The Last Podcast You Ever Need To Hear About Exercise | Shannon Palus

1. Shift Exercise Focus to Mood

Prioritize exercise for its impact on mood, sense of purpose, goal setting, and learning new skills, rather than primarily for weight loss or changing body shape, as exercise is generally a poor way to lose weight.

2. Go Slow in Most Workouts

Structure your exercise routine so that 80% of your workouts are easy and 20% are hard (polarized training), or at least 40-50% are easy. This approach prevents burnout, allows for recovery, and builds volume effectively.

3. Ditch Obsessive Tracking

Avoid tracking workouts obsessively (e.g., steps, speed, output numbers) as it can cause anxiety and detract from the experience. Instead, focus on how your body feels during movement.

4. Adapt Exercise as Life Changes

Be open to continually rethinking and adjusting your exercise routine as your body, schedule, and interests evolve over time. Don’t cling to past body shapes or performance levels, which can lead to suffering.

5. Exercise for Personal Enjoyment

Engage in exercise primarily because you want to and it enhances your life on a day-to-day basis, rather than feeling obligated by external standards, specific workout types, or the pursuit of optimal health metrics.

6. Question “No Pain, No Gain”

Recognize that pushing yourself to the maximum in every workout is a recipe for physical and emotional burnout. More exercise is not necessarily better, and it doesn’t automatically lead to greater well-being.

7. Be Skeptical of Latest Science

Avoid driving yourself crazy by trying to follow every new scientific study or specific numbers (like 10,000 steps), as scientific consensus evolves slowly and obsession can lead to orthorexia.

8. Embrace Leisurely Movement

Incorporate leisurely activities into your movement routine, such as long, gentle walks or bike rides, viewing exercise as an integrated part of your life rather than a punitive task.

9. You Don’t Need Fancy Equipment

Understand that effective exercise doesn’t require expensive equipment; you can achieve fitness by using your body weight and engaging with your environment (e.g., pushups, running outside).

10. Invest in Expertise Over Equipment

Consider paying for a personal trainer or yoga teacher to learn proper form and technique, as this investment in expertise can be more valuable than expensive equipment for preventing injury and maximizing body movement.

11. Critically Evaluate Expert Advice

Be aware that fitness instructors and trainers may bring their own biases and obsessions to their advice. Take what’s helpful and disregard what doesn’t align with your goals or body.

12. Take Breaks When Needed

Allow yourself to stop or take breaks from intense training when you are injured, burnt out, busy, or simply need a reset. You don’t have to ’earn’ rest or relaxation.

13. Incorporate Strength Training for Aging

As you age, particularly during life changes like perimenopause, actively incorporate strength training (lifting weights) to support your body’s changing needs.

14. Ensure Adequate Protein Intake

Alongside strength training, ensure sufficient protein intake to support your body, especially as you get older or go through significant physiological changes.

15. Ditch the Mirror During Workouts

Avoid working out in front of mirrors to reduce stress, self-objectification, and distraction. For form correction, rely on external observation or video recording instead.

16. Beware “Super Short Workout” Claims

Approach claims about “seven-minute workouts” or “three-second workouts” with skepticism, as they are often based on small, unique lab studies that may not translate to real-world effectiveness for the average person.