I hit the gym 4–5 times a week, ruck, and do hard things—just because.
It used to be all about the physical benefits. But after losing my 7-year-old daughter, it’s become something much deeper. Pushing my body has helped me process grief in a way almost nothing else has—aside from therapy.
Without it, I honestly don’t know where I’d be today.
As someone who chose to endure miserable workouts for years (looking at you "150 wall-balls for time"), the section where Kashey said your terrible workout might actually result in a net negative hit so hard. There's definitely a lot of value in finding your limits every now and then, but there's a fine line between consistently challenging yourself and drudgery.
I thought being miserable meant it was working; that was my litmus test for what constituted a "good workout."
That section was a really solid ego check. I used to think I was more of an athlete for enduring more misery than others - turns out I was just dumb, which is not surprising in the slightest. Lol.
Great post! It's because of articles like these that I love Two/Percent and am a subscriber. I appreciate that you're not protecting a brand or supporting a particular exercise/diet narrative at all costs, but providing your readers with the best information that's out there and giving your honest assessment (even if it means adjusting something you may have suggested in the past). Keep up the great work!
I agree -,don’t make exercise the be all to end all - just know it does provide benefits and strong is better than week and being able to run , walk or ruck 10 miles will keep you feeling good - strive to be “super medium” as Michael says then go do Epic stuff.
Your post today reminded me that exercise, like everything else, should be done in moderation. Not too little; not too much, but enough. And what is enough is unique to each individual. You correctly point out that most, if not all, studies have so many uncontrolled variables, that any blanket statements concluded from any study should be taken with a grain of salt. It is mostly the mainstream media that tends to oversimplify complicated results. As you probably already know, scientific papers usually conclude with "MAY indicate or COULD result in, etc. I have yet to read one that states unequivocal conclusions. In any event, I will try to live my life in a way that keeps me and my loved ones happy and healthy without stressing over the details too much. Life is a journey, not a competition.
Good point about the moderation. I got into rucking, cycling etc and did it too much, ruined my glute tendons and now can’t even walk my dog or do any cardio, so I’m worse off than before trying to get fit!
How many ways do we need to be reminded that "moderation in most things is good" ?! Probably continuously, for the rest of our lives. This study is a great finding.
I've definitely fallen prey to going all-in on some workouts in the past. "Strength is all you need! Cardio helps you lose weight faster!" And it turns out I like my Peloton Tread classes, AND I like doing strength workouts, but only this much and this kind, AND I like rucking in my local park, AND sometimes I just don't feel like I can do one or the other on some days. And it's all fine. I need to remind myself that it's all good, do what I enjoy.
I am an orthopaedic surgeon and a big proponent of exercise. However, I think it’s great to always question or beliefs.
That being said, I’m not sure how you can conclude that exercise wouldn’t protect against accidents. The better shape you’re in, the more your physiology can withstand the stress of trauma. Also, if you include elderly falls in this evaluation, I could see how fitness would have a similar protective benefit for falls as it would other diseases.
However, I completely agree that exercise should not be a one size fits all approach and would benefits would possibly change over a persons lifespan. People with busy lives, lower socioeconomic status, young families, food and shelter insecurities, and have very little room for adding additional stressors in their lives would be less likely to benefit from the same exercise prescription as someone that has more control over their lives would. Allostatic load, accumulative stress, and ability to recover from said exercise would all need to be considered when recommending an exercise program. Especially, if the person doesn’t enjoy or value exercise.
The researcher noted that in some cases you could argue maybe fitness protects against accidental deaths (see the footnotes). I think with this data set (based on their ages), you'd see some accident protection from fitness, but it shouldn't be that strong.
Thanks for the great comment. I agree that exercise might be more beneficial for some people in some conditions than others.
My mind immediately went to the protective benefits of exercise in case of an accident. i am glad they did note that. Also the personality type is the other factor, i believe there is a general correlation between being conscientious and health.
Others have said it and I agree - I love this community for always wanting to get at the truth rather than dogma. I’m over the rigid exercise and nutrition routines. What do I enjoy and what’s sustainable that will help me get and stay healthy and strong? That’s it. We make things way more complicated than they need to be.
