In this video, Judd Van Sickle, MS, MBA, a renowned expert in human performance and sports science, delves into the critical role of physical activity in overall wellness. Viewers will gain insights into the numerous benefits of regular physical activity, including improved physical function, reduced disease risk, and enhanced healthspan. Mr. Van Sickle also explores the concept of healthspan, the importance of uncovering personal motivations for staying active, and practical strategies for incorporating physical activity into daily life.
This video is perfect for individuals of all fitness levels who want to learn more about maintaining long-term health and well-being through physical activity. Whether you’re a weekend warrior or a professional athlete, Mr. Van Sickle’s expert advice on balancing mobility, cardiovascular health, and muscular strength will help you create a sustainable and effective fitness routine.
Quick insights
- Physical activity is important for maintaining both physical and cognitive health.
- Consistent exercise lowers the risk of diseases such as cardiovascular disease, diabetes, and even dementia.
- Extending healthspan, the length of time one remains healthy and active, is just as important as extending lifespan.
- Uncovering personal motivations for physical activity ensures long-term commitment to fitness routines.
- A balance of mobility, cardiovascular fitness, and strength training forms the foundation of lifelong physical health.
Featured expert: Judd Van Sickle, Jr., MS, MBA
Judd Van Sickle, Jr., MS, MBA, is a distinguished human performance professional with a rich background in sports science, injury prevention, and biomechanics. He is dedicated to maximizing athletic potential, preventing injuries, and enhancing the overall health of individuals ranging from weekend warriors to professional athletes. Mr. Van Sickle excels in designing and implementing cutting-edge testing protocols, administering evaluations, and educating clients on how to apply their results effectively. By integrating exercise physiology, biomechanics, and nutrition, he adopts a whole-person approach to personal health and performance improvement.
As an endurance sports coach, Mr. Van Sickle has successfully trained both amateur and professional athletes, ensuring they achieve their maximum potential within the constraints of their work, family, and lifestyle commitments. Serving as the head coach for the UC Davis Cycling Team, he emphasizes the importance of fostering a positive team dynamic to achieve success in the sport. With an MBA from California State University, Sacramento, an MS in Biomedical Engineering from the University of California, Davis, and a BS in Engineering Science and Mechanics from Virginia Tech, Mr. Van Sickle is well-equipped to lead a team of experts aimed at improving individuals’ quality of life, wellness, and sports performance.
Video highlights
00:00 – Introduction
Judd Van Sickle introduces the topic of physical activity, highlighting its crucial role in overall wellness. He sets the stage by emphasizing the importance of regular physical activity in maintaining balance, mobility, endurance, speed, strength, and power throughout life. Mr. Van Sickle underscores that engaging in physical activity is not just about immediate fitness but also about ensuring long-term health and well-being.
He explains that being physically active helps us perform daily activities more efficiently and reduces the risk of injuries. By staying active, we can maintain our independence and quality of life as we age. This introduction serves as a foundation for the detailed discussion on the benefits and practical aspects of physical activity that follows in the video.
00:55 – Benefits of physical activity
Mr. Van Sickle delves into the numerous benefits of physical activity, starting with improved physical function. He explains that staying active enhances balance and mobility, which are essential for performing everyday tasks and preventing falls. Additionally, physical activity boosts endurance, speed, strength, and power, making us more capable of handling physical demands.
Another significant benefit is the reduction in disease risk. Mr. Van Sickle points out that physical activity is a powerful intervention for lowering the risk of various diseases, including cardiovascular diseases, osteoporosis, and metabolic disorders. He emphasizes that one does not need to be an ultra-marathon runner to reap these benefits; incorporating regular, moderate physical activity into one’s lifestyle is sufficient. Physical activity also supports emotional well-being, brain function, memory, weight management, and insulin sensitivity, contributing to overall health and longevity.
04:30 – Healthspan
Mr. Van Sickle introduces the concept of “healthspan,” which differs from lifespan in that it focuses on the quality of life and the ability to perform desired activities throughout one’s life. He emphasizes that healthspan is about living well and maintaining functionality rather than just living longer. Physical activity plays a critical role in extending healthspan by preserving balance, mobility, cardiovascular health, and muscular strength.
He explains that balance and mobility are crucial for preventing falls and injuries, while cardiovascular health enhances overall life expectancy and functional capacity. Muscular strength, on the other hand, is essential for performing basic life activities and improving metabolic health. Mr. Van Sickle highlights that consistent physical activity can significantly reduce the risk of sarcopenia, the age-related loss of muscle mass and strength, thereby improving health outcomes and quality of life as we age.
07:04 – What moves you – how to uncover your true motivation
Mr. Van Sickle addresses the challenge of fitting physical activity into busy lives filled with work, school, family, and other commitments. He emphasizes the importance of uncovering personal motivations for staying active, as these deeper reasons can provide the drive needed to make physical activity a consistent part of daily life.
He encourages viewers to reflect on what makes physical activity meaningful to them. By identifying these deeper motivations, individuals can find more sustainable reasons to stay active, even when external circumstances make it difficult. This reflection on personal motivation is crucial for maintaining long-term commitment to physical fitness.
08:22 – What is your why?
Mr. Van Sickle delves deeper into the concept of finding one’s “why” for being physically active. He explains that external factors like appearance and self-confidence, as well as internal factors such as reducing pain and enhancing daily life capabilities, can drive motivation. However, he stresses that these motivations should go beyond short-term goals and focus on long-term benefits.
