Fitness and Cardiometabolic Wellbeing
When we talk about fitness, we often reach for visible signs of strength, endurance or appearance. “I can do 10 pull-ups.” “She just ran her first half marathon.” “You look like you swim.”
Markers like these are very important to people. They give our efforts distinct shape and meaning and validate our hard work. Fueled by the motivation to keep moving, train harder or feel more fit in general, recognizing (or, perhaps more importantly, being recognized for) results like these helps sustain habits that support long-term health. This kind of reinforcement strengthens commitment over time, making these markers even more meaningful and worth celebrating.
But what happens when you can’t meet such a recognizable fitness goal? What about someone who can’t run a long distance, swim laps or knock out pull-ups? Does that mean fitness, or the pursuit of health in general, is a lost cause? Of course not!
There’s a ton of people who aren’t traditionally trim and fit who are still healthy, wise and well. That’s because, despite what some fitness content on TikTok and YouTube may suggest, visible performance isn’t the only measure of health. Beneath the surface, our cardiometabolic systems can function quite well as long as we pay consistent attention to everyday factors like movement, nutrition, stress and sleep.
Cardiometabolic Health
Cardiometabolic health refers to the systems that regulate heart function, blood pressure, cholesterol, blood sugar and metabolic balance. These systems influence how we feel day to day, defining not only our energy, stamina and ability to recover, but how we age over time as well. When they’re supported, people tend to feel pretty good! That’s because they’re able to stay more mobile, independent and resilient for the long run. However, when they’re neglected or under strain, the effects gradually start to show up, slowing us down.
When you take this into account, lifelong fitness isn’t really about hitting a peak or maintaining a specific routine forever. It’s about sustaining the systems that allow us to keep doing what matters to us, at every stage of life.
Long-Term Data
That foundation matters because long-term data show cardiometabolic health in the U.S. has steadily declined.
One large, long-running study tracked the health of about 55,000 adults in the U.S. over nearly 20 years. Instead of focusing on a single number or outcome, it looked at a combination of factors people hear about at doctor’s visits: blood pressure, blood sugar, cholesterol, body composition, and whether someone had been diagnosed with heart disease. Looking at these measures together paints a clearer picture of how the body is functioning over time.
What makes this research especially useful is its length. Following people across adulthood allows patterns to emerge that short-term studies can’t capture. And those patterns tell an important story: even as fitness and wellness have become more visible, strong cardiometabolic health remains relatively rare.
This helps explain why health doesn’t always line up with visible fitness markers and why focusing only on performance can miss what’s happening beneath the surface.
Fitness Across Generations
“In my 30s, I exercised to look good. In my 50s, to stay fit. In my 70s, to stay ambulatory. In my 80s, to avoid assisted living. Now, in my 90s, I’m just doing it out of pure defiance.” — Widely circulated social media quote often attributed to recent centenarian Dick Van Dyke
Over time, the reason people exercise changes. As our Dick Van Dyke quote suggests, the definition of fitness evolves because life evolves. As work demands and bodies change, recovery starts to look different and priorities evolve. What doesn’t change is the role movement plays beneath it all. Across every stage of life, fitness supports heart health, metabolic function and longevity.
Younger adults often associate fitness with performance, intensity and visible results. This stage is frequently shaped by gym culture, group classes and social motivation. It’s also a critical time for habit formation. Cardiometabolic health benefits most from consistency here, learning how movement, sleep, stress and recovery interact over time. Extreme approaches can feel productive, but sustainable patterns tend to have the greatest long-term impact on overall health.
Mid-career adults often reframe fitness around efficiency and balance. With work, caregiving and competing responsibilities, movement has to fit into real life. At this stage, fitness often becomes a tool for managing stress and maintaining energy rather than chasing new benchmarks. This is also when early changes in blood pressure, cholesterol or blood sugar may begin to appear, making regular movement a form of quiet prevention.
Later-career adults tend to focus more on strength, mobility and injury prevention. Maintaining muscle mass and cardiovascular capacity supports daily functioning and recovery, from carrying groceries to traveling comfortably. Fitness becomes less about pushing limits and more about preserving capability and confidence in everyday movement.
Older adults often prioritize balance, flexibility and independence. Gentle, consistent activity supports circulation, cognitive function and stability, helping reduce fall risk and maintain autonomy. At this stage, fitness is closely tied to quality of life. Things like the ability to move comfortably, remain engaged and continue daily routines with confidence are paramount.
So, fitness.
What it means to be “fit” at 25 looks very different than it does at 55 or 75. But across every stage of life, supporting cardiometabolic health helps people feel better, move more confidently, and keep doing what matters to them. The key takeaway is simple: fitness doesn’t have to look the same to work. It just has to keep working.
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Monthly Moves
Quick and Complete Cardiometabolic Conditioning
We’re doing things a little differently this month. Instead of spotlighting a single stretch or strength move, we’re focusing on cardiometabolic conditioning and the types of movement that support it over time.
Rather than prescribing a workout, the good folks at Johns Hopkins Medicine highlight how different types of movement work together to support heart health, metabolism and long-term energy.