"Confounders hurt research, but they can help us." I really appreciate this sentiment. I've never enjoyed exercising just for the sake of staying in shape and, as I've gotten busier raising a family, I always tell myself it either has to be fun in and of itself (hiking, surfing, etc.) or have a social component (playing sports with other people). After all, there's always something else rational and justifiable I could be doing with my time.
On a tangent, if you haven't read into the story of the people in Roseta, PA and the studies on that community, definitely give it a look. It gives a great example of what social cohesion can do for disease prevention/longevity, even in spite of other factors considered unhealthy.
This reminds me of the back and forth about drinking alcohol. Alcohol by itself is not beneficial to our health, but if it is a catalyst to socialize, spend more time conversing with family at a dinner table, meet new people at a bar, etc., then as long as you aren’t overindulging it could be a net positive (due to those cofounders). As Michael has well explained here exercise is important, but so is spending time in nature, having close friends, getting good quality sleep, eating nutritious food (single ingredient foods as we know).
Very interesting article and research. I’m definitely biased toward the benefits of exercise, but here are my initial thoughts.
Physical fitness supports mental fitness/health so some of the confounds have potential to be by-products of the pursuit and benefits of it over time.
Doing hard things on purpose have benefits beyond physical health. If you’re someone who occasionally, or even regularly, does workouts you’re not particularly fond of, you’re probably someone who is pretty good at doing other hard things of benefit. I’ve gotten much better at doing things I initially don’t want to do because of how great they make me feel after I do them. I’m all for enjoyable exercise, but those dislikes have other benefits beyond physical health that are difficult to measure.
Spiritual health is just an interesting topic to consider and I’m willing to bet contributes to mortality as much as anything health. Can exercise benefit spiritual health? Yes for many but maybe not needed for all. Other ways to get after it like you explored recently on embrace discomfort, particularly in meditation and eating space.
This is smart. Well said. The magic phrase is “doing hard things on purpose.” Does it mean a regimented exercise programs? Gardening? Walking up stairs instead of taking an escalator? Different things are hard to different people. To your point, mental health, spiritual health, physical health to me often require being uncomfortable. Ultimately I think that’s why we’ve embraced this little cult of ours 😁
I thought it was a great article and I agreed with your three reasons to excercise. One thought I have is that it referred to lifespan. Many people live into their 80’s but how many can function at that age, referring to health span. I’d be happier being active into my 70’s and dying suddenly than living into my 80’s or even 90’s being unable to enjoy life. Now I’m pondering the same things you are.
Love this! This is why I follow 2%. I'm trying to get into that middle of the road, Super Medium mindset rather than trying to kill myself training for ultramarathons or going for a 500lb deadlift, which I was doing partially because of the messaging about exercise. I kept saying I wanted to stay healthy so I could play with my kids, but I never could play with them because I was so tired from these intense workouts.
Now I still do lift heavy because I like it, but trying to do it at a healthier weight, and I just actually play with my kids now to count toward any moderate exercise: biking, hiking, jumping on the trampoline, skateboarding, etc. "Fitness" is a lot more fun now, and I think I'm getting a lot more benefits from that approach too.
"I kept saying I wanted to stay healthy so I could play with my kids, but I never could play with them because I was so tired from these intense workouts." I think this is more common than we might think. It's great to hear you found a more fun and sustainable approach!
Preach. I indoor climb and boulder 3 times a week because I love it. It’s the only consistent workout for me now because I enjoy it. And I ride my fat tire bike.
This makes a lot of sense to me especially considering the endless contradictions about how much of what to do each week. I'm 58 years old. I want to be strong and healthy to enjoy life for a long time. I lift to keep my bones and muscles strong so I can remain independent. I walk, hike, ruck or run outside every day. How far, how long and how fast depends on the day, the weather, and my mood. I BTS (often with some modifications) because it makes me feel like a badass. I gave up on following every new recommendation for zones, lactate thresholds, etc. long ago.
I hit the gym 4–5 times a week, ruck, and do hard things—just because.
It used to be all about the physical benefits. But after losing my 7-year-old daughter, it’s become something much deeper. Pushing my body has helped me process grief in a way almost nothing else has—aside from therapy.
Without it, I honestly don’t know where I’d be today.
As someone who chose to endure miserable workouts for years (looking at you "150 wall-balls for time"), the section where Kashey said your terrible workout might actually result in a net negative hit so hard. There's definitely a lot of value in finding your limits every now and then, but there's a fine line between consistently challenging yourself and drudgery.
