#050 - What is Health…Really?
If you ask ten people what “being healthy” means, you’ll likely get ten different answers.
For some, it’s running marathons.
For others, it’s having visible abs or looking like they belong on the cover of a fitness magazine.
But here’s the truth, health is far more nuanced than appearance or performance alone.
The Illusion of Health
Over the years, I’ve worked with a wide range of people, long distance runners, gym enthusiasts, and even fitness models. On the surface, many of them looked like the definition of health.
But when you look closer, the picture often changes.
I’ve seen magazine cover models turn up for shoots, look incredible under the lights, and then step outside for a cigarette. Not casually, but strategically, smoking to suppress appetite so their abs would be more defined for the camera.
I’ve seen athletes who can run for miles but can’t lift their arms overhead without compensation. Runners with impressive endurance but poor mobility, persistent injuries, and diets built around convenience rather than nourishment, gels, bars, and quick sugar hits just to get through the next session.
So, are they fit? In some ways, yes.
Are they healthy? Not necessarily.
Health Is Not One Dimensional
Real health isn’t a single trait, it’s a balance of multiple systems working well together.
Let’s break it down into a few key pillars:
1. Movement and Physical Capability
Health isn’t about excelling in one area, it’s about competence across many.
Ask yourself:
Could you lift your own body weight?
Could you run a mile without stopping?
Can you bend down and touch your toes?
These aren’t elite benchmarks, they’re basic indicators of a body that functions well.
2. Strength and Muscle Mass
As we move past 40, muscle becomes increasingly important, not for aesthetics, but for:
Joint support
Metabolic health
Injury prevention
Longevity
Losing muscle isn’t just about getting “softer”, it’s about becoming more fragile.
3. Cardiovascular Fitness
You don’t need to run marathons, but your heart and lungs should be capable.
Can you:
Walk briskly without getting breathless?
Climb stairs comfortably?
Recover quickly after exertion?
That’s real world fitness.
4. Nutrition
Fuel matters.
If your diet is built around convenience, processed snacks, sugar spikes, and quick fixes, you may function, but you won’t thrive.
Good nutrition isn’t about extremes. It’s about:
Consistency
Whole foods
Adequate protein
Balanced energy intake
5. Sleep and Recovery
This is the most underrated pillar of all.
You can train hard and eat well, but without proper sleep:
Recovery suffers
Hormones become dysregulated
Fat loss becomes harder
Mental clarity declines
If you’re not sleeping well, you’re not truly healthy.
6. Lifestyle Factors
Let’s be honest, this is where many people fall short.
Alcohol intake
Stress levels
Daily movement, or lack of it
Time spent sitting
These quietly shape your health more than any gym session ever will.
The Missing Piece, Balance
Here’s where it gets interesting.
You can tick all the boxes above, train regularly, eat well, sleep properly, and still not be healthy.
How?
Obsession.
If your entire identity revolves around diet, training, or appearance, if one missed workout or “bad” meal throws you off mentally, then your health is fragile.
Outwardly, you may look like the picture of health.
Internally, you’re one disruption away from burnout.
True health includes:
Flexibility, physically and mentally
Sustainability
Enjoyment of life
A Simple Reality Check
Look around you.
When you see someone who appears genuinely healthy, chances are they:
Move well
Have a reasonable level of strength
Carry a healthy amount of body fat
Sleep consistently
Live with balance
They’re not extreme. They’re consistent.
Now ask yourself:
Could they lift their own weight?
Could they run a mile?
Can they touch their toes?
Do they prioritise sleep?
If the answer is “yes” across the board, you’re probably looking at someone who is truly healthy.
So, What Should You Do?
For most people over 40, the answer isn’t dramatic.
You don’t need a complete overhaul, you need incremental improvements:
Move a bit more each day
Build some strength
Improve your cardiovascular fitness
Lose a few pounds if needed, or gain some muscle
Sleep better
Cut back on alcohol, yes, that one matters
Start small. Stay consistent.
The Long Game
Health isn’t built in 6 weeks.
It’s not found in extremes.
And it’s certainly not defined by a photoshoot or a race medal.
It’s built quietly, over time, through habits.
Because the alternative, a slow drift into poor health, doesn’t end well.
So don’t chase perfection.
Don’t chase appearances.
Chase balance. Build habits. And aim to be just a little healthier than you were yesterday.
Thank you
James Culmer-Shields