The Miracles of Moderate Exercise

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A daily walk isn’t sexy in terms of attracting eyeballs in a hyper-competitive culture, but it works.

Our culture glorifies competition and extremes in every sphere. This plays out in fitness, which has been folded into extreme sports, as if fitness is by its very nature a competition in which the “winner” is more fit than everyone else.

Fitness is just fitness. Yes, we can improve or backslide, but it isn’t a competition. Two recent articles in Scientific American (June 2025 issue) add to the already-immense pile of studies revealing the benefits of daily moderate exercise.

Before we consider the studies, we must first run them through a junk science filter.

The proliferation of junk science is problematic, but fortunately it’s not that difficult to discern red flags. Junk science presents a superficial envelope of science that’s been gamed to reach a conclusion that serves specific financial / career interests. Junk science has a number of shared markers:

1. What entity funded the “research” and for what implicit / hidden purpose is purposefully muddled or hidden. So when Corporate America sets up a front “research organization” to produce junk science in support of its products, the links back to the corporate sponsors are well-cloaked.

2. The credentials and research history of the “scientists” are also purposefully muddled or hidden. When someone with a PhD in paleontology publishes a study on the benefits of processed meats, the PhD is not evidence of expertise and credibility.

3. Small sample sizes. Studies with 21 subjects, vague protocols and limited time durations are suspect. Few studies follow what happened to the patients five years after they stopped taking the medication.

4. Grandiose conclusions derived from small sample-size studies is a classic junk science giveaway. Our study proves that a shot of vodka consumed with a half grapefruit reduce the risks of heart disease by 50%… uh, yeah, sure.

5. Like everything else, science is faddish. Topics that are out of favor won’t get funded and researchers foolish enough to pursue them earn a one-way ticket to academic Siberia. Once a topic becomes hot and the grant money is pouring in, “me too” junk science gets a boost (or cover) along with legitimate research.

Fitness and wellness are now big businesses. Big profits generate big junk science claims. So we have to be wary of studies claiming this or that.

I’ve been reading science journals and Phase II and III trials studies for decades, and so I’m fairly practiced at assessing the validity of various studies. Junk media has amplified junk science, as the mad frenzy to publish click-bait headlines to boost “engagement” and traffic elevates junk science claims to the top of the page.

All of which is to say that these studies, though preliminary, pass the basic sniff test.

The importance of the studies rests on the foundational nature of mitochondria and the microbiome. The advent of mitochondria enabled the rise of multi-cell organisms. We cannot make full use of the nutrients we consume without a healthy microbiome of trillions of micro-organisms working as a complex ecosystem that is profoundly interconnected with our brains, other organs and overall health.

These two systems are the bedrock of our overall health.

Mitochondria Are More Than Powerhouses–They’re the Motherboard of the Cell.

Here are several of the article’s fitness-diet-health points:

“Just how defective mitochondria lead to illness in the body and mind is a question that has yet to be answered. But there are simple ways to ensure our mitochondria stay healthy. One is exercise. When you move vigorously, your cells consume energy rapidly, powering up the membrane potential of your mitochondria. If your exercise leaves you feeling out of breath, it is a sign that your mitochondria are working hard.

Surprisingly, social connections, too, may promote the health of our brain mitochondria.

If our cells are exposed to too much glucose or fat–or, worse, both together, causing what doctors refer to as glucolipotoxicity–the mitochondria undergo fission and fragment into little bits, accumulate mtDNA defects, and produce signals that end up prematurely aging or killing the cell.

Once we regard mitochondria as dynamic energy and information processors, an entirely new perspective of life emerges. Think of yourself as a waterfall. The waterfall exists only insofar as the water molecules keep flowing down. You learn as much about the waterfall when you scoop up a few inert H2O molecules as you learn about how healthy a person is by sequencing their genome: close to nothing.

Keeping energy flowing through your mitochondrial collective may be the key to good health and a meaningful life.”

Here is the second article: Exercise Improves your Gut Microbe Health (no link) Evidence is growing that aerobic exercise can improve the health of the gut microbes, which in turn improves overall physical health.

“One important finding is that aerobic exercise encourages activity in bacteria that produce short-chain fatty acids, which provide essential support for physiological processes. Of these smaller molecules, butyrate has emerged as an especially important link between exercise and the gut.”

“The link between exercise and the gut was barely a glimmer in scientists’ eyes some 15 years ago.”

Here are a few key takeaways of the articles. (You may be able to find a copy of this issue at your local library.)

1. Exercise is not linear or reducible to one causal chain. Exercise has numerous, inter-connected benefits in multiple physiological systems. This is why no pill can duplicate its complex multi-systemic benefits.

2. The science studying these benefits is still evolving. The microbiome was not a popular field of study 20 years ago, and by today’s standards, relatively little was known about mitochondria 20 years ago.

3. Most of the health benefits from fitness can be reaped by 30+ minutes of moderate exercise a day. A 30-minute walk–preferably brisk or with a bit of altitude change (uphill)–captures roughly 80% of the gains of exercise. Adding more extended, high-intensity exercise yields diminishing results in terms of these core measures of health. This aligns with the Pareto Distribution, a.k.a. the 80/20 Rule.

While some additional strength-flexibility training is beneficial, one of the articles notes there is no evidence at this point that strength-training alone adds to the benefits described in the articles.

The point here is that in health, fitness and diet, extremes offer diminishing returns in terms of overall metabolic health.

4. Though the articles were focused on exercise, not diet, they do note that excessive glucose and fats induce glucolipotoxicity, with the key word being toxicity. In summary: a diet of doughnuts and french fries is no bueno.

5. A daily walk isn’t sexy in terms of attracting eyeballs in a hyper-competitive culture, but it works. What attracts the clicks is the 90-year old marathon runner. But what the click-bait articles never disclose is how many people ruined themselves trying to emulate outliers in the “fitness is a competition” sweepstakes.

The healthy people over 90 in our neighborhood don’t lift weights, follow extreme diets or load up on supplements. What they do is take a daily walk, remain active mentally and physically, and maintain a positive attitude to life and social contacts / relationships.

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Source: http://charleshughsmith.blogspot.com/2025/06/the-miracles-of-moderate-exercise.html