Why Exercise Is Not An Active Lifestyle

If you think an hour at the gym makes you “active,” this conversation might annoy you in the best possible way. I go candid and hard-hitting on a problem I see every day in clinic: we’ve normalized sitting so completely that we call basic errands “movement” and wonder why our joints hurt, our energy is flat, and inflammation feels constant.

We unpack the uncomfortable math behind the modern sedentary lifestyle: hours at a desk, time in the car, nights on the couch, and the overlooked impact of scrolling. From there, we tackle the 2,000-calorie myth and why a one-size-fits-all label doesn’t match real human calorie needs. We also walk through current CDC guidelines for aerobic activity and strength training, why so many adults miss even the minimum, and why “I’m pretty active” is often a story that does not match the data.

You’ll leave with a clearer definition of what “active” actually means, a reality check on what does not count as activity, and a simple framework for daily energy expenditure: basal metabolic rate, the thermic effect of food, exercise activity, and NEAT (non-exercise activity thermogenesis). We also zoom out to compare North American convenience culture with places where walking is built into daily life and explain why the healthy middle beats both extremes, the totally sedentary and the obsessive physique chase.

If this hit a nerve, share it with someone who needs the truth, then subscribe, leave a review, and tell me what part of your day is most sedentary.

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Transcript

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A Hard-Hitting Welcome

SPEAKER_00 0:23

Welcome back to Living a Full Life Podcast. I'm Dr. Enrico Lchoy. Thanks for joining us this week. I'm going to do a candid podcast, and I hope I don't lose any of my listeners. This one's going to be hard hitting. It's going to be truth. And it's going to show a little bit of my own personality in here, which is kind of an angry, you know, coach. Uh, you know, with being a father, kid, entrepreneur, business owner, employee, like just trained to be like this. So I hope I don't lose any of you. You're going to see my true colors here, but we're going to talk about exercise. And I think Americans have completely lost touch with what it means to move. Uh, the average American adult reports, reports, please remember this, self-reported, reports sitting about six hours every day. More than one-third sit at least six hours a day. More than half of adults don't even meet the minimum aerobic exercise recommendations, and roughly 70% fail to meet the combined recommendation for aerobic exercise and strength training. Yet you ask almost anybody if they're active and they'll tell you, yeah, I'm pretty active. No, most of us are not. And you Americans are not at all active. And I'm going to show you the numbers scientifically and what's happening. And it's just rubbing me the wrong way because I ask patients all the time in their intake forms. How active are you? How much sleep do you get? Um, how was your quality of sleep? How's your diet? You know, you ask these things because inflammation can come from all different areas, and inflammation leads to pain, and pain leads you to the chiropractor, right? So it's just your job to do that. So I've been doing it for almost 20 years, and I'm just getting tired. I'm getting tired of hearing the same, the same thing. And my first 10 years was in Canada, right? Nine years was in Canada. Now I've been here longer than I have been in Canada. So in the US, I got to see North America. Yes, there's some differences, but not really. And America doesn't just have an exercise problem. We have a movement problem in this country. You don't even understand it. I do workshops all the time on different things, usually diet, exercise, wellness, mental health, and a lot of parents because they want to try and help their kids. And one

Tough Love On Daily Habits

SPEAKER_00 2:31

tough thing that I've been saying even before I had kids, and I still continue to say now, and I realize it was a little bit of tough love to these parents, they'd be like, hey, I've got a really pity uh picky eater. Uh, they just won't eat much. Um, what do they eat? And I know what they're gonna say, chicken nuggets and all the textured stuff and and pop-tarts, right? So, and I'll I remember looking at dads and moms straight in the eye. I'm like, how does your child know what a Pop Tart is? And they just stop. They understand what I'm saying. And it's that's tough love, right? Because if you never bought the Pop Tart, they would have never known what a Pop Tart was. If you never went down that aisle in the shopping cart with them as a toddler, they would have never known that cereal exists, that Pop-Tarts exist, that Oreos exist, cookies, pancake mix. They would never see these things in their life. So then they would never know. So, really, it's just your fault that your kids are eating chicken nuggets and and pop tarts because you bought them. And now you can deal with that. Okay, tough love. Now

