How to do the Bare Minimum for Your Health
But why do the bare minimum? 🤔
Most people don’t want to do the bare minimum for their health or fitness. Most people would rather do more, not less.
But in this day and age….. sometimes the bare minimum is all we’ve got for the moment. Us included, at times.
If you have little energy for effort right now, but still want to prioritize your self care and health, these are the 5 things that you can strive to work towards as a base line for your health.
Drink a glass of water with every meal 💧
Pairing the water intake habit with your meals will help to start reminding you to have more, naturally. Also, carry a water bottle with you if you plan on leaving the house for more than two hours.
Water intake is incredibly important for our health. We can survive without food for awhile, but not without water. Drink more consistently, and you will feel the difference from that alone.
Eat the rainbow 🌈
This means that you’re going to eat a bunch of different colored fruits & veggies throughout the week — or the month – either one is fine. We personally make this easier for ourselves by using mixed frozen fruits & veggies in our daily meals.
This gets you in a variety of vitamins and minerals — which greatly promotes your health in several ways. By focusing on this, you’re also adding in healthy fiber, phytochemicals, and more hydration into your diet as well. Lots of bonuses here. ☺️
Strength train 2x/ week with compound exercises 🏋️♀️
This is the lowest amount of training volume that’s seen to still help maintain muscle, joint health, posture, and bone density. More goes into it than that, but if you’re able to train your full body twice a week with compound lifts, with challenging weight — then you’re putting yourself in a good position to not have to worry about the technicalities.
When it comes to compound lifts, think squats, deadlifts, push ups, chest press, row variations, lunges, step-ups, etc. Do more movements that work your full body vs. isolation movements like tricep pushdowns, bicep curls, calf raises, or glute kickbacks. Compound lifts are crucial regardless of your aesthetic goals, but when you have limited time — prioritize them all the way.
WALK DAILY for 30 mins 🚶🏻♀️
You can do this wherever possible; in your house with a walking pad, treadmill at the gym, at the park, at the mall, around your neighborhood, or even walking laps around your house. Schedule a time with yourself to do it consistently at the same time everyday to get the habit started.
Doing this helps to improve body stiffness from inactivity, improves recovery from strenuous exercise, releases endorphins for your mood, and it helps to keep your body composition levels sustained. Find something rewarding and fun to listen to while you walk — a TV show, YouTube, podcast, or even a call with a friend.
Bonus points if you can walk outside ☀️
If you’re able to, get outside and in the sun for a walk — and even on cloudy days!! Yes, of course with skin care in mind, but don’t completely avoid being in the sun either. Its one of the best ways for you to get in vitamin D.
Unlike the other micronutrients, vitamin D is best absorbed from the sun, through the skin! If you are low in vitamin D, its often from lack of being outdoors!
how to make sure you’RE in good health
Now in reality, to know what is good for you and your health as your own individual, you want to pay attention to:
Blood tests with your pcp 💉 – If your nutrition is balanced where it should be for your needs, your blood results will likely come out normal!
Resting heart rate 🫀 – For adults, a healthy RHR is going to be in the 50s or 60s.
How you’re feeling ☺️ – Your energy levels and mood are also indicators of your health
Final Notes
In this world of work-work-work, people forget to prioritize themselves. That said, for you to live a life