I thought being miserable meant it was working; that was my litmus test for what constituted a "good workout."
That section was a really solid ego check. I used to think I was more of an athlete for enduring more misery than others - turns out I was just dumb, which is not surprising in the slightest. Lol.
Hahahaha pretty much any insane number of anything (but looking at you burpees) “for time” has been long removed from my exercise programs!
Great post! It's because of articles like these that I love Two/Percent and am a subscriber. I appreciate that you're not protecting a brand or supporting a particular exercise/diet narrative at all costs, but providing your readers with the best information that's out there and giving your honest assessment (even if it means adjusting something you may have suggested in the past). Keep up the great work!
Thank you for the comment. I really appreciate it.
I agree -,don’t make exercise the be all to end all - just know it does provide benefits and strong is better than week and being able to run , walk or ruck 10 miles will keep you feeling good - strive to be “super medium” as Michael says then go do Epic stuff.
"then go do epic stuff" !!! Awesome.
Your post today reminded me that exercise, like everything else, should be done in moderation. Not too little; not too much, but enough. And what is enough is unique to each individual. You correctly point out that most, if not all, studies have so many uncontrolled variables, that any blanket statements concluded from any study should be taken with a grain of salt. It is mostly the mainstream media that tends to oversimplify complicated results. As you probably already know, scientific papers usually conclude with "MAY indicate or COULD result in, etc. I have yet to read one that states unequivocal conclusions. In any event, I will try to live my life in a way that keeps me and my loved ones happy and healthy without stressing over the details too much. Life is a journey, not a competition.
Good point about the moderation. I got into rucking, cycling etc and did it too much, ruined my glute tendons and now can’t even walk my dog or do any cardio, so I’m worse off than before trying to get fit!
How many ways do we need to be reminded that "moderation in most things is good" ?! Probably continuously, for the rest of our lives. This study is a great finding.
I've definitely fallen prey to going all-in on some workouts in the past. "Strength is all you need! Cardio helps you lose weight faster!" And it turns out I like my Peloton Tread classes, AND I like doing strength workouts, but only this much and this kind, AND I like rucking in my local park, AND sometimes I just don't feel like I can do one or the other on some days. And it's all fine. I need to remind myself that it's all good, do what I enjoy.
I am an orthopaedic surgeon and a big proponent of exercise. However, I think it’s great to always question or beliefs.
That being said, I’m not sure how you can conclude that exercise wouldn’t protect against accidents. The better shape you’re in, the more your physiology can withstand the stress of trauma. Also, if you include elderly falls in this evaluation, I could see how fitness would have a similar protective benefit for falls as it would other diseases.
However, I completely agree that exercise should not be a one size fits all approach and would benefits would possibly change over a persons lifespan. People with busy lives, lower socioeconomic status, young families, food and shelter insecurities, and have very little room for adding additional stressors in their lives would be less likely to benefit from the same exercise prescription as someone that has more control over their lives would. Allostatic load, accumulative stress, and ability to recover from said exercise would all need to be considered when recommending an exercise program. Especially, if the person doesn’t enjoy or value exercise.
Definitely an interesting topic.
The researcher noted that in some cases you could argue maybe fitness protects against accidental deaths (see the footnotes). I think with this data set (based on their ages), you'd see some accident protection from fitness, but it shouldn't be that strong.
Thanks for the great comment. I agree that exercise might be more beneficial for some people in some conditions than others.
My mind immediately went to the protective benefits of exercise in case of an accident. i am glad they did note that. Also the personality type is the other factor, i believe there is a general correlation between being conscientious and health.
Others have said it and I agree - I love this community for always wanting to get at the truth rather than dogma. I’m over the rigid exercise and nutrition routines. What do I enjoy and what’s sustainable that will help me get and stay healthy and strong? That’s it. We make things way more complicated than they need to be.
Thanks for being a part of Two Percent! I'm also guilty of overcomplicating things :)
"Confounders hurt research, but they can help us." I really appreciate this sentiment. I've never enjoyed exercising just for the sake of staying in shape and, as I've gotten busier raising a family, I always tell myself it either has to be fun in and of itself (hiking, surfing, etc.) or have a social component (playing sports with other people). After all, there's always something else rational and justifiable I could be doing with my time.