America Has A Movement Problem

SPEAKER_00 3:29

let's go back to exercise. Tough love for you two. You just don't understand what the heck movement means. The human body was not designed to sit at a desk, to sit in a chair, to sit and listen to a fifth-grade teacher teach you all day. We're not designed to do that. So we have to counteract what the things are. And because we now know what schools are and we've signed up our kids to go to school and sit in these classes and do these things, well, now it becomes normal and it's not normal at all. It's not normal at all. Socially, it's normal. And that sociology is completely different. We're talking about biology and physiology, the ground basics to science, not sociology and what we think or philosophy of how you should act and be kind and be tolerant of everyone. We're not talking about that today, and never will I probably ever talk about that. What we're talking about is biology and fundamental science, and we just don't understand what movement

The 2,000-Calorie Myth Explained

SPEAKER_00 4:21

is. The 2,000 calorie BS that you've been fed for the last 35 years is BS. It's a rounded number because they know Americans are stupid. We can't say 2150. Woohoo, that's going to confuse everyone. They can't do the math. There's a one in there, there's a five, and there's four digits. Americans cannot handle that kind of mathematics. They still use pounds while the rest of the world uses grams. They use Fahrenheit when the rest of the world uses Celsius. I mean, you just cannot talk to Americans. They're just a different IQ level, which is lower. And it's just the way it is. You've you've you've made it your culture to be like this and watch football on Sundays. So that's just the way it is. 2,000 calories was made because you're dumb. And they know you're dumb, and they're gonna feed you processed foods and you're gonna eat it. So they know this. It's not a universal human requirement based on how much the average American moves. 70% of people have saying they sit eight hours a day, six to eight hours a day. You need 650 calories of food to do that, of energy, to do that type of a life where you sleep for eight hours, sit for eight hours, which is 16 out of 24 hours. And I still don't believe at all that for the other eight hours there's movement or activity. I don't believe it at all. The 20-minute walk, the dog, the 10-minute walk around the yard, the hour of yard work. Okay, what else are you doing? Washing the car? I mean, uh what else? You're not doing anything else. Do you at work go to the gym for an hour? I don't think so. I say you, not my listeners, the Americans, right? Are we getting this? So the self-reported is a lie. They're they're they're what they're saying is I sit 68 hours, six to eight hours a day because I work at a desk. I'm an accountant, I'm IT, I do computer engineering, whatever it is. Okay, but what about the other time when you're watching four hours of TV, scrolling four hours of social media? I mean, there goes the rest of the day. There's your other eight hours. The average person spends 6.5 hours on their phone a day. I just gave you the 24 hours, eight hours of sleep, eight hours of work, and six and a half hours of scrolling your phone. That's the average American, aged 15 to 80. So that's where we're at. So this 2,000 calorie BS has to go. The human body does not need 2,000 calories. The human body needs 2,000 calories of energy if it's going to expend 2,000 um calories per day. We want to stay close. It's like fuel in your tank. If you're gonna drive 400 miles, you should fill the tank because it will go above 400 miles for most of your cars, 300, something, 400 miles. Americans sit roughly six hours, is what they're self-reported. And this is for JAMA from 2025. So these are new statistics, six hours per day of sedentary time between 2021 and 2023, following the average American in the United States. 36.7% of adults reported sitting six or more hours per day. Self-reported. They forgot to tell about TV time and Netflix and all that. And sitting wasn't just at a desk. They included work, school, home, driving, sitting in buses, reading, watching TV, using a computer, and socializing. This is from JAMA, which I don't believe at all. The self-reporting wasn't correct. It's more. The people are not going for walks. I mean, I'm even counting the Costco run where you get out of the car, you push the car. That counts. You're walking into the Costco, you're going up and down the aisles. That counts. That's movement. I'm counting that. Okay, an hour at Costco, an hour at the gym. Good for you. Good job. An hour at the gym. Uh, 20-minute walk the dog, two and a half hours of movement per day. Good job. And then you look at your watch and you and it's a total of 6,500 steps. Like, dang, I did all that and I only walked 6,500 steps. Man, I got to do more. So we're not even close. Depending on how you measure it, American adults spend roughly eight hours every day sedentary, and that's before the seven or eight hours of sleep that they get. So, why does this 68 hours matter? The research specifically used six hours as prolonged sedentary behavior because previous research had associated sitting above that level with increased cardiovascular and mortality risk way back from 2005. We know that study, you guys all read about it or heard about it. Sitting is the equivalent of smoking one pack of cigarettes per day on the cardiovascular health. You heard this. That is now 20-year-old research. And sitting is necessarily um isn't really canceled out because you did a 45-minute workout at Planet Fitness. Exercise does not equal an active lifestyle. Please, I'm gonna repeat that probably seven more times in this thing. Exercise does not equal an active lifestyle. People are like, Yeah, I go to the gym. I go to the gym too. I go to gym about five to six days a week. I'm not active. I do not classify myself as a highly active person for doing that. That is the base requirement for movement to just get the blood to flow to my fingertips and my feet. That's the base requirements of circulation. That's why I do it. Only about half of Americans even hit the aerobic minimum. What that means is that in the newest CDC data shows from 2024 that only 47% of U.S. adults meet the federal aerobic activity. Now remember, the government gives you the base minimum requirements for health and wellness. I mean, they say, hey, make sure you breathe. That's it. You breathe and pay your taxes. We're happy. Don't stop breathing because if you stop breathing, you'll die, and then we won't get your taxes. That's all they care about, is that you breathe. They don't care how you eat, what water you drink, what you do, just make sure you breathe. They don't even tell you how much to breathe during the day. They don't even care. Just stay alive. So that's the CDC

