I read articles all the time about the safest forms of exercise, the most damaging forms of exercise, the best exercises for building muscle or losing weight, and so on. Most of these articles miss the point.
Every form of exercise carries a certain level of risk. The key is to choose forms of exercise that minimize risk and perform them correctly.
I can say with certainty that the majority of exercise-related injuries I’ve seen in more than 30 years of clinical practice have been caused by high-repetition activities like running and CrossFit-type workouts.
Again, these are not inherently bad or risky forms of exercise. It’s just that the majority of the population are not built and wired for these activities.
You have to look at exercise through the lens of bio-individuality, which means that every person is unique – physiologically, genetically, and psychologically. Many people are built and wired for CrossFit, but that shouldn’t be the standard for the general population.
Running, for example, can put you in a catabolic state. You actually break down muscle, unlike strength training, which puts you in an anabolic state and focuses on building muscle.
Steady-state cardio is a generally low-risk form of exercise. It involves low-to-moderate intensity movements that allow you to generate enough oxygen and energy to exercise at that pace. If you can talk while performing that activity, you’re probably doing steady-state cardio.
The most common form of steady-state cardio? Walking.
There’s a reason why getting your steps in, and tracking your steps with a free mobile app, are so popular. The movement is generally safe because, physiologically, the human body is designed to walk.
Walking can help with fat loss and endurance, and it doesn’t place high stress on the muscles, connective tissue, joints, and nervous system. Recovery time is short, which allows many people to walk every day. Biking, hiking, rowing, and certain styles of dancing are other types of steady-state cardio.
Many people are surprised to learn that weightlifting and other forms of resistance training are very safe when performed properly. Injuries from weightlifting are typically caused by poor form, wrong choice of exercises, and bad advice from unqualified “trainers.”
Pilates and barre focus on tone, flexibility, coordination, and mental clarity through low-impact movements. These are great ways to safely engage and strengthen muscles that you don’t use during routine, everyday activities.
While the majority of injuries I’ve seen and treated in clinical practice have been linked to high-repetition exercise, I don’t remember ever seeing someone who has been injured in a barre or pilates class.
When you get older, don’t you want to have the strength and endurance to participate in activities you enjoy? Don’t you want to be able to play with your grandchildren and live independently?
Doing anything “because everyone else is doing it” is rarely a good idea. When it comes to exercise, it can be dangerous.
Think about the short-term and long-term impact of the types of exercises you choose. Stop worrying about what you see in the mirror and on the bathroom scale. Focus on movements that help you feel better, function better, and live longer!