How Chronic Cardio Sabotages Your Health and What To Do Instead

In today’s fast-paced world, we are bombarded with messages about fitness—high-intensity workouts, marathon training, boot camps, and the latest workout trends that promise rapid weight loss. But have we ever stopped to ask: Is this what our bodies were designed for? What if the key to long-term health and well-being was far simpler and more in line with how people moved in biblical times?

As a health coach who believes in eating biblically, I also believe our approach to movement should align with how God designed our bodies to function. Let's explore the science of movement and exercise through a practical and faith-based lens, focusing on what truly benefits our bodies without unnecessary stress or burnout.

The Importance of Daily Movement

Our bodies were created for movement. In biblical times, people didn’t spend hours sitting in front of screens or commuting in cars. They walked, worked in the fields, tended animals, and engaged in physical tasks that required consistent, low-level activity. Science confirms that our genes require frequent, everyday movement for optimal health, metabolism, and longevity.

This movement doesn’t have to mean structured workouts at a gym. Instead, we can fulfill this need by:

• Taking daily walks (preferably outdoors in God’s creation)

• Standing and stretching regularly if we work at a desk

• Engaging in light activities like gardening, housework, or playing with children

• Incorporating flexibility exercises such as yoga, Pilates, or stretching

When we move throughout the day instead of remaining sedentary, we reduce the risk of avoidable health problems such as obesity, heart disease, and metabolic disorders.

Exercise and Weight Loss: The Truth

Many people believe that exercise is the key to weight loss. While exercise is beneficial for overall health, it plays a much smaller role in weight loss than most think.

Here’s why:

1. Muscle is Metabolically Active (But Not a Magic Bullet) – It’s true that muscle burns more calories than fat, but the difference is often exaggerated. A pound of muscle burns about six calories per day, while a pound of fat burns around two. Building muscle will slightly increase your metabolic rate, but not enough to drive significant weight loss on its own.

2. Diet is the Primary Driver of Weight Loss – You cannot out-exercise a poor diet. Even if you burn 500 calories in a workout, it's easy to consume those calories back within minutes by eating processed foods or sugary drinks.

3. Exercise Increases Appetite – Intense exercise can actually lead to increased hunger, making it easier to overconsume calories. This is one reason why people who work out a lot may struggle to lose weight.

Instead of relying on exercise to burn off food, we should focus on fueling our bodies with whole, nutrient-dense, biblically approved foods like meats, fish, fruits, vegetables, nuts, and seeds.

The Problem with Chronic Cardio

For decades, we’ve been told that doing 60 minutes of moderate-to-vigorous intensity exercise most days of the week is ideal. However, this advice often leads people into what’s known as “chronic cardio.”

Chronic cardio refers to frequent, medium-to-high-intensity workouts without adequate rest. This type of training abuses the body’s stress response, leading to:

• Increased production of stress hormones like cortisol

• Greater likelihood of fat storage (especially around the midsection)

• Increased risk of injury and illness

• Accelerated aging and cognitive decline

• Burnout and exhaustion

Instead of pushing the body into a fight-or-flight state through excessive cardio, we should focus on movement that nourishes rather than depletes our energy.

The Right Way to Exercise: Finding Your Aerobic Zone

One of the best ways to exercise efficiently and healthfully is to stay within your maximum aerobic heart rate, calculated as 180 minus your age (in beats per minute). When we work out at this level, our bodies use fat for fuel instead of relying on sugar and triggering stress hormones.

Activities that help maintain an optimal heart rate include:

• Walking or hiking at a comfortable pace

• Light jogging or cycling

• Swimming at a relaxed pace

• Low-intensity resistance training

By staying within this aerobic zone, we build endurance, promote fat metabolism, and avoid the stress-related consequences of overtraining.

A Biblical Approach to Movement

The Bible doesn’t command us to go to the gym or train for marathons, but it does encourage movement as part of a balanced, healthy lifestyle.

1. Walking is a recurring theme in Scripture – Jesus and His disciples walked everywhere. Walking was not only a mode of transportation but also a time for prayer, reflection, and community.

2. Physical labor and daily activity were part of life – Farmers, shepherds, and craftsmen all engaged in natural, functional movement daily.

3. Rest is equally important – Just as God commanded a Sabbath rest, our bodies require recovery periods.

Practical Steps to Move More (Without Overdoing It)

1. Start walking daily – Aim for at least 30 minutes of walking each day. If possible, walk outside and enjoy nature.

2. Incorporate functional movement – Engage in everyday activities like carrying groceries, cleaning, gardening, or playing with kids.

3. Stretch and improve mobility – Try gentle exercises like stretching, yoga, or tai chi to keep your body limber.

4. Exercise in the aerobic zone – Avoid chronic cardio by keeping workouts at or below your maximum aerobic heart rate (180 minus your age).

5. Listen to your body – If you feel overly fatigued or sore, take rest days and prioritize recovery.

Final Thoughts

The key to a healthy lifestyle isn’t found in excessive exercise or grueling workouts—it’s about consistent movement, nourishing food, and honoring the way God designed our bodies to function. Instead of chasing fitness trends, let’s return to a simpler, more biblical approach: walking, working, resting, and caring for our bodies as temples of the Holy Spirit.

By moving intentionally and prioritizing recovery, we can achieve optimal health, avoid unnecessary stress, and experience the full vitality God intended for us.

Book a 15-minute discovery call with Casey today to determine if working with a Christian health coach is right for you.