CDC Minimums Most People Miss

SPEAKER_00 10:21

for you. And what is only supposed to be extreme fitness standards, their standard is 150 minutes of exercise, aerobic exercise per week of moderate activity, or 75 minutes of vigorous activity. You don't even want to know what they classify as vigorous activity. That's breaking a sweat. So 21 minutes of moderate exercise per day, if you divide the the 150 if you want to, or um three 50-minute sessions, or or five, 30-minute sessions per week, or whatever. More than half of adults are not reaching that, the basis. So you're not even passing the CDC standards. When you add strength training, the picture gets ultimately worse. Adults should perform muscle strengthening exercises involving major muscle groups like push-ups, bandwork, bros, pushing and pulling your own body weight, just whatever, just doing stuff at least two days a week. And CDC surveillance up till 2023 shows approximately 30% of adults met both the aerobic and muscle strengthening, which means 70 or 7 out of 10 Americans failed to meet the combined exercise recommendations. 70%. And I still think that's a little bit low. So let's go with that. 70% of people are just not moving adequately enough. We're talking about 150 minutes a week of moderate activity plus twice a week of strength training. That's the bar that the CDC sets. So one in four adults report no leisure time activity. The CDC from 2024 put the national prevalence of adults reporting no leisure time physical activity at about 22.5%. So that's one out of every four. No running, no biking, no workout, no recreational walking or other leisure activity whatsoever. Medicare for all, huh? We all want Medicare for all. Great. To pay for the one in four Americans that decide to do nothing. That's a very different message than Americans need to exercise a little more, isn't it?

