In the day and age of short cuts and bio hacking, everyone is looking to get a leg up on optimal health. Some people do way too much and revolve their entire day around health and wellness, while on the opposite end of the spectrum, some people barely scratch the surface. In both camps there are people that genuinely do not enjoy working out. I personally love it but can empathize with those that just do it for the health related benefits.
In this article I want to discuss 3 non gym related things you can and should be doing to improve your overall health without ever stepping foot into a gym (disclaimer – I absolutely think you should be lifting weights regularly).
Walking
Walking is a great form of exercise that can benefit our overall health in many ways. It can help improve cardiovascular health, strengthen muscles and bones, boost mood and mental health, and even aid in weight management. Additionally, walking is a low-impact activity that can be easily incorporated into daily routines, making it a convenient and accessible way to stay active. The best part about walking is that it’s 100% free and can be done anywhere. Remember that humans evolved to move long distances, and our current sedentary lifestyle is a major detriment to optimizing our wellbeing.
Sleep
Sleep is essential for our physical and emotional health because it allows our bodies and minds to rest, repair, and recharge. During sleep, our bodies work to repair and regenerate tissues, strengthen the immune system, and regulate hormones that control appetite, mood, and stress. Lack of sleep can lead to a range of negative health outcomes, including increased risk of chronic diseases, impaired cognitive function, and mood disorders. Getting enough quality sleep is crucial for maintaining optimal health. As a target, humans should aim for at least 7 hours of quality uninterrupted sleep per night. Some things to consider while trying to get your best nights sleep are avoiding interactive screens such as phones or computers at least one hour before bedtime. Your bedroom should be cold (around 65 degrees fahrenheit) and dark. If blackout shades aren’t an option, a good quality sleep mask can work wonders.
Time in Outdoors
Detaching from the day to day use of electronics and using nature as “therapy” is a tried and true method. I recently read an article about improving your overall mental health and well being by following the 20-5-3 rule.
The number 20 represents spending 20 minutes outside three times per week, preferably in nature with no distractions. Walking your dog while looking at your phone doesn’t count. The number 5 refers to spending a minimum of 5 hours per month in the woods, hiking or something completely detached from the day to day grind. Lastly, the 3 represents spending three full days completely off the grid or camping per year. Spending time in nature has been shown to have numerous benefits for human health and well-being. It can reduce stress, improve mood, boost cognitive function, and even enhance immune function.
While I believe weightlifting and gym activities are essential for optimal health, I’m a realist in understanding that people have their reasons for never wanting to exercise, specifically in a gym. The above 3 pieces of advice are proverbial low hanging fruit for anyone to optimize health without ever stepping foot in the gym.
If you’re interested in learning more about lifestyle improvements, health and general fitness, shoot me an email and let’s setup a time to chat :).