She Strengthens

Shake Off the Winter Blues: 25 Tiny Tweaks to Boost Your Mental and Physical Health

As the last wisps of winter fade away, many of us find ourselves stuck in a mental funk. It’s time to ditch those half-hearted treadmill jogs and post-workout “smoothies” loaded with peanut butter and chocolate chips. Instead, try incorporating these small changes into your daily routine to increase your workout intensity, clean up your diet, and regain control of your mental health.

Get Moving with Exercise Bands

Studies have shown that using TRX bands can activate your abdominals 184% more than a standard pushup. Plus, they outperform traditional pushups and bench presses when it comes to core muscle activation. Get ready to achieve that summer body!

Complex Carbs to the Rescue

Carbohydrates trigger the brain to produce serotonin, a neurotransmitter that elevates mood. Incorporating low-glycemic, complex carbohydrates provides a steady rise in blood sugar, calming the brain and banishing those winter blues.

Health-Focused Apps to the Rescue

Getting back to basics doesn’t have to be time-consuming. Download health-focused apps that help you exercise regularly, prep healthy meals, and minimize stress. From workouts to recipes to mental health-boosting games, these apps have got you covered.

Combat Work-Day Fatigue

We all know the mid-afternoon slump. But you can fight tiredness and power through the rest of the day (and your workout) with these energy-boosting tricks: smell citrus, take a walk, drink water, and adjust your posture.

Pre-Game Your Workout

The right snack can make all the difference between a killer workout and one where you feel like you’re running on fumes. A carb/protein combo a few hours before hitting the gym provides a sustained energy boost.

And Don’t Forget the After Party

The right post-workout snack replenishes depleted energy stores and helps your body recover. If it’ll be a few hours before your next meal, supplement with a recovery-inducing snack.

Roll It Out

Myofascial release is all the rage, and a foam roller is the simple tool you need to get on board. Gentle pressure helps reduce soreness, improve range of motion, and release tension in the body, enabling you to push yourself harder in the gym.

Schedule in Leisure Time

Studies show that rumination can have adverse effects on our health. The antidote? Leisure time. Engage in mentally stimulating activities that break the cycle of rumination and worry, allowing you to recharge before tackling stressors.

Stand Up from Your Desk

Sitting for eight hours a day increases your chances of disease. Break up your sitting time by getting up once an hour to grab water, chat with a coworker, or take a lap around the office.

Listen to This Song When You’re Stressed

Music can impact our emotions, and one track reigns supreme when it comes to quelling anxiety and soothing stress. Researchers found “Weightless” by Marconi Union to be 11% more relaxing than any other song, causing a 65% reduction in stress among participants.

Grab a Kettle Bell

Kettle bell training significantly boosts aerobic capacity, improves core strength, and enhances dynamic balance. Plus, it burns 20.2 calories per minute – equivalent to running a six-minute mile pace.

Ditch the Alarm Clock

The blaring beep of your alarm can cause a sudden elevation of blood pressure and heart rate. Swap it for natural sounds like birds chirping or try a dawn alarm clock that slowly rouses you with increasing light.

And Don’t Hit Snooze

Snoozing may feel good in the moment, but it fragments your sleep, making it poor quality. Plus, you’re starting a new sleep cycle that you aren’t giving yourself enough time to finish, resulting in persistent grogginess throughout the day.

Use Self-Guided Positive Imagery

Combat negative emotions by creating healthy alternatives, including positive images of the future. This technique has been shown to make people feel happier and even changes brain activity.

Snack Strategically

Snacks aren’t meant to fill cravings or keep your hands busy. They should provide nutrients to stabilize blood-sugar levels. Use them wisely.

Buy a Journal and Write Daily

Writing is a major stress buster that combats depression, improves memory, and clears your mind. It also has physical health benefits, lowering blood pressure, strengthening your immune system, and even lengthening your lifespan.

Walk the Plank

Standard planks are great, but adding gliders takes them to the next level. Engage your core, upper, and lower body for a more intense workout.

Count to 30 Before Indulging

Buffer your compulsory decision-making by setting a 30-second timer before reaching for that treat. A recent study showed that a 25-second delay was enough to make people reconsider their unhealthy snack choices.

Change Your Body Language

Sometimes, talking yourself into a more positive emotional state isn’t possible. Luckily, your body can do it for you. Embodied cognition is the relationship between your mind and body. Make physical changes like sitting up straight, smiling, and putting your hands on your hips to illicit emotional shifts.

Race the Person Next to You

Competition is a stronger motivation for exercise than friendly support. Invite a friend to the gym, go for a run together, or challenge yourself to keep up with their burpee count in class.

Ditch the Salt Shaker

Nixing salt from your diet is one of the easier ways to start feeling healthier. Americans consume too much salt, which increases blood pressure, makes us bloated, and disrupts our sleep. Try alternative spices to add flavor without upping the sodium count.

Put Your Money Where Your Goals Are

If strutting your stuff on the beach isn’t enough motivation, maybe watching your bank account grow will be. There are apps that pay you for making healthy choices – yes, eating that plate of veggies earns you cash!

Set an Embarrassingly Easy Fitness Goal

Trick your brain into rewarding you for small achievements, like running to the end of your block. The brain produces dopamine every time you achieve something, no matter how small.

Give Your Social Media a Deep-Clean

Remove unhealthy influences from your social media feeds and replace them with fitness and healthy recipe bloggers, friends who share funny and upbeat posts, and human-interest pages that breed positivity. Then, tweet out inspirational quotes to help your dieting efforts succeed.

By incorporating these tiny tweaks into your daily routine, you’ll be well on your way to shaking off those winter blues and achieving a healthier, happier you.