Start Fitness Goals in November

Amidst the year-end stress from work or school, the tension of a divisive election season, Halloween candy scattered around, and the upcoming months filled with celebrations and family travel, it's no surprise that we often feel the urge for a "new year, new you" mindset by the time December rolls around.

But why wait until January to start stress relief and incorporate physical activity into your routine?

Begin now by setting realistic goals to help manage discipline and stress, laying down a strong foundation for any New Year aspirations.

A practical aim during this time is to maintain your current weight, as gaining five or more pounds over the last two months of the year is common. However, prioritizing stress relief is crucial.

We need efficient and simple ways to naturally alleviate stress, and fortunately, these methods are straightforward.

Relying on holiday spirits won't solve stress relief and recovery.

consider these effective solutions for managing stress:

Breathing

Breathing is fundamental to life, happening about 22,000 times daily. Mastering this simple act can greatly aid in combating daily stress and anxiety.

Focused breathing can shift your nervous system toward calmness, resulting in clearer thoughts and better sleep.

Start by inhaling deeply through your nose, letting air fill your lungs for three to four seconds. Follow with a slow exhale through the mouth for six to eight seconds. This breath ratio (inhaling to exhaling at 1:2) serves as a natural remedy for anxiety.

Incorporate this routine before sleeping, and you may find falling asleep becomes more effortless, leading to rejuvenating mornings.

Better Sleep

Sleep is the ultimate recovery tool for stress, be it mental, physical, or emotional. Setting an alarm for your bedtime routine can help establish a consistent sleep ritual.

Cut off caffeine intake post-3 p.m., and keep your room quiet, dark, and cool. Combining this with a relaxing breathing exercise can tackle what hinders restful sleep.

Begin the wind-down process by reading a book or magazine—avoid phones and computers. Switching off electronic devices about an hour before bed sets the stage for better sleep, allowing your body to naturally recover from stress throughout the night.

Walking and Breathing

Adding more steps to your day can be life-changing. Regular walking, whether in the morning, during lunch, or after a stressful day, can have a significant impact.

Even short walks of 10 minutes during breaks or after meals can make a difference.

Pairing deep breathing with walking helps recharge your mind and body, supporting mental health and weight management. It's a simple yet effective way to reduce stress.

Stretching and Breathing

Hold each stretch for two to three breath cycles. Counting breaths rather than seconds ensures an effective stretch time of 15-20 seconds. This approach alleviates physical stress and relaxes the mind.

Maintain Your Workouts

If you have a regular workout routine, strive to maintain consistency during the holiday season.

It's vital to keep moving, especially with the busy schedule between November 1 and January 1. Physical activity provides an essential outlet for stress, particularly during the holidays.

Opt for lower-intensity workouts if you're feeling burnt out, as they are effective without adding extra stress. Avoid pushing yourself too hard; choose exercises that relieve stress rather than exacerbate it.

Start now to get ahead on your New Year's Resolutions. These natural methods for managing stress and weight are simple and require minimal time and awareness.

Pay attention to your mind and body and how you feel. Integrating breathing, improved sleep, basic movements, and stretching can lay the groundwork for a fulfilling fitness and wellness journey.

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