The Best Way to Get a Jump-Start on New Year's Fitness Goals: Start in November

Between the end of the year work (or school) stress, a long and divisive voting season, candy all over the house from Halloween and the next two months full of parties, feasts and family travel, it is no wonder we feel the need for the “new year, new you” cliché before the end of the year. 

But why wait to get started with stress relief and physical movement? Start now with a few logical goals that can help you with your discipline and stress to build a solid foundation for any New Year goals.

This time of year, a good goal is not to gain weight. Try to maintain what you have, as adding five or more pounds in the last two months of the year is typical. However, the most essential piece is stress relief. We need to find quick and easy ways to metabolize stress naturally, and the good news is that these solutions are straightforward.

Unfortunately, stress relief and recovery cannot be accomplished by increasing the consumption of holiday spirits. Try these quick solutions to naturally deal with multiple areas that stress comes from this time of year:

Breathing

It is the first and last thing we do in our lives, on average, we inhale and exhale 22,000 times daily. We should get better at it, especially since it is our tool for fighting daily stress and anxiety when we feel it. In a few minutes of focused breathing, you can change your nervous system into calm, creating clearer thoughts and peaceful sleep.

Begin by inhaling deeply through your nose, allowing the air to fill every corner of your lungs for three to four seconds. Then, slowly exhale through your mouth for six to eight seconds. This simple breath ratio (one part inhalation to two parts exhalation) is a natural antidote to anxiety. Embrace this ritual before bedtime, and soon, you may find that the embrace of sleep comes much easier, allowing you to awaken refreshed and ready to greet the day anew.

Sleeping Better

Sleep is our number one recovery tool from all stress (mental, physical and emotional). To help with this, set an alarm to start your sleep process and make it a daily ritual. Lay off caffeine after around 3 p.m. and keep the room quiet, dark and cool. The combination of adding a relaxing breathing drill to help you fall asleep is a one-two punch to what may be keeping you awake.

You can start the process by reading a book or a magazine (not a phone or computer). Make this the time you turn off the TV, phones and computers during this part of the evening (about an hour before bed). This will put you in a better sleep state and help the body do what it naturally does – recover from stress during sleep.

Also, read why overdrinking ruins your sleep/recovery.

Walking and Breathing

This can be a game-changer. Finding ways to add more steps to your day can truly transform your life. Consistent walking can profoundly impact whether first thing in the morning, during lunch, or after a stressful day. Even 10 minutes here and there when you take a break or after a meal can make a difference. When you add deep breathing to your walk, you are recharging your mind and body, supporting your mental health, and aiding in weight management. It's a simple activity with powerful stress-busting benefits.

Stretching (and Breathing)

Hold each stretch for two to three breath cycles. Count your breaths instead of wondering if it has been 15-20 seconds, which is a perfect hold time per stretch. This combination will relieve physical stress in our bodies and relax our minds.

Don’t Skip Your Workouts

Stay consistent during this season if you work out regularly. It's crucial to double your efforts to keep moving, especially with the time-consuming activities between November 1 and January 1. You still need some form of physical stress outlet, especially during the stressful holiday season. It does not have to be high-intensity, as lower-intensity workouts work well when feeling burned out and overstressed. The last thing you need is to burn the candle at both ends. Select exercises that help you relieve stress versus add to your overtrained and over-stressed mind and body.

Act now to get a head start on your New Year's Resolutions. These natural remedies to stress and weight gain are simple and require little time and self-awareness. Listen to your mind and body and how you are feeling. Adding breathing, better sleep, some basic movements, and stretching can be a life-changing start to your solid foundation for enjoying a true fitness and wellness journey.

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