Why I say act Like a women
A question from a Substack reader
A question from a Substack reader (substack.com/MichaelfRoizenMD) hit my email inbox last week
Question: I’m in Dr Roizen’s coaching program. I started at 4000 steps a week. Do you know why Dr Roizen asks me to say act like a woman when I am increasing my step count?
This is an important guideline regarding your exercise routine to ensure a sustainable and injury-free progression to healthy longevity. He calls this Lessons from Women. This phrase isn’t to be sexist—it is just women are more prudent.
Why a woman you might ask? In many cultures and contexts, women have historically navigated life with a keen sense of following instructions and not going beyond what is recommended. Let’s explore this through the lens of physical fitness, a realm where the risk of overextension is all too real. Imagine you’re committed to improving your daily step count. If you currently average 4,000 steps, the temptation might be to double that number as quickly as you feel possible. You do 4400 and you feel good so you go for more, and then you get injured. I have had too many men do this and have to restart at their wellness longevity goals 6 months later. However, women mostly would advise a different path—one of prudent and deliberate progress.
Instead of a drastic leap, consider increasing your steps by no more than 10% each week. This means that next week, your target would be 4,400 steps daily. This incremental approach isn’t about limiting potential but about fostering sustainable growth. It's a strategy that applies equally to resistance training and cardiovascular exercises.
Why is this gradual increase so crucial? Men, particularly, often push beyond their limits, only to find themselves sidelined by injury. Women, conversely, have historically been more attuned to the signals of their bodies, understanding that longevity triumphs.
By embracing this philosophy of restraint, we allow ourselves the grace to grow steadily, without the setbacks that come from overexertion. So, as you move forward in your personal and professional endeavors, remember to pace yourself. Allow your progress to be gradual and intentional, ensuring that each step taken today fortifies the path for tomorrow.
So I’d like you to please increase your activity levels by no more than 10% each week. For example, if you are currently completing 4,000 steps per day, aim for a maximum of 4,400 steps daily in the following week. This principle applies to both resistance exercises and cardio workouts, that way you can minimize the risk of injury from sudden overuse and promote long-term success.
Let me explain it as I do to the 5th graders I coach for a sports team--"I want you to pretend to be a careful lady. This might sound silly, but whether you're a boy or a girl, I want you to pretend to be a careful lady. What do I mean? Well, sometimes when you are feeling strong, you might want to do a lot more. But I want you to just do a little bit more. If you walk 4,000 steps every day, next week, you can walk 4,400 steps. That's a little bit more, but not too much. This is for exercise too, like lifting things or running. Sometimes, boys do too much and get hurt, and then they can't play for a long time. So, let's be like careful ladies and do things slowly so we don't get hurt. Is that okay?"
· Here’s the song the Ai created related to this Dr Roizen and his team really like it.
· Hey, listen up, got a message for you,
Doesn't matter if you're wearing heels or shoes,
Take it slow, don't push too hard,
Just like a lady, play it smart.
(Pre-Chorus)
Feel the rhythm, take your time,
Step by step, you'll be just fine,
No need to rush, no need to race,
Pace yourself, find your space.
(Chorus)
Like a lady, like a lady, oh, oh,
Keep it steady, let it flow,
Increase a little, don't go too far,
That's how you'll shine like a star.
(Verse 2)
Type A or not, hear what I say,
Take it easy, day by day,
4,000 steps? Just add a few,
Don't overdo, stay true to you.
(Bridge)
Resistance, cardio, all the same,
Gradual growth is the name of the game,
Men might rush, but don't you trip,
Step by step, you'll never slip.
(Chorus)
Like a lady, like a lady, oh, oh,
Keep it steady, let it flow,
Increase a little, don't go too far,
That's how you'll shine like a star.
(Outro)
So hear me now, take it slow,
Feel the groove, let it grow,
Like a lady, like a lady, oh, oh,
That's the way to steal the show.