I was chatting with a new acquaintance on X the other day —

Topic: the effects of exercise on our mental and emotional health.

My X acquaintance shared a memorable finding about exercise with me of which I am very thankful for and I wish to share with you what I have learned:

Long Held Belief

Exercise has long been hailed as a cornerstone of a healthy lifestyle, promoting overall well-being and cardiovascular health. Many of us have grown up with the belief that more exercise is always better, with the idea that extreme endurance athletics, such as marathon running, can help us live longer, healthier lives…

(Now, David Goggins may not agree with this.)

According to Dr. James O’Keefe Jr., a cardiologist with decades of personal experience in exercise, medical practice, and research challenged this conventional wisdom and suggested otherwise.

History Repeats Itself

Pheidippides, a legendary figure in ancient Greek history, is best known for his incredible feat of running from a battlefield near Marathon, Greece, to the city of Athens to deliver the news of victory over the Persians.

As the story goes, as he arrived at Athens and immediately announced to the emperor, declaring: “victory is ours.” before collapsing abruptly — and died.

The prevailing belief that exercise is beneficial led to the idea that more exercise must be better - with marathons serving as the ultimate test of endurance and health.

Some time in the mid-1970s, a physician gained fame by boldly asserting that completing a marathon made one immune to heart attacks. Surprisingly, this urban myth still influences many of us today.

Evidence

A study involving over 400,000 Chinese individuals revealed that engaging in vigorous exercise led to a reduction in overall mortality. What’s even more interesting is that the reduction in mortality improved as the minutes of daily exercise increased - up to a point. A plateau was seen for individuals around the ages of 45 or 50, suggesting that additional efforts and time spent on exercise did not lead to further improvements in life expectancy.

In short, the relationship between exercise and health follows a U-shaped curve. (Extend the green dotted line in your mind.)

Dr. James O’Keefe Jr. also suggests that engaging in prolonged, strenuous workouts can lead to heart damage and scarring, eventually impacting heart health.

Moderation

Engaging in excessive exercise, such as running more than 25 miles per week, at a pace faster than 8miles per hour, or on a 7-days-a-week schedule, may negate some health benefits.

In essence, moderation appears to be the key to achieving the most favorable health outcomes with a reduction in mortality rates.

Humans are not biologically designed for long-distance running and that activities like walking and strolling might be more beneficial for overall health and longevity.

The message is clear: moderation in exercise, as in all aspects of life, is essential for achieving and maintaining robust heart health.

Moderation in exercise, dieting, and self-improvement. :)

Anyway, here’s the 18 minute long video:

MUSINGS

Embrace uncertainty and change.

It is often in the unknown that we discover new opportunities, grow as an individual, and find the unexpected beauty in life.

Life is unpredictable: one minute up, one minute down… up, down, up down…

Resilience and adaptability helps us navigate through life more gracefully.

Have a great rest of your week! See y’all next Monday! :)