Bear in mind that no single move does everything. Cardiometabolic health benefits most when different types of movement support each other, helping the body stay capable, resilient and adaptable over time. Fitness doesn’t need to be intense or impressive. It just needs to support your health in ways that fit your life.
To perform these exercises:
Aerobic Movement (Heart and Circulation)
Activities like brisk walking, cycling, swimming, dancing or even a steady pace around the neighborhood all count as aerobic movement. The key is sustained motion that gently raises your heart rate and keeps it elevated for a period of time. You should be able to talk, but not sing.
This type of movement supports circulation, helps the heart pump more efficiently and plays a role in managing blood pressure, blood sugar and endurance. The goal: About 30 minutes on most days of the week, which can be broken into shorter sessions if needed.
Resistance Training (Strength and Metabolism)
Resistance training includes movements that challenge your muscles using body weight, resistance bands, free weights or machines. Think squats, push-ups (on a wall, bench or floor), lifting dumbbells or using resistance bands for simple pulls and presses.
Strength work supports muscle mass, which is closely tied to metabolic health, balance and everyday function. It also complements aerobic movement by supporting joint stability and recovery. The goal: Two nonconsecutive days per week, focusing on controlled, full-body movements rather than heavy loads.
Flexibility and Balance (The Foundation)
Flexibility and balance work includes stretching, yoga, tai chi or simple balance exercises like standing on one leg or slow, controlled movements through a comfortable range of motion. These activities don’t raise the heart rate much, but they support how the body moves.
By improving mobility and stability, flexibility and balance help reduce discomfort and injury risk, making it easier to stay consistent with aerobic and strength activities over time. The goal: A few minutes most days, especially before or after other movement.
One last note: Movement doesn’t work in isolation. The mind-body connection also plays an important role in cardiometabolic health. Chronic stress, anxiety and poor sleep or bad habits like smoking can place added strain on the heart and metabolic systems, while practices that support mental wellbeing like mindful movement, breathing, social connection or gentle activities such as yoga can help regulate the nervous system and support resilience over time.
Monthly Recipe
Chicken Parmesan Soup
February is super for soup season, and this chicken parmesan soup hits the sweet spot between comfort and cardiometabolic cuisine. It takes the familiar flavors of classic chicken parm: seasoned chicken, rich tomato base and savory parmesan, and turns them into a warm, one-pot meal that’s perfect for colder days.
Lean protein from chicken supports muscle and satiety, while tomatoes, spinach and whole-wheat pasta add fiber and nutrients that support heart and metabolic health. Using olive oil, no-salt-added tomatoes and low-sodium broth keeps the flavors bold without overloading sodium.
It’s a reminder that meals that support cardiometabolic health can still feel cozy, satisfying and seasonal, especially when soup is exactly what the month calls for.
Tip: Parmesan crisps add a punch of flavor and texture with less added carbohydrate, making this dish both hearty and balanced.
Ingredients
- 1 tablespoon extra-virgin olive oil
- 2 (8-ounce) boneless, skinless chicken breasts
- 2 teaspoons Italian seasoning, divided
- 1/2 teaspoon ground pepper, divided
- 1 medium yellow onion, chopped (about 2 cups)
- 2 tablespoons finely chopped garlic
- 1/2 teaspoon crushed red pepper
- 6 cups unsalted chicken broth
- 1 (28-ounce) can no-salt-added crushed tomatoes
- 8 ounces whole-wheat penne (about 2 cups)
- 3/4 teaspoon salt
- 1 (5-ounce) package baby spinach (about 5 packed cups)
- 1/3 cup packed chopped fresh basil, plus more for garnish
- 2 tablespoons red-wine vinegar
- 3/4 cup Parmesan crisps, lightly crushed (about 1¼ ounces)
Directions
- Heat 1 tablespoon of oil in a large Dutch oven over medium-high heat. Season 2 chicken breasts with 1 and 1/2 teaspoons Italian seasoning and 1/4 teaspoon pepper. Cook, turning once, until browned, about 6 minutes. Transfer to a plate, reserving the oil in the pot.
- Add onion to the pot; cook over medium-high heat, stirring occasionally, until beginning to soften, about 3 minutes. Add 2 tablespoons garlic, 1/2 teaspoon crushed red pepper and the remaining 1/2 teaspoon Italian seasoning; cook, stirring often, until fragrant, about 1 minute. Add 6 cups of broth, 1 (28-ounce) can crushed tomatoes and the browned chicken; bring to a boil. Stir in 8 ounces of penne, 3/4 teaspoon salt and the remaining 1/4 teaspoon pepper. Cook, stirring occasionally, until the pasta is al dente and an instant-read thermometer inserted into the thickest portion of chicken registers 165°F, about 10 minutes.
- Turn off the heat; use tongs to transfer the chicken to a cutting board. Using two forks, shred the chicken; return it to the pot. Stir in 1 (5-ounce) package baby spinach and 1/3 cup basil; stir until the spinach is wilted, about 1 minute. Stir in 2 tablespoons of vinegar. Ladle into 8 bowls; divide the 3/4 cup Parmesan crisps among the bowls. Garnish with additional basil, if desired.
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