Do You Know What Your Exercise "Diet" Lacks?

Imagine eating only chicken and rice for every meal. Your body would eventually rebel, lacking essential vitamins, minerals, and nutrients found in fruits, vegetables, and other protein sources. You probably already know this about food but have you ever considered that your exercise routine might be suffering from the same monotonous “diet”?Hey there. It’s me, Kore. And you’re listening to Exercising Self-Control: From Fitness To Flourishing.The Movement-Nutrition ParallelJust as your dinner plate needs a colourful array of foods for complete nutrition, your fitness routine needs a diverse movement palette for complete health.Think of it this way:* Cardiovascular exercise is like your vegetables, essential for heart and lung health.* Strength training acts like protein, building and maintaining your muscle foundation.* Mobility work resembles healthy fats, keeping your joints supple and functional.* Power and explosive movements? Those are your quick-burning carbohydrates, providing energy and athletic spark.Beyond the Basic FourThere’s a lot of focus placed on fundamental movement patterns: push, pull, squat, hinge. These form an excellent foundation, especially if you’re just starting out. However, the human body is capable of amazing things. As witnessed across every sport and physical activity imaginable. Your movement menu shouldn’t stop at the basics any more than your food choices should stop at the four food groups.Fitness, by definition, means you are fit for something specific. The question becomes “What do you want to be fit for?” Carrying groceries upstairs? Playing with your kids? Hiking mountain trails? Maintaining your independence as you age?Photo by Toomas Tartes on UnsplashAssessing Your Exercise DietTake a moment to evaluate your current routine using these questions:* Does my workout challenge my heart and lungs differently throughout the week?* Am I building strength, endurance, power, and mobility in a balanced way?* Would my current fitness prepare me for unexpected physical demands?* Am I training movements I actually use, or want to use, in daily life?If you’re like most people you might discover some nutritional gaps in your exercise diet, so to speak. Maybe you’re strength training regularly but neglecting cardiovascular health. Perhaps you run frequently but rarely challenge your power or mobility. These imbalances are as problematic as eating only protein while skipping vegetables.The Health Span RevolutionHere’s where this variety becomes truly important: we’ve moved beyond just talking about lifespan. Now health span is the goal (i.e. how long you can live with vitality, independence, and cognitive sharpness). Research shows that varied movement patterns directly support brain health, preventing cognitive decline and memory loss. Different types of exercise challenge your balance, coordination, and reaction time; skills that determine whether you can navigate stairs safely at 80 or recover from an unexpected stumble.Consider three specific examples:* lifting weights maintains bone density that prevents fractures* balance training reduces fall risk by an average of 30%* cardiovascular exercise increases blood flow to the brain, supporting memory and decision-makingEach movement type contributes unique benefits that can’t be replaced by the others. Just like how vitamin C from oranges can’t replace the iron from spinach.Your Complete Movement MenuCreating exercise variety doesn’t mean overwhelming complexity. Start by ensuring your weekly routine includes:* Something that makes you breathe hard (cardiovascular)* Something that challenges your muscles against resistance (strength)* Something that improves your range of motion (mobility)* Something that demands quick, powerful movements (explosiveness)* Something that tests your balance and coordination (stability)The beauty of this approach lies in its flexibility. Dancing covers cardiovascular fitness and coordination. Rock climbing builds strength while challenging problem-solving skills. Yoga enhances mobility while calming the mind. Sports naturally combine multiple elements while keeping exercise engaging.The Long GameJust as a varied diet supports lifelong health, diverse movement patterns prepare you for whatever life demands. Whether that’s keeping up with grandchildren, maintaining independence, or simply moving through your day pain-free, your body needs a complete fitness foundation.You’re not just exercising for today’s goals. You are investing in decades of future vitality. Make your movement menu as rich and varied as your dinner plate.That’s it for today. Catch you next time. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit stoicstrength.substack.com