For instance, instead of merely aiming to complete a marathon, one should consider the broader impact of physical activity on life, such as maintaining mobility and endurance in older age. This deeper understanding of personal motivation helps ensure that physical activity remains a priority throughout life, even when specific goals have been achieved.
12:34 – What typically happens to our physical fitness as we age?
Mr. Van Sickle explains that as we age, we naturally slow down and lose function, primarily due to decreased activity levels. He emphasizes the importance of establishing physical activity routines early in life to counteract this decline. Consistent physical activity can help maintain health and function, allowing individuals to enjoy a higher quality of life as they age.
He also highlights the broader impact of physical activity, such as setting a positive example for children and enhancing community interactions. By staying active, individuals can better support their friends and family, contributing to a healthier, more connected community.
16:00 – Reflecting on what’s important to you and why you want to be physically fit
Mr. Van Sickle encourages viewers to take a moment to reflect on what is important to them and why they want to be physically fit. He provides examples, such as the desire to travel and remain active in retirement, to illustrate the importance of having a compelling reason to maintain physical activity.
This reflection helps individuals connect their fitness goals with their broader life aspirations, making it easier to stay motivated and committed to regular physical activity. By understanding the personal significance of staying fit, individuals can better prioritize physical activity in their daily lives.
16:55 – Mr. Van Sickle’s pillars of physical activity and fitness
Mr. Van Sickle outlines his three core pillars of physical activity: mobility, cardiovascular health, and muscular strength. He explains that mobility involves the ability to move with a full range of motion, preferably without pain. Cardiovascular health focuses on maintaining heart and lung function for continuous movement, while muscular strength encompasses the ability to move oneself and objects efficiently.
He emphasizes the importance of meeting oneself where they are, setting realistic goals, and progressively increasing physical activity. By focusing on these pillars, individuals can build a balanced and effective fitness routine that supports overall health and well-being.
19:58 – The “how” of physical activity
Mr. Van Sickle advises individuals to assess their current physical condition and set realistic goals based on their starting point. He introduces the concept of the physical activity pyramid, which emphasizes a foundation of movement and mobility, followed by cardiovascular and strength training, and performance-oriented activities.
He explains the importance of progressive overload, where individuals gradually increase the intensity and volume of their workouts to continue improving their fitness. Mr. Van Sickle also discusses Zone 2 training, a form of moderate-level continuous movement that supports cardiovascular health and overall fitness.
26:00 – How much cardiovascular exercise do I need to be doing per week?
Mr. Van Sickle explains that the amount of cardiovascular exercise needed varies based on individual health goals. He cites the CDC’s recommendation of at least 150 minutes of moderate exercise per week for minimum benefits. However, he emphasizes that individuals should adapt their routines to fit their lifestyles and health objectives.
He encourages people to incorporate as much cardiovascular exercise as they can reasonably manage, ensuring it aligns with their personal health goals and schedules. This flexible approach helps individuals stay consistent with their physical activity routines.
27:00 – What is muscular strength vs. aerobic exercise?
Mr. Van Sickle distinguishes between cardiovascular exercise and strength training. While cardiovascular exercise primarily focuses on aerobic capacity, strength training involves resistance exercises that build muscle strength. He highlights the importance of incorporating both types of exercise into a balanced fitness routine.
He explains the concept of progressive overload in strength training, where individuals gradually increase the resistance to continue building muscle strength. This approach helps individuals become the strongest practical version of themselves, supporting overall fitness and functionality.
29:41 – Taking your fitness to the next level through performance
Mr. Van Sickle discusses advanced training techniques, such as High-Intensity Interval Training (HIIT) and training for specific events. He emphasizes the importance of increasing the stimulus to continue building fitness and achieving long-term goals.
By focusing on performance-oriented activities, individuals can push their fitness boundaries and achieve higher levels of physical performance. This advanced training helps maintain fitness levels and supports overall health and well-being.
34:00 – Resources to get started
Mr. Van Sickle provides practical advice for starting a fitness journey. He recommends seeking guidance from physical therapists, fitness instructors, or group classes for strength training. For cardiovascular exercise, he suggests starting with activities like walking or biking and joining groups for additional motivation.
He also mentions classes like yoga and dance for movement and mobility. By utilizing these resources, individuals can build a well-rounded fitness routine that supports their health and wellness goals.
35:38 – Final thoughts and conclusion
Mr. Van Sickle concludes with key points to remember: identify your “why,” meet yourself where you are, make a plan, be consistent, choose enjoyable activities, and involve others for support and motivation. He emphasizes that motivations will change throughout life, so it’s important to adapt and continue prioritizing physical activity.
By following these guidelines, individuals can create a sustainable and effective fitness routine that supports their long-term health and well-being. Mr. Van Sickle’s final thoughts serve as a motivational reminder to stay committed to physical activity for a healthier, more fulfilling life.
Resources
- UC Davis Sports Medicine
- CDC Physical Activity Guidelines
- High-Intensity Interval Training (HIIT)
- Yoga for Mobility
- American Heart Association
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References
- American Heart Association. (n.d.). Physical activity improves quality of life. Retrieved from https://www.heart.org/
- Centers for Disease Control and Prevention. (2020). How much physical activity do adults need?. CDC Physical Activity Guidelines. Retrieved from https://www.cdc.gov/
- Sinek, S. (2009). Start with why: How great leaders inspire everyone to take action. Portfolio.
- U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans (2nd ed.). Washington, DC: U.S. Government Printing Office.