Elevating Your Health, One Step at a Time

If you're like many people, accessing health information isn't the issue; it's deciphering which actions will truly instigate lasting, meaningful lifestyle changes. Should you be diving into cold plunges, stocking up on supplements, restricting exercise to evenings, or increasing weights by 5 or 10 pounds?

The reality is far simpler than the maze of options presented by the fitness industry: walk when possible, embrace nature, engage in diverse strength training, ensure 7-9 hours of nightly sleep, and strive to minimize stressors.

So you’re saying I don’t need to walk 10,000 steps per day?

Even these fundamental principles can feel daunting. Take the ubiquitous 10,000 steps per day guideline, for example. While it's valuable, hitting that target every weekday isn't necessarily essential. Walking has a logarithmic effect, meaning substantial benefits stem from some activity, and these benefits continue with increased activity levels. Challenge yourself to track your steps and aim for an average increase of 1,000 steps per day over the next month; the health dividends could be significant.

Concerned about carving out time for a 60-minute nature walk or Thoreau-esque contemplation?

Fear not—research suggests that as little as 10 minutes of exposure to nature can positively influence psychological well-being. Additionally, a recent study revealed that just six minutes of listening to birdsong (even prerecorded) can alleviate feelings of anxiety or depression.

Sleep struggles plague many individuals and can catalyze a cascade effect on other behaviors. Despite CDC recommendations of over 7 hours of sleep per night for adults, approximately 35% of Americans report less than this amount. Inadequate sleep increases the risk of high blood pressure, stroke, type 2 diabetes, and heart disease. Fortunately, ample research indicates that even an extra 35 minutes of sleep per night can lower blood pressure significantly.

Embarking on a weightlifting journey may seem daunting for newcomers, but it needn't be intricate. Integrating a few compound movements—such as squats, overhead presses, and bent-over rows—just once a week can yield remarkable benefits, including enhanced strength, neuromuscular performance, and improved sleep quality.

Attempting to overhaul all health goals simultaneously is a recipe for frustration. Instead, focus on one area at a time. If you're grappling with nighttime awakenings, prioritize establishing a sleep routine. If screen time holds you captive, weave in brief encounters with nature. If fluctuations in energy and mood plague your day, consider incorporating short walks or quick sets of squats. Remember, health is a lifelong journey—play the long game.

Ready to take the first step?

If you’re looking for a remote strength training coach who will work alongside you to pinpoint what your unique needs are, book a discovery call with me today!

Works Cited:

Duraccio, K.M., Kamhout, S., Baron, K.G., Reutrakul, S. and Depner, C.M. (2024), Sleep extension and cardiometabolic health: what it is, possible mechanisms and real-world applications. J Physiol. https://doi.org/10.1113/JP284911

Meredith GR, Rakow DA, Eldermire ERB, Madsen CG, Shelley SP, Sachs NA. Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review. Front Psychol. 2020 Jan 14;10:2942. doi: 10.3389/fpsyg.2019.02942. PMID: 31993007; PMCID: PMC6970969.

Stens NA, Bakker EA, Mañas A, Buffart LM, Ortega FB, Lee DC, Thompson PD, Thijssen DHJ, Eijsvogels TMH. Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. J Am Coll Cardiol. 2023 Oct 10;82(15):1483-1494. doi: 10.1016/j.jacc.2023.07.029. Epub 2023 Sep 6. PMID: 37676198.

Stobbe, E., Sundermann, J., Ascone, L. et al. Birdsongs alleviate anxiety and paranoia in healthy participants. Sci Rep 12, 16414 (2022). https://doi.org/10.1038/s41598-022-20841-0

Taaffe, D.R., Duret, C., Wheeler, S. and Marcus, R. (1999), Once-Weekly Resistance Exercise Improves Muscle Strength and Neuromuscular Performance in Older Adults. Journal of the American Geriatrics Society, 47: 1208-1214. https://doi.org/10.1111/j.1532-5415.1999.tb05201.x