On a tangent, if you haven't read into the story of the people in Roseta, PA and the studies on that community, definitely give it a look. It gives a great example of what social cohesion can do for disease prevention/longevity, even in spite of other factors considered unhealthy.
Thanks for the great comment. I'll check out the Roseta stuff. Thanks for putting it on my radar.
This reminds me of the back and forth about drinking alcohol. Alcohol by itself is not beneficial to our health, but if it is a catalyst to socialize, spend more time conversing with family at a dinner table, meet new people at a bar, etc., then as long as you aren’t overindulging it could be a net positive (due to those cofounders). As Michael has well explained here exercise is important, but so is spending time in nature, having close friends, getting good quality sleep, eating nutritious food (single ingredient foods as we know).
I totally agree about your point about alcohol (and I don't even drink!).
Very interesting article and research. I’m definitely biased toward the benefits of exercise, but here are my initial thoughts.
Physical fitness supports mental fitness/health so some of the confounds have potential to be by-products of the pursuit and benefits of it over time.
Doing hard things on purpose have benefits beyond physical health. If you’re someone who occasionally, or even regularly, does workouts you’re not particularly fond of, you’re probably someone who is pretty good at doing other hard things of benefit. I’ve gotten much better at doing things I initially don’t want to do because of how great they make me feel after I do them. I’m all for enjoyable exercise, but those dislikes have other benefits beyond physical health that are difficult to measure.
Spiritual health is just an interesting topic to consider and I’m willing to bet contributes to mortality as much as anything health. Can exercise benefit spiritual health? Yes for many but maybe not needed for all. Other ways to get after it like you explored recently on embrace discomfort, particularly in meditation and eating space.
Great stuff as always
This is smart. Well said. The magic phrase is “doing hard things on purpose.” Does it mean a regimented exercise programs? Gardening? Walking up stairs instead of taking an escalator? Different things are hard to different people. To your point, mental health, spiritual health, physical health to me often require being uncomfortable. Ultimately I think that’s why we’ve embraced this little cult of ours 😁
Well put as well brother!
Great comments and I love this back and forth.
I thought it was a great article and I agreed with your three reasons to excercise. One thought I have is that it referred to lifespan. Many people live into their 80’s but how many can function at that age, referring to health span. I’d be happier being active into my 70’s and dying suddenly than living into my 80’s or even 90’s being unable to enjoy life. Now I’m pondering the same things you are.
Love this! This is why I follow 2%. I'm trying to get into that middle of the road, Super Medium mindset rather than trying to kill myself training for ultramarathons or going for a 500lb deadlift, which I was doing partially because of the messaging about exercise. I kept saying I wanted to stay healthy so I could play with my kids, but I never could play with them because I was so tired from these intense workouts.
Now I still do lift heavy because I like it, but trying to do it at a healthier weight, and I just actually play with my kids now to count toward any moderate exercise: biking, hiking, jumping on the trampoline, skateboarding, etc. "Fitness" is a lot more fun now, and I think I'm getting a lot more benefits from that approach too.
"I kept saying I wanted to stay healthy so I could play with my kids, but I never could play with them because I was so tired from these intense workouts." I think this is more common than we might think. It's great to hear you found a more fun and sustainable approach!
Preach. I indoor climb and boulder 3 times a week because I love it. It’s the only consistent workout for me now because I enjoy it. And I ride my fat tire bike.
Awesome. Keep it up!
This makes a lot of sense to me especially considering the endless contradictions about how much of what to do each week. I'm 58 years old. I want to be strong and healthy to enjoy life for a long time. I lift to keep my bones and muscles strong so I can remain independent. I walk, hike, ruck or run outside every day. How far, how long and how fast depends on the day, the weather, and my mood. I BTS (often with some modifications) because it makes me feel like a badass. I gave up on following every new recommendation for zones, lactate thresholds, etc. long ago.
another great episode! Question - does this still appear in podcast format on spotify? I haven't seen it drop there in almost a month.
It's frustrating me too Mike ... it was easy to download and listen on flights etc - something that doesn't seem possible with the Substack app.
Would be good to get clarity on this.
Yeah this podcast is one of my "can't miss" and an easy to navigate while driving so I definitely miss having the spotify version.
I assumed I was missing something and just didn’t have time to figure it out!