Is It Possible to Balance Fitness and Fatness? These Are the Real Results of Science and Life

A recent study that examined the so-called "fit yet fat" conundrum was published in the European Journal of Preventive Cardiology. The outcomes? They are, in fact, layered. Complicated. And perhaps not exactly what you might anticipate.

However, let us clarify our definitions before delving into the facts.

 What Do We Actually Mean by “Fitness” and “Fatness”?

Your cardiorespiratory fitness (CRF) is what is meant by fitness in this context. That is the precise name for how well your muscles, heart, and lungs cooperate to deliver oxygen to the right places, particularly when you are exercising. VO₂ max, a laboratory test that indicates how much oxygen your body can consume at peak exercise, is frequently used to calculate CRF.

Let us face it, though: most research lack the resources and time to put every participant on a treadmill while wearing a breathing mask. Instead, self-reported physical activity—the frequency and intensity of a person's physical movements—is typically used by researchers. Although it is not flawless, it provides us with a good sense of who is and is not active.

However, BMI (Body Mass Index), a straightforward height-to-weight ratio that has been used for decades, is frequently used to define fatness. However, if you have ever attempted to use your BMI alone to assess your health, you are aware that it is a crude instrument. It is unable to distinguish between fat and muscle. It does not reveal the location of fat storage (hips vs. belly concerns). Furthermore, it makes no mention of metabolic health. Nevertheless, it is inexpensive, quick, and frequently utilized in research.

 What Was the Real Purpose of This New Study?

The researchers sought to determine the effects of various weight status and activity level combinations on the three main risk factors for cardiovascular disease (CVD):

elevated blood pressure

elevated cholesterol

Diabetes type 2

This study was large and cross-sectional, including more than 527,000 individuals. With no subsequent follow-up, the researchers examined participants only once and classified them into groups according to their BMI (normal, overweight, or obese) and level of physical activity (inactive, inadequately active, or routinely active).

 What Did They Discover?

First, the good news: compared to being completely sedentary, any level of physical activity, even if it fell short of the suggested levels, was linked to a decreased risk of all three illnesses. Specifically, there was a definite dose-response link between activity levels and protection against diabetes and hypertension: the more you moved, the better your chances.

Here's the catch, though.

Being overweight raised a person's risk of cardiovascular disease regardless of how active they were. To put it another way, being physically fit did not negate the effects of being overweight.

Compared to someone with a normal BMI who hardly moves, an obese person who exercises frequently is nevertheless more likely to have high blood pressure, high cholesterol, or diabetes.

 So… How Does That Really Affect Us?

After reading this, it would be simple—and tempting—to conclude that weight is the only factor that counts. That is not the whole tale, though. Not even close.

Fitness is still important. Immensely.

Blood sugar regulation is improved, systemic inflammation is decreased, immunological function is strengthened, mood is elevated, sleep quality is improved, and some of the cellular damage brought on by chronic illness may even be partially reversed by physical activity. Additionally, these advantages manifest even if the scale's reading remains constant.

On the other hand, obesity is a chronic, complicated illness that cannot be solved by self-control or self-discipline. Hormones, the environment, stress, heredity, drugs, trauma, food insecurity, and dozens of other factors all have a role. Things are not entirely under an individual's control.

But do you know what you can generally control? Movement.

even when it is mild. even with its flaws. even if it begins with a five-minute stroll around the neighborhood.

The Truth: Exercise Is not a Cure, But It Is Effective

This study reinforces the importance of movement rather than diminishing it. It serves as a reminder that exercise is more than just a means of losing weight. That way of thinking is constrictive and, to be honest, somewhat devoid of delight.

We relocate in order to feel better. to improve the quality of sleep. to improve the clarity of thought. to establish a connection with our body.

Because it serves as a reminder that we are alive, we move.

Therefore, exercise is still one of the most effective instruments we have for our health, pleasure, and hope, even though it may not totally eliminate the cardiovascular dangers associated with being overweight.

 The Takeaway

Is it possible to combat fatness with fitness?

Yes, in part, but not totally. Although exercise can dramatically lower your risk of developing a chronic illness, it cannot eliminate the elevated risk associated with being overweight. It is still an essential component of the health puzzle, though.

Instead of comparing fitness to fatness, let us acknowledge that both are important and deserving of consideration, perspective, and empathy.