Food Labels And Processed Calories

SPEAKER_00 12:29

Now, the 2,000 calorie argument gets very interesting. I've I've been an antagonist to this since it's first come out. I I've never understood it. I'm like, you're gonna put 2,000 uh 2,000 uh calorie sticker on my forehead and every other American and just be like, there you go. That's that's the number you need. Doesn't matter whether you you're the one in four that choose to do nothing, or the one in three that meet the standard requirements that might need a little bit more calories and carbs because they're working out. Sedentary Americans, I guess I shouldn't say don't need 2,000 calories. Because sedentary men actually do need about 2,000 calories to maintain their body weight. If you're watching the video, you should see my face on that. If you're not, if you're listening, um the average American, I just gave you the stats, seven out of ten. When I say the average American, what comes to mind? I hope it's comic book guy from The Simpsons or even Homer Simpson. I hope that's what comes to mind because that's who you should be picturing. So that guy, Homer Simpson, needs 2,000 calories to maintain his beautiful physique. There you go. So I mean, they think you're stupid. I'm gonna keep repeating that on this episode. Kraft that made the labeling guidelines 30 years ago, the conglomerate craft made that so that they could sneak in as much sodium and processed foods and sugar as they needed into their products because that's what they need to preserve and process foods. Salt, bad salts, MSG, salt, glutamate, and sugars, high fructose corn syrup, corn syrup, syrups, maple, all that stuff into your foods to make them taste palpable. Okay, that's the whole point. So a sedentary male and female standards. Let's let's look at this. Let's say you're one out of the three that gets a little bit of movement. You do walk the dog, you do get 10,000 steps per day. 20 to 25 male, 2,400 calories, female, 2,000. You know, at 40, we're going down to 2,200 for men, 1,800 for female. At 60, we're at 2,000 for men, 1,600 for female, but we just slapped 400 million people, 400 million Americans, with one label. This doesn't make sense. What if you're five foot one or six foot five? I mean, this stuff all changes, right? And remember, the definition of sedentary, only the physical activity required for independent living. So, so there's more accurate 2,000 calories isn't your prescription. A sedentary middle-aged woman estimated maintenance may be around 16 to 1800 calories, and for a man, 22 to 2400 calories. So I've never really liked the reporting on that at all. Mathematically, when you review all this stuff, it actually shows that a sedentary person who doesn't work out for base survival needs 650 calories per day. Base survival to meet that and not fatigue, not um go into starvation mode or anything. That's quite low. Uh, and this is for older, above 40. Uh, a younger one at 20 probably wouldn't be able to get away with under a thousand calories per day. So we're overeating. That's one issue. The movement difference can easily be hundreds of calories per day. Right? Uh a sedentary 36 to 40-year-old man may need, like I told you, 2,400 calories. Let's say they're, you know, 5'10. Moderately active, 2,600 calories, super active. Does every day goes to the gym every day, uh, takes the dog for a walk every day, gets maybe a bike ride in or a cardio session in, and then plays pickleball three or four day nights a week or something, or go, you know, plays hockey or skates twice a week, or does something super, that's I think super active. Uh, 2,800 calories, buys you an extra 200 calories. I mean, it doesn't do much on the scale there, but you do need more. And for a female, 1800, 2000, 2200, same thing at around 40 years of age. It's a 400 calorie per day difference, but the way we eat and the foods that we choose can easily be six, seven, eight hundred calories more in one meal, like just making choices. You sit down and I make my lunch. I have some shrimp or some chicken, some white rice and some broccoli or some veggies with that and an orange or whatever, or maybe not the rice or something else, a mixed salad with the chicken and then a fruit. And I eat that and I look at it, I'm like, okay, it's got like 45 grams of protein, it's hitting this, hitting the stuff that I need, and it's got like 550 calories. And then I go out to eat. I go out somewhere for a meeting for lunch and a hamburger or a panini or fries on the side or whatever it is, and it's 15. I went to first watch with my financial planner the other day, sitting down just trying to get an omelet or something. Don't get the potatoes on the side. Heck, you you get the potatoes on the side, it's 1,460 calories. I'm looking at this thing, I'm like, well, I just made a lunch yesterday for 500 calories that got me the nutrition I needed. And a choice today is going to add 900 calories just to my lunch. And I told you, a sedentary person can get away with 900 calories a day and just maintain their weight because they're just not doing anything. You see how this is all just back, it's reversed. It's all back. I mean, you can't, we can't eat high fried stuff, high processed oils, rancid oils, high carbohydrate meals, they add up very quickly. It's typically the oils and the fat, the bad fats that rank up calories really quick. So you're not really getting protein and carbs, you're getting just bad fats in our diet. Okay, I'm going off topic here. So, you know, throughout 400 calories, over a year, we can overconsume 150,000 calories just by mismanaging our movement. You know, we Americans misunderstand what active actually means. So let's define that. This

What “Active” Really Means

SPEAKER_00 18:43

is probably the gem of the podcast. The dietary guidelines define moderate activity as equivalent to walking approximately 1.5 to three miles every day at three to four miles per hour, which is a steady pace. These guidelines, they're they're retarded. I'm sure they have to qualify for retardation to work at the CDC because what they just set, you know, 1.5 to 3 miles. Imagine giving your kids guidelines and being like, hey, girl, you know, girls, I want you to make sure that you accomplish 10 tasks every week around the house to get done to 20. You just doubled their goal. You you set the goalposts at 10, 1.5 miles to 20, 3 miles. You doubled it. So is it 1.5 or is it three miles per day? What should it's act? It's three. It's three, but they know you're stupid, so you'll take the bottom number, the 1.5. You need to walk three miles a day, which is their top range. Active, so moderately active. Active means three miles per day. I don't consider, I think that's the base, but they say if you go over three miles per day, you're considered an active person. Okay, I'll agree with that. I'm pretty, you know, I get this in the office all the time. I'm pretty active. I walk around at work. I'm in retail. I work at a department store, I work at a warehouse, I walk all day. They may actually be describing sedentary under these definitions. Taking the stairs twice doesn't make you active. Parking further away in the parking lot does not make you active. Doing laundry doesn't make you active. Walking around the grocery store doesn't necessarily make you active. Those things are good, but normal daily living is the baseline, doesn't count. It's part of your baseline. The movement, we talked about that. Eight hours of sleep, eight hours of working at a desk. What are we doing during those other eight hours? The basics. They don't count as activity. Exercise and movement are not the same thing. You have to move. We've literally made sitting on a couch so normal that if we get up to get go to the fridge and grab something to eat and walk back, we consider that movement thanks to these devices we wear on our wrists. We think that the basic movement around the house or around the office as a chiropractor just walking between each room, helping people and getting those 5,000 steps. I'm like, ooh, I was active today. No, that's my that's my job. It's my basic living requirement to go to the room or get into my car and park it and walk from the parking lot to the front door. I mean, these are these do not count. Please, let's change the culture. Let's change the way we think about this stuff. Going grocery shopping does not count. You need to go grocery shop. You need to, you need to get food to eat, you need to do that. Taking the dog for a walk, if you don't, they're gonna pee in your house. You have to take them. That doesn't count. You want it to count. I know you do. I know you do. I I I I hate bursting your bubble. But it doesn't work. There are

BMR, NEAT, And The Four Buckets

SPEAKER_00 21:48

several buckets of daily energy expenditure, and this is a better way to think of movement. The basal, the basal metabolism is what's keeping you alive. The basal metabolic rate, you're gonna see this on BMI studies, your weight scans, and all these things. And what it's trying to tell you is you need to eat this just to maintain being alive. Really, it's not true. It's the base metabolic rate to kind of keep you at the same weight. The theory is that if you eat below your basal metabolic rate, you're gonna lose weight and you're gonna continue to lose weight until you wither. Into something nothing, into dust. It's not true. No one on the in the history of humanity has withered into dust. There are people who have starved because of no food for too long. There's been that, but they didn't wither. They literally shut down their functions, dehydrated, and died, probably from cardiovascular arrest is probably what happened. Just circulation stopped or the heart stopped. That's what starvation died. It's very painful. It's a horrible way to go. It's a long, drawed-out process. Um, so that's not true. So no one's gonna completely lose, continue to lose weight until they wither away. But being under your basal metabolic rate, or what we call a calorie deficit, well, should help you lose weight or make you lose weight. The thermic effect. So we have the basal metab metabolism, that's the basics, the BMR. I think we can many of you know what that is. The thermic effect of food is digesting food. Oh, these scientists sat there and measured the energy that is needed to digest food, which it requires energy. But then they're like, see, if you eat food, remember the celery thing? Celery is uh a thermic effect because when you eat celery, your expended expenditure of energy is more to digest the celery than the total calories that you ate in the salad in the celery. So it was a net positive food. And uh I'm sitting there, I'm like, oh my God, we're really going down to the nitty-gritty of complete over the head of Americans. Like they're sitting there, and I grew up in the 90s and 2000s. So, I mean, girls, you know, kids' celery. They just that was their snack, they were eating celery because it was thermic effect. Oh, the stupidity. Uh, exercise activity. So that is the deliberate workouts that move the needle into energy expenditure. And then NEAT, you may have heard the acronym N-E-A-T, NEAT, non-exercise activity thermogenesis. Walking, standing, stares, chores, moving around, physical work, fidgeting, this stuff creates a thermic effect. Expendits expend expends energy. Thinking in itself, writing an exam increases thermic effect too. So even mental load can increase effect. So these are all neat, but those are the buckets of energy. Basal metabolism, the basic what you need, the thermic effect of food, digesting your food, exercise activity. That's what this podcast is all about. And then neat. Those are the four buckets. The one that you need to focus on is exercise activity. This is where the effort has to be put into. Making time for it, doing it. This gives you the you know, the person who thinks they're active because they work out needs to rethink this.

The 24-Hour Day Reality Check

SPEAKER_00 25:13

Sleep eight hours, drive one hour, desk work eight hours, dinner and TV, lunch and TV, breakfast and TV, three hours, phone and computer work, two hours on your phone. Going to the gym, one hour, and then miscellaneous movement around the house, chores two hours. There you go. There's there's your 24-hour day. You barely got the gym in for one hour of movement. Then they say, I exercise every day. I go to the gym every day for one hour. True. But they also spent 20 plus hours sleeping, sitting, or largely sedentary, and that's the distinction people need to understand. Nowhere else in the world do they live like this because of comfort and access. We're gonna soon be able to teleport to where we need to go to, like in like uh drone or personal drone cars. That's what's coming up next. Elon Musk is gonna announce this soon. You'll sit in a pod, it's a drone for humans. You can just use the remote, drive up. You can only get to 100, 200 feet above ground level, and we will be flying in these pods in the drones and move. Like, we won't have to move. We just won't have to move. And then these drones will deliver stuff straight to us. We we physically are taking away movement, um, but hopefully freeing up time to move, I hope. So we're getting becoming more sedentary

How The Rest Of The World Moves

SPEAKER_00 26:31

because of comfort. Nowhere else in the world do they do this, they have to walk everywhere. Have you if you've ever traveled anywhere? Europe is a great place to go. It's cities that are thousands of years old that can not physically and infrastructurally adapt to SUVs, trucks, buses. They just they can't make the roads that big. People have to, and traffic's insane. People have to walk and bike. Amsterdam, what a great city. The people everyone bikes in Holland. And the temperature is cold. They are just out there doing it. The Mediterranean, they all walk. You have to walk everywhere. Everyone's sweaty, everyone's walking. It's just the way it works. They get way more than five kilometers a day in walking. The rest of the world and South America, uh, Africa, Asia, they walk. People just, it's just walking makes up most of your transport for the day. They move and they physically have to wash the clothes and hang them on a clothesline, and there's just so much more movement compared to us. So the rest of the world kind of is forced to have a bet a higher activity and exercise activity bucket above the thermic effect and their basal metabolic metabolisms. And that's why the rest of the world has different BMIs than North America. I hope that gets us thinking.

The Healthy Middle And Final Push

SPEAKER_00 27:51

You saw a little bit of my personality come out there and the frustration of just the daily conversations out there, of just people constantly being wrong. Constantly. Just imagine being a doctor or being anyone, being me, listening to conversations of people just literally stating sentence after sentence of incorrectness. Oh, pray for me. Think of me, send me some good vibes. It's it's it's debilitating. It is so crazy to listen to people just talk wrong, just say the wrong. They're like, Dr. Key, two plus two is five. If you mix red and yellow, you get pink, uh, the sky is green, and uh, my dog's a cat. That's how I feel every day. That's how I feel. I'm like, oh, this is very interesting. I'm gonna have to be very nice to you because uh Google reviews and stuff, I don't want you to say bad things about me. But uh the fact this is really rough life here, just the incorrectness of uh of just science and just the misunderstanding. And that's why I'm like, okay, this podcast can be used for some good. And uh, and we should do a whole thing about fitness too, and just how the overcorrection in the fitness industry of thinking that six-pack abs is the ultimate fitness thing, and then guys are dying at 42 from heart attacks because they're on way too much testosterone and branch chain amino acids and doing the opposite. Why can't we just sit in the healthy middle of what we're supposed to do? Why do we have to be so sedentary and be, you know, um comic book guy from Simpsons or or Arnold Schwarzenegger? I just don't understand why we have to Arnold Schwarzenegger, you know, is is a little bit healthier, but you know, this crazy stuff that we just the moderate middle is great. It's a great place to be. It's the most sane place to be. So hopefully that influences you share this with someone that needs to hear this. They just need to move more. They they need to move more, and what they're doing is just not enough. They need to hear that basics. And that's why we're inflamed. That's why our joints hurt, that's why we have this chronic like immune response all the time. It's because we're just not flushing. And when you move more, you got to drink more water. And when you drink more water, you flush more. And when you flush more, you eat better and you're less hungry, and you just create this positive cycle that I wish more and more people would experience. Stay well, stay healthy. If you need anything or have any questions about this episode, email us at info at fulllifetampa.com. We're more than happy to help you out. Take care and God bless.