Fitness Is Not a Body Size

Susan exercises four times a week, hating every minute of it, but doing it so she remains a certain weight. Joe puts off his dreams of running a 10K, participating in a triathlon or taking a hiking vacation because he feels he's too fat to do these activities. Ashley doesn't exercise at all because she's thin and feels that the only reason to exercise is to lose weight.

All of these people are confused about what it means to be fit. Susan uses fitness almost like a punishment; Joe won't work on getting fit because he feels he's too heavy and Ashley thinks thinness IS fitness. It's no wonder so many people are confused about this issue. Many Americans equate fitness with a certain body size or weight. What scientific research and people across the United States are finding, however, is that you can be both fit and fat.

What the Research Shows

If you're overweight then you're automatically at a higher risk for death, right? Not necessarily. Fitness plays a role, according to research reported in the March 1999 issue of The American Journal of Clinical Nutrition. Researchers studied 21,925 men who were between the ages of 30 and 83. All men had a maximal treadmill exercise test and a body composition assessment. In an eight-year follow-up, 428 of the men died.

Researchers found that the men who had low cardiorespiratory fitness (determined by the maximal exercise testing), but were lean had double the risk of death from all causes compared to men who were lean and fit. What surprised some people was that the unfit, lean men also had a higher chance of dying than men who were fit and obese.

Practically Speaking

One of the co-researchers of this study was Dr. Steven N. Blair, an internationally renowned epidemiologist from the Cooper Clinic in Dallas, Texas. Blair asserts he is living proof of the fact that you can be fit and fat. He's says he's run several thousand miles in his life and, in his own words, is "still short, fat and bald."

Pat Lyons, RN, MA, is another believer in the fact that you can be fit and fat. Lyons, co-author of Great Shape: The First Fitness Guide for Large Women and director of Connections Women's Health Consulting in Oakland, California, says people need to focus on exercise for the health benefits it can bring and not as a way to lose fat or weight.

"As the research shows, you can attain enormous health benefits from exercising whether your weight changes or not," Lyons said. "If you make losing weight the whole purpose of being active, you may stop if you don't lose any weight. If you only focus on being a certain weight or size, there's no guarantee you will reach your goal. Genetics has a lot to do with the size and shape of your body."

Tracy Effinger, a Los Angeles-based fitness expert, celebrity personal trainer and actress, hates when people assume that those who are heavier or bigger wouldn't necessarily be strong and fit.

"A lot of people who are heavier are in really good shape, and some really skinny people are unhealthy and don't radiate the best energy," she says.

Lyons agrees, "Fat people can be fit. Some can walk marathons. If we believe that you need to be thin to be healthy and successful, very few people in the United States can reach this goal."

Living Fit at Any Size

Of course, all of this doesn't mean that you should run out and gorge yourself on Twinkies in order to be fit and fat. It does mean that you should embrace exercise for its health benefits and how good it makes you feel, no matter your age, weight or body size and shape. Don't let any of these factors hold you back in pursuing an active lifestyle.

Try the following tips to enhance your body self-esteem (no matter what size you are) and enjoy exercise:

Think about what type of activity you really love to do. That's what you should be doing, at least part of the time. If you hate lifting weights and riding a stationery bicycle inside a gym, think about your passion. Maybe it's ballroom dancing, hiking or surfing. Go for it!

Focus on how your body helps you. Instead of chastising your fat thighs or love handles, think about how your body enables you to move throughout the day: picking up groceries, embracing your children and walking along the beach.

Stop talking about your weight and size. You are so much more than a number. If weighing yourself on the scale makes your crazy, stop doing it! Focus on staying active and eating healthfully instead.

Don't look at fashion magazines. Don't continually compare yourself to size 2 fashion models or male bodybuilders who look like they never had a love handle in their life. This will just make you miserable.

Start where you're at. So what if you've never run a marathon? This is not necessarily because you're a certain body size, but more likely due to your lack of experience and fitness level. True, you might not be running one tomorrow, but you may be able to walk or walk/run one if you gradually work up to it.