Cake, Sugar, and Squats: What Do We Really Count as Healthy?

If I told you I ate three slices of cake and drank a cup of sugar, most people would react immediately. You’d say, “That’s not healthy,” without hesitation. We all know nutrition has rules. Balance and quality matter if we want our bodies to feel and function their best.

But now imagine I told you I did 20 squats, spent some time gardening, swam a little, ran15miles, then played pickle ball, then rode my bike and then did a round of jumping jacks. Most people would cheer me on and say, “Great job!” The difference is, random movement gets praised as if it automatically equals exercise. But here’s the truth: just like food, movement has rules too.

Exercise is not just about doing “a little of this and a little of that.” Purposeful movement follows principles like progression, recovery, and consistency. Those principles are what bring the benefits—stronger bones, a healthier heart, sharper brain function, and mobility that lasts well into older age. Without structure, movement is just activity. And while activity is better than nothing, it won’t deliver the same protection against disease, injury, or decline.

Nutrition and exercise go hand in hand. Food fuels your body, but purposeful training transforms it. If we wouldn’t accept “anything goes” when it comes to eating, why should we accept it when it comes to movement?

And this is true for every age. Kids need purposeful movement to build coordination and strong bones. Adults need it to stay resilient through life’s demands. Older adults need it to protect independence and quality of life. No matter the stage of life, movement with purpose is one of the best investments we can make in our health.

Donna Medina, Board Certified Exercise Physiologist