Physical inactivity has emerged as one of the most significant threats to public health in the modern era. According to a recent University of Iowa study, sedentary lifestyles are associated with an increased risk of at least 19 chronic conditions, including depression, obesity, hypertension, and diabetes. By examining over 40,000 patient records, researchers have provided some of the most comprehensive evidence yet of the profound health risks posed by inactivity. So, let’s discuss some of the dangers of inactivity. While we’re at it, let’s also explore the essential role of nutrition, and I’ll advocate for a true omnivorous lifestyle to bolster both physical activity and overall well-being.

The Costs of Sedentary Living

The study in question demonstrated that physically inactive patients had nearly twice as many chronic conditions as their active counterparts. That’s actually a very big finding, but also somewhat expected. In the study, inactive individuals experienced significantly higher rates of depression, obesity, and cardiovascular issues, but this really demonstrates the critical importance of regular movement in maintaining health.

Yet, despite these alarming trends, healthcare systems have been slow to prioritize physical activity screenings, which could identify at-risk individuals early and prevent chronic diseases through timely intervention. Of course, this trend is also to be expected. After all, it’s not like mainstream medicine prioritizes nutrition and activity in the first place.

What I want you to know is that even modest increases in activity levels can yield measurable health benefits, and this study supports this notion. For instance, transitioning from zero physical activity to even insufficient levels (1-149 minutes per week) reduced the median number of chronic conditions from 2.16 to 1.49. That’s impressive, and it really demonstrates the powerful impact of incorporating movement into daily life. However, this prescription doesn’t necessarily require rigorous gym workouts. Instead, it simply requires consistent and intentional physical engagement – walking, biking, swimming, hiking, etc.

Nutrition or Activity – Which Should Come First?

While there is no denying that exercise is vital for maintaining physical and mental health, it’s important to recognize that sustainable weight loss and overall wellness are achieved primarily through diet, not the gym. In my experience, inactivity often coexists with poor dietary habits, creating a vicious cycle of declining energy levels and increasing health risks. In my opinion, breaking this cycle requires a dual approach that prioritizes nutritional excellence alongside moderate physical activity.

From a health science perspective, I would say that nutrition provides the building blocks for energy, recovery, and motivation. This is to say that diets deficient in essential nutrients can exacerbate fatigue and reduce the likelihood of engaging in regular exercise. Conversely, a well-balanced diet rich in bioavailable nutrients from diverse food sources supports energy production, cognitive function, and mood—factors that collectively enhance one’s capacity (and willingness) to be active.

Unfortunately, there are a lot of misconceptions when it comes to what constitutes a “healthy diet.” This is one of my biggest frustrations and obstacles when people ask for tips or advice. Making things worse is that many will attach their identity to some dietary pattern – patterns that leave them deficient in many key nutrients. Of course, we can blame much of this on social media trends. There is a better way.

The Omnivorous Solution: Animal Products and Fruits

In my experience, one of the most effective dietary approaches to combat inactivity and promote overall health is a true omnivorous lifestyle. This means we avoid the things that we are not designed to eat. Ultimately, this lifestyle is centered around animal products and fruits. This combination provides:

• High-Quality Proteins: Animal-based proteins deliver essential amino acids necessary for muscle repair, recovery, and growth, all of which support an active lifestyle.
• Healthy Fats: Nutrient-dense animal fats contribute to hormone regulation, including hormones like testosterone and estrogen that influence energy and physical performance.
• Essential Vitamins and Minerals: Animal products are rich in bioavailable nutrients such as B12, iron, and zinc, which are critical for energy production, oxygen transport, and immune function.
• Antioxidants and Fiber: Fruits offer a powerhouse of antioxidants to combat oxidative stress and fiber to support gut health, both of which influence overall vitality and well-being.

I have written about this extensively, but I’ll say that by adopting a diet rooted in these food groups, individuals can fuel their bodies more effectively, making physical activity less daunting and more enjoyable. Moreover, the avoidance of anti-nutrients and refined or processed foods ensures we get the biggest bang for the buck at all times. By incorporating moderate activity, we get a complete transformation – and it happens rather quickly, too! The resulting synergy between diet and movement fosters a positive feedback loop—better nutrition enables more activity, and more activity reinforces healthier dietary choices. The next thing you know, you’re back on track and feeling great!

Reframing Weight Loss and Motivation

Despite what the expensive gurus might tell you, the critical takeaway here is that weight loss occurs at the plate, not in the gym. Sure, exercise complements a healthy diet, but it is not the primary driver of weight management. When individuals focus on nourishing their bodies with nutrient-dense foods, avoiding epigenetic triggers, and staying away from foods they were not designed to eat, they often experience improved energy levels, better sleep, significant weight loss, and enhanced mood—all of which increase motivation to move and stay active.

This shift in perspective can be liberating, particularly for those who view exercise solely as a weight-loss tool. Instead, physical activity becomes a celebration of the body’s capabilities, supported by the foundation of excellent nutrition. Moreover, when physical activity becomes more enjoyable rather than a chore (such as a walk vs a grueling gym routine), they are more likely to engage. In other words, it’s approaching health smarter – not harder.

Final Thoughts

The University of Iowa study should serve as yet another wake-up call about the dangers of inactivity, but it should also offer a hefty helping of hope. Even small changes in activity levels, paired with a commitment to optimal nutrition, can significantly improve health outcomes. By embracing an omnivorous diet rich in animal products and fruits, individuals can fuel their bodies for movement, break free from the cycle of inactivity, and unlock the physical and mental benefits of a more active life. And finally, I’ll close by saying that the path to vitality is as much about what we put on our plates as it is about the steps we take each day. Act accordingly.

If you would like to learn more, be sure to check out Nature’s Intent.

Dr. Robertson is a health researcher and educator, not a physician. The information provided here is not medical advice, a professional diagnosis, opinion, treatment, or service to you or any other individual. The information provided is for educational and anecdotal purposes only and is not a substitute for medical or professional care. You should not use the information in place of a visit, call consultation, or the advice of your physician or other healthcare providers. Dr. Robertson is not liable or responsible for any advice, course of treatment, diagnosis, or additional information, services, or product you obtain or utilize. IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY, YOU SHOULD IMMEDIATELY CALL 911 OR YOUR PHYSICIAN.