlike nutrition, where we can ‘diet’ but still can’t fully control what ends up on our plate, movement is completely in your control.
This ‘miracle drug’ has become so unnatural in our sedentary world, that we had to give it a name: Exercise.

Few Concepts, Many Methods
Just like we saw with nutrition, what works for one person might be a total nightmare for you to stick to. Exercise is no different.
While some might swear by kegels, others might cringe at the thought. To harmonize us, let’s narrow down to 2 concepts:
✅ Cardiovascular Fitness
✅ Musculoskeletal Fitness
They will assist you create a routine that’s tailored to your age, fitness level, health, and how you enjoy moving.
Stick with these concepts, and you’ll see why exercise isn’t just a quick fix—it’s the long-term game-changer you’ve been missing.

1. Cardiovascular Fitness
“The life of every creature is in its blood,” and what keeps that blood moving around your body is your heart.
But here’s the thing—as we age, our cardiovascular system slows down. [2]
Your heart doesn’t pump as efficiently, your lungs don’t take in as much oxygen.
Everyday activities that once felt easy start feeling…well, harder.
You know that feeling when you sprint up a flight of stairs and felt like your chest was about to explode?
That’s your heart and lungs racing to keep up with the demand—pumping oxygen-rich blood to your muscles as fast as possible.
And the more trained they are, the better they get at their job.

Here’s The Good News
You can train your heart and lungs to work smarter, not harder—and in the process, extend your lifespan.
There are 3 main ways to do this:
✅ Aerobic exercise (VO₂ max training) → Increases oxygen efficiency, making endurance feel easier.
✅ Anaerobic exercise → Improves heart rate recovery and builds short-burst power.
✅ Steady-state cardio → Trains your heart to sustain effort over time.
Let’s focus on the most researched one:

Think of VO₂ max like your cardio bank account—the higher it is, the more physical effort you can afford.
When you push yourself to all-out effort for 8-15 minutes, your heart pumps at full blast, and your lungs work overtime to get oxygen into your bloodstream.
Over time, this kind of training makes your heart stronger and your lungs more efficient.
What used to feel like torture (say, an 8-minute run) starts feeling manageable. Your heart rate stays steadier, and you recover faster.
But if you never train it, the reality is: VO₂ max naturally declines with age.
If you don’t challenge your heart now, climbing stairs at 50 will feel like climbing Everest.

The Science is Clear
A massive study of 120,000 participants found that those with the lowest VO₂ max had 4x the risk of death compared to those at the top. [3]
A follow-up study with 750,000 people confirmed the same results. [4]
Simply put—if you’re not intentionally pushing your heart rate up now, you’re setting yourself up for struggle later.
And that’s just one piece of the puzzle.
Anaerobic and steady-state training matter too—and we’ll break them down, along with how to test and improve each one, in Exercise Part 2.
For now, just remember:
Your heart is the engine of your body. Train it well, and it will serve you for a good time.

2. Musculoskeletal Fitness
Ladies, before you start worrying that lifting weights will turn you into a bodybuilder overnight—relax. It’s not that easy.
Now that we’ve cleared that up, let’s talk about why muscle matters.
Not just for aesthetics, but for functionality.
It’s about being able to carry heavy stuff without struggling, stay balanced when you trip, and move without stiffness.
But that’s just the start. Your muscle mass plays a crucial role in:
✅ Regulating glucose levels
✅ Storing amino acids (vital for recovery and immune function)
✅ Maintaining blood pressure & pH balance
✅ Generating power for explosive movements
✅ Improving flexibility and balance
✅ Supporting bone health
That’s why more muscle mass is directly linked to a longer life. [5]
In fact, one study even showed that muscle is more protective than cardio for men with high blood pressure. [6] But we’re not here to pick sides.
Both cardiovascular and muscular fitness are essential. If your cardio system moves blood, your muscular system moves you.

Muscle Mass Declines With Age: Fight Back
Just like cardiovascular fitness, muscle mass, strength, and power naturally decline with age. And when they do, flexibility and balance take a hit too.
But here’s the thing—it’s not just aging that’s to blame. The real culprits? [7]
❌ Lack of training (use it or lose it)
❌ Poor nutrition (muscles need fuel)
❌ Anabolic resistance (your body gets less efficient at using protein)
The biggest offender? Lack of training.
That’s why in Part B, we’ll break down exactly how to train smarter to build and maintain muscle.
Never Too Late to Start Building Muscle
Think you’re past the age of making a difference? Think again.
Those who start resistance training later in life can regain lost muscle and strength.
Think you’re too busy? Let me tell you what my dad said the other day:
“I wonder how I spent my evenings—now, I can’t imagine skipping a workout. I wish I started earlier, but I’m glad I did this year. Everyone should try it.”
The best time to start was yesterday. The next best time? Right now.

At The End Of The Day, Your Body Was Built To Move
And when you take care of your cardiovascular fitness and muscle, you’re not just exercising. You’re setting yourself up for a longer, stronger, and healthier life.
But I get it—knowing why this matters is one thing. Figuring out how to actually train for it? That’s where most people get stuck.
That’s exactly what we’re heading next.
In Exercise Part B, we’ll break these 2 concepts down into simple, practical training methods:
✅ For cardio: Aerobic, Anaerobic, and Steady-State Training.
✅ For muscle: Hypertrophy, Power & Strength, and Flexibility & Balance.
Movement will become a natural part of your life. Not just a gym thing.
Running to catch a bus won’t leave you gasping, playing with kids will feel effortless, and lifting heavy stuff won’t be a NDE.
You’ll realize you don’t need a complicated routine—just the right approach that fits you.