The Best Way to Get Started with New Year’s Fitness Goals: Start in November

Between the end of the year work (or school) stress, the long and fragmented election season, candy all over the house from Halloween and the next two months full of parties, celebrations and family outings, it’s no wonder that then we feel the need for the “new year, new you” cliché before the year ends.

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

At this time of year, the best goal is not to gain weight. Try to maintain what you have, as gaining five pounds or more in the last two months of the year is common. However, the most important part is stress relief. We need to find quick and easy ways to reduce stress naturally, and the good news is that these solutions are obvious.

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

It’s the first and last thing we do in our lives, on average, we breathe in and out 22,000 times a day. We need to improve on it, especially since it is our tool to fight stress and daily worries when we feel them. With a few minutes of focused breathing, you can transform your nervous system into calm, clear thoughts and restful sleep.

Start by breathing deeply through your nose, allowing the air to fill each corner of your lungs for three to four seconds. Now, slowly breathe through your mouth for six to eight seconds. This simple breathing ratio (one part breath to two parts breath) is a natural antidote to anxiety. Embrace this ritual before bed, and soon, you may find that falling asleep comes easier, allowing you to wake up refreshed and ready to greet the day anew.

Sleep is our first tool for recovery from all stress (mental, physical and emotional). To help with this, set an alarm to start your bedtime routine and make it a daily ritual. Avoid caffeine after about 3pm and keep the room quiet, dark and cool. The combination of adding a relaxing inhaler to help you sleep is one punch that may keep you awake.

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

Also, read why drinking too much can ruin your sleep/recovery.

Walking and Breathing

This can be revolutionary. Finding ways to increase your daily steps can truly change your life. Constant walking can make a big difference whether it’s first thing in the morning, at lunchtime, or after a stressful day. Even 10 minutes here and there when you’re resting or after a meal can make a difference. When you add deep breathing to your walk, you rejuvenate your mind and body, support your mental health, and help manage your weight. It’s a simple process that has powerful stress-reducing benefits.

Hold each position for two to three breath cycles. Count your breath instead of wondering if it’s been 15-20 seconds, which is the perfect amount of time to hold each time. This combination will relieve stress in our body and relax our mind.

Stay fit this season if you exercise regularly. It is important to redouble your efforts to keep moving, especially with time-consuming activities between November 1 and January 1. You still need some way to release stress, especially during of stressful holidays. It doesn’t have to be high intensity, as low intensity exercise works best when you feel drained and stressed. The last thing you need is to burn the candle at both ends. Choose exercises that help relieve stress versus increasing your over-trained and over-stressed mind and body.

Take action now to start with New Year’s Resolutions. These natural remedies for stress and weight loss are simple and require little time and effort. Listen to your mind and body and how you feel. Incorporating breathing, better sleep, some core movements, and stretching can be a life-changing start to your solid foundation for enjoying a true fitness and health journey.

Want to Learn More About Military Life?

Whether you’re considering joining the military, looking for basic exercise and training tips, or adapting to military life and benefits, Military.com has you covered. Subscribe to Military.com to get military news, updates and resources straight to your inbox.

The Story Continues