Your Fitness: A True Indicator of Health Over Your Physique

When working with new clients, I always try to fully understand the “why” for various goals they have.

The “why” for those looking to lose weight varies, and is usually a combination of reasons – health, more energy, feel better, look better, more confidence, etc.

When people indicate certain physique related goals, I always like to highlight that the ideal physique that the media might suggest (eg. 6 pack abs) isn’t always healthy – mentally and physically. You can be healthy at many different physiques and weights, and what is usually more important is your level of fitness. Further, if health is your primary goal then you should be focusing more on objective markers of your health:

Easy things to track:

• Blood pressure (Ideally 120/80, or lower)
• Resting heart rate (60-100 is normal, but lower usually better)
• How quick your heart rate drops following intense exercise (quicker = better)
• Overall strength (can you leg press your body weight?)
• Overall flexibility (from standing, can you touch your toes?)

Track with your Doctor:

• Blood lipid panel markers (HDL – “good cholesterol”, LDL – “lousy cholesterol”, TG, Total Cholesterol)
• Blood sugar management
  • Random blood glucose (will depend on when you last ate, but usually <7 mmol/L if you haven't ate anything in 2 hours)
  • Fasting blood glucose levels (~4-6 mmol/L)
  • Hemoglobin A1C (<6.0%)
• Liver health (e.g. ALT, AST, ALP)
• Kidney (e.g. BUN, eGFR, Serum creatinine)
• Bone density (DEXA scan)

The above are a just few things that are better objective indicators of health than one’s physique.

I don’t like to give one’s weight too much weight – in terms of puns and its association with one’s health. However, here are some things to consider:

Mental Health

Mental health affects your physical health too. It’s important to do things that improve that, like having a proper work/life balance and boundaries, spending time with friends and family, exercising regularly, and taking care of yourself (self-esteem). It’s equally important to have supports for things that negatively affect it, like someone to talk to when things get tough – like a mentor or a therapist.

Muscle

It’s important to build/maintain muscle, and strength. Science continues to show that having lean muscle is a good thing, and is a strong predictor of one’s health (eg. study from a cohort of males).

Lower Fat

Having a lower amount of fat is almost usually a good thing; not too low, of course. Fat doesn’t serve a lot of purpose aside from being a stored form of energy, and a protective cushioning for your internal organs. Having too large of fat stores can have negative health effects, like playing a role in inflammation and reducing insulin sensitivity; this can be variable person-to-person, and studies like this one show that what is more important is your level of fitness at a given body weight.

Be Active

It’s important to be active regularly; there’s so much research that shows the myriad of health benefits. As you age, an emphasis should be placed on regular strength training (1-2x per week).

Eat Healthy

Easier said than done sometimes, however you don’t need to overcomplicate things here. Your diet should have regular consumption of fruits and vegetables, protein (chicken, fish, dairy, tofu, etc.), fibre (from fruits and vegetables, wholegrains, or beans, nuts, seeds, and legumes), and healthy fats (from things like fish, or olive oil, nut butters). This should be balanced with enjoying other foods that might not be as nutrient dense (cookies, etc.).

Health, that encapsulates mental and physical, is a complex, multi-factorial, and dynamic thing. It won’t always be optimal, it will ebb and flow. You have to make it a priority and like most things that matter in life: it will take time, and you’ll have to work at it.

Also, as a reminder: focusing on trying to achieve a certain physique doesn’t guarantee health.

Till next time,

-Mike

Thanks for reading. Here’s a few additional ways that we may be able to help you:

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