Embracing October: Finding Balance in Your Health Journey
October can often feel like a no-man’s land in the fitness and diet landscape, caught between the fresh fervor of fall routines and the upcoming indulgences of the holiday season. It’s a tricky time that begs the question: Should we double down on our health goals or start easing into holiday treats? This October, let’s explore a balanced approach that harmonizes our health commitments with the joy of treats.
A Healthier Relationship with Movement
As we transition into October, it’s essential to reframe our workouts not as chores but as enjoyable rituals. This month features a 31-Day Low-Impact Cardio & Core Challenge, aimed at boosting mood, energy, and metabolism—all while being gentle on the joints. As fitness contributor Stephanie Mansour explains, “Focusing on low-impact cardio and core strength for one month will leave you feeling good! I want your body to crave movement and exercise because you feel better afterward.”
In just 31 days, participants can expect a stronger core, improved mobility, and heightened upper and lower body strength. If weight loss is a goal, you might find your clothes fitting better too.
Discovering the Joy in Movement
Low-impact doesn’t mean low reward. Activities like walking, swimming, or using an elliptical are not just easier on the body; they can be just as effective as high-intensity workouts. Mansour emphasizes that “less bouncing and jumping can help the body relax,” allowing you to focus on form over intensity. Plus, these movements can reduce joint pain, enhance balance, and even strengthen bones.
Ideal low-impact workouts for this challenge include:
- 5-Minute Find the Joy Cardio
- Seated Chair-obics
- Pilates Cardio
- 20-Minute Dance Cardio
You can easily integrate these movements into your daily routine through the Start TODAY app.
Eating for Mental Clarity and Energy
Let’s shift gears to nutrition—what we eat can significantly influence our mental health. Filling your plate with energy-boosting foods is crucial this October. Nutrition expert Natalie Rizzo stresses incorporating foods rich in nutrients that support brain health, balance mood, and reduce stress.
Mood-Boosting Foods to Include
Some standout options include:
- Turmeric: Known for its anti-inflammatory properties.
- Blueberries: Packed with antioxidants that may ward off depression and anxiety.
- Walnuts: Rich in omega-3 fats, beneficial for brain health.
- Pumpkin Seeds: A great source of magnesium, which regulates stress responses.
- Fermented Foods: These promote gut health, which is linked to improved mood.
For a delicious way to combine these ingredients, try the Pumpkin Overnight Oats recipe available on the Start TODAY app.
Tackling Emotional Eating
Emotional eating can rear its head as cravings for comfort foods during stressful times. Awareness is the first step to combating this behavior. Keeping a simple “food and mood” journal can illuminate your triggers—ask yourself, are you genuinely hungry or simply seeking comfort?
Mansour suggests taking a pause when cravings strike. Breathe, and consider if you’d be better served by a comforting walk or a journal entry instead of reaching for food.
Energizing Meals and Snacks
Rizzo points out that balanced meals are key to maintaining energy levels throughout the day. Instead of opting for quick fixes such as sugary snacks, focus on integrating proteins, healthy fats, and complex carbohydrates into your diet. This combination will keep you feeling fuller for longer and sustain your energy.
Some easy snack ideas from the Start TODAY app include:
- Greek Yogurt with Cherries
- Nut Butter Stuffed Dates
- Crispy Roasted Edamame with a Piece of Fruit
By making intentional choices in our diets and movements, we can navigate this month with an emphasis on feeling good, remaining energized, and paving the way for healthier habits as we approach the holiday season.
Low-Impact Workouts: How to Get Started
Starting low-impact workouts doesn’t require an overhaul of your routine. Begin by integrating a short daily walk, swimming laps, or engaging in a gentle yoga class. You can also explore many resources available in the Start TODAY app. Small changes can lead to lasting habits that keep you grounded amidst the holiday hustle.
By adopting a balanced approach to fitness and nutrition this October, you create a space where health feels delightful rather than demanding, helping to usher in the holiday season with vitality and joy.