3037: How to Make Cardio Enjoyable by Nia Shanks on Functional Health Benefits and Improved Stamina

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[00:00:24] So, press play on Good Sleep Tonight because a good tomorrow starts with a good night's sleep. Just search for Good Sleep in your podcast app and be sure to pick the one from Optimal Living Daily. This is Optimal Health Daily, How to Make Cardio Enjoyable by Nia Shanks of niashanks.com. And I'm Dr. Neal, your very own personal narrator.

[00:00:49] Hey there, happy Saturday, hope your weekend is off to a great start. And welcome back to Optimal Health Daily, or OHD, where I act as your narrator of popular health and fitness blogs, and usually with a bit of my commentary at the end. Now, we have five shows covering a bunch of different topics. Just search for Optimal Living Daily in any podcast app to find them. And with that, let's get right to it and start optimizing your life.

[00:01:18] How to Make Cardio Enjoyable by Nia Shanks of niashanks.com. I used to hate doing cardio. The reason cardio was a loathsome drudgery is now blatantly clear. It was once done for the sole purpose of burning calories. I wanted to burn calories to lose fat. I wanted to lose fat so I'd like my body more, or at least hopefully dislike it less.

[00:01:42] If the only reason you do something is because you dislike the way your body looks, you're probably not going to enjoy it. Cardio was once punishment for having what I perceived to be at the time, too much fat on my body. Not anymore. Cardio doesn't have to suck. Whereas cardio, or conditioning work as it's also called, was once a cumbersome chore, it's now an enjoyable activity, or at least something I don't dread doing. Why? What changed?

[00:02:12] Well, my reasons for doing cardio are entirely different. Cardio is no longer something I do to just burn calories, and it's not punishment for overeating. It's a tool that allows me to more easily perform and enjoy my favorite hobbies. Cardio now is strictly for the performance and health benefits it provides. It's a self-care investment and training regimen to ensure, for example, I don't gas out too quickly on a strenuous hike up a mountain.

[00:02:39] Because of my dedicated conditioning training, I've been tackling hikes that are longer and more difficult than previous years, and completing them with energy to spare. Previously, I'd be stumbling out of the trail completely exhausted. Being able to do the things I love with greater ease, and confidently approaching ever-growing challenges with enthusiasm, is all the motivation I need to be adherent with my conditioning regimen. I don't have to pass up hikes because they're a bit too long or strenuous anymore.

[00:03:09] When you do something because you know it'll allow you to do the things that are important to you, better, or with more confidence, it'll suck significantly less. Cardio, fat loss, and your health. Cardio is not mandatory for fat loss. A caloric deficit, the sole driver of fat loss, is most easily achieved by consuming fewer calories. It is easier, after all, to not eat 500 calories than it is to burn the equivalent through exercise.

[00:03:37] However, did you know that three-quarters of U.S. adults don't hit the minimum weekly activity guidelines, which are 150 minutes of moderate intensity, or 75 minutes of vigorous intensity exercise, or some combination of both. It stands to reason people should be encouraged to move more often, not less. While cardio isn't mandatory for fat loss, it provides ample health benefits that shouldn't be overlooked.

[00:04:04] In fact, knowing cardio is a short and long-term investment in your health should also make it more enjoyable to perform. Now to the good stuff. How to make cardio more enjoyable. 1. Do what you enjoy or is most accessible. Have a favorite piece of cardio equipment, or at least one you don't despise? Use it. My preference is some type of bike, because it requires zero skill.

[00:04:30] If you don't have access to cardio machines, do something like brisk walking or even jogging. 2. Set performance-focused goals. What activities or hobbies do you enjoy, or do you want to try, that could be improved from cardio? If you don't enjoy many physical activities, what would you like to do better or easier in your daily life? Keep up with your children or grandchildren? Not get tired out from yard work, etc.

[00:04:57] 3. Have reasons to do cardio that have nothing to do with weight loss. Too many know what it's like to do cardio simply for the goal of burning fat. To help boost motivation, write down the benefits it will provide, like better conditioning, improved health outcomes, building physical and mental fortitude. It complements a favorite hobby. It provides stress relief, just to name a few. 4. Fit it into your current schedule.

[00:05:24] If you take your kids to the park or sports practice, walk around while they're playing, or squeeze in a brief workout during your lunch break. Look for opportunities in your current schedule to perform some cardio work. Remember, even 15-minute bouts provide benefits and add up over time. High-intensity intervals are a great time-saving option too. 5. Do anything that gets you moving. Getting on a piece of cardio equipment is not the only option.

[00:05:53] Do anything that keeps you moving at a sustained pace. Walk your dog. Go for a hike. Dance naked in your living room. Bike to work. Work. It's not what you do that matters. It's that you do something consistently. You just listened to the post titled, How to Make Cardio Enjoyable, by Nia Shanks of niashanks.com. And I'll be right back with my commentary. Oikos presents 15 seconds of strength. Here we go.

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[00:07:48] Visit WonderfulPistachios.com to learn more. Dr. Neil here for my commentary. Now, during one of his comedy routines, Jerry Seinfeld once said, quote, The only reason that you're getting in shape is so you can get through the workout. So, we're working out so that we'll be in shape for when we have to do our exercises. End quote. Now, not to cff on his point or his comedy bit, because I am a huge fan.

[00:08:14] But after listening to Nia's post, I hope you can see the flaw in his logic. Working out isn't just about getting in shape so that we can get through that next workout. Sure, it will definitely help with that. But more importantly, it's, as Nia mentioned, self-care. It allows you to enjoy other hobbies and events in your life without feeling pain or exhaustion. Nia mentioned that she can now do the things she loves with greater ease.

[00:08:41] Results from a number of studies have found that participating in regular physical activity can also increase your level of confidence. This increased confidence can then make other tasks and goals seem less intimidating. Tasks and goals that have nothing to do with working out. They may be work-related. But regardless, those that exercise regularly are able to tackle even non-exercise-related goals with more confidence. It's pretty remarkable.

[00:09:09] So, when it comes to getting in that cardio and getting active, instead of asking yourself, why bother? Ask yourself, why not? Alright, that'll do it from me for today. I hope you're having a great weekend so far, if you're listening in real time especially. And I'll see you back here tomorrow for the Sunday show and where your optimal life awaits.