#1 are you doing your cardio 🤔?
  As we grow older, wiser, our lifestyles becomes more sedentary. Unlike previous generations who farmed and had more physically demanding labor, most of us spend our days sitting at desks, driving, or working jobs that require little movement. This lack of activity takes a toll on our cardiovascular health, metabolism, and overall energy levels.
  Incorporating cardio into your routine 2-3 times a week for at least 30 minutes helps bridge the gap between our modern sedentary lives and the natural movement our bodies were designed for. Whatever cardio you choose, the key is consistency.
  During colder months or unfavorable conditions, cardio at the gym or home is a necessary alternative. But, as soon as the weather improves, it is highly beneficial to move your cardio outdoors. Exposure to sunlight increases Vitamin D levels, which supports bone health, immune function, and mood regulation. Additionally, being in nature enhances mental clarity, reduces stress, and provides a refreshing change of environment, making outdoor workouts more enjoyable and sustainable.
Expanding on the Benefits of Cardio
- Cardiovascular Health – Building muscle requires increased blood circulation, placing more demand on the heart. Regular cardio strengthens the heart, improving its efficiency and better preparing it for daily stressors such as work, family responsibilities, and social interactions.
- Extra Calorie Burn – Most people do not burn enough calories throughout the day. Without incorporating extra movement before or after work, weight loss becomes difficult. This puts us in a position to lose weight. We need to consume 1,100 or less and it is not sustainable or healthy in the long run. Cardio helps create a balanced calorie deficit, making weight loss more manageable.
- Balancing Nutrition & Exercise – Strength training and plyometric workouts trigger muscle recovery and repair, requiring more nourishment. Intense workouts may increase hunger, and a single high-calorie snack can easily negate the calories burned. Cardio provides a way to burn additional calories without significantly increasing appetite.
- Improved Recovery & Performance – A well-conditioned cardiovascular system enhances endurance, allowing for more effective resistance training sessions. Better cardiovascular health means fewer breaks, more work accomplished, and a lower likelihood of feeling lightheaded or fatigued.
- Multitasking Opportunity – Cardio provides the perfect opportunity to catch up on e-books, podcasts, or audiobooks. However, maintaining a moderate pace is essential to ensure proper focus and comprehension.
- Weight Loss & Endorphin Boost – Cardiovascular exercise stimulates endorphin production, leading to improved mood, reduced stress, and increased overall well-being. It also supports weight loss by boosting calorie expenditure, making it a critical tool for those aiming to shed excess weight.
  By incorporating regular cardio workouts into your routine, you can significantly enhance your quality of life. From better heart health, mental clarity to improved endurance and weight management, cardio is an essential component of a healthy and balanced lifestyle. Plus personal note. It allows me to see much more of the world from a better perspective. Being able to hike, snowboard, bike, jog can take you to the most scenic parts of the world!
Where to Start?
- 30-Second Sprints + Walk Breaks
- Run fast for 30 seconds, then walk for 1-2 minutes.
- Repeat 5-10 times. Done in 15-20 minutes.
- Walk or Jog for 30 Minutes
- Just go outside (or use a treadmill) and walk or jog at a steady pace for half an hour.
- Do this 2-3 times a week.
- 5-Minute Cardio Circuit
- Do jumping jacks, squats, and step-ups for 1 minute each.
- Rest 1 minute, then repeat. Do 3-4 rounds for a quick workout.
🚀 Just get moving! If you want more detailed workouts or a plan that fits your goals, reach out—I can help!
