You can be fit and healthy and remain stress-free. Contrary to what you might think from seeing fitness influencers who seemingly work out daily, meal prep constantly, and walk for hours, that’s not what wellness looks like. You may be surprised to discover how little you need to do to reap the most benefits.
Stress-Free Strength Training
Studies show that you only need to do full-body resistance training once or twice a week to maintain fitness. Now, if you have goals or a specific aesthetic you want to attain, you will likely need more time in the gym. But if you seek longevity and health, a couple of days is enough. Ensure you follow a good strength program that will take your body through all ranges of motion while prioritizing compound movements to maximize muscle building.
It may seem daunting to think about lifting weights, especially if you have never done it before. My advice? Start simple. Find a reputable trainer or online program you can follow. Go light and perfect the movements before adding more weight. With my new clients, I typically start with bodyweight, suspension training, bands, or isometric training, where you hold a position in place. If someone has never done resistance training, these three modalities are a great and safe introduction.
Stretching to Stay Stress-Free
One of the best ways to calm your body and mind is through static stretching, which is holding your body in a stretched position for 20 to 30 seconds at a time. Relaxing through the stretch and breathing deeply helps your central nervous system relax completely and assists with recovery. It also helps you release any tension or anxiety you may have. The best time to do this is daily for 10 minutes before bed. You will sleep so much better with a calm, relaxed body!
Make Time for Play
Our bodies are made to move in all directions to accomplish all kinds of things. However, as we age, we lose the ability to move in some ways. You can undoubtedly exercise functionally, but what’s way more fun? Playing! Take your kids to the playground, toss a ball, throw baskets, and ride bikes. It all helps you maintain your mobility and ability to move. And it’s no extra time in your day or week. Your kids will love to see you climb the equipment and hang from the monkey bars!
Take a Walk
All the research points to daily movement as the best way to stay healthy. Approximately 8,000 steps a day is ideal. This can be challenging to achieve if you have a sedentary job, which many of us do. The best way to attain this is to walk in the morning and at night, plus take breaks during your day. Take your dog or your partner, even your kids! I love to start and end my day walking Ozzy, my flat-coated retriever. It takes me 15 to 20 minutes, and the fresh air feels fantastic even when it’s cold outside.
Go for a Run?
If you like to run and you are able to run, all you need is a half-mile to a mile twice a week to get the endurance and heart-healthy benefits of running. I can’t stress enough that you must make sure you have good form. Running is a skill. If you are not doing it correctly, it can really mess you up! But if you love it, do it! Cycling or swimming is a great way to build endurance, too.
Stress-Free Fitness Roadmap
So, what does all of this look like each day and week? Here’s a quick outline of how you might fit this in:
Monday – 20 minutes of full-body resistance training, walk (morning and night), stretch 10 minutes before bed.
Tuesday – Run or cycle, stretch 10 minutes before bed
Wednesday – Walk, stretch 10 minutes before bed
Thursday – 20 minutes of full-body resistance training, walk, stretch 10 minutes before bed
Friday – Run or cycle, stretch 10 minutes before bed
Saturday/Sunday – Walk or hike, play and stretch 10 minutes before bed
Bonus: Stress-Free Nutrition
In addition to movement, make sure you are eating healthy. That doesn’t have to be complicated, either. Prioritize whole, one-ingredient foods. Ensure you have protein, carbohydrates, fat, and fruit or vegetables with every meal. Sheet pan recipes, stir fry, and one-pot meals are the easiest ways to accomplish this for dinner. Make enough for lunch the next day. Always start your day with at least 30 grams of protein and a well-rounded breakfast. You need to make sure you are consuming nutritious food as soon as you wake up and throughout the day to avoid blood sugar crashes and/or extreme hunger at the end of the day. And stay hydrated, too! There is so much more to nutrition than this, but if you simply avoid processed foods and prioritize protein, you are 80 percent of the way to a stress-free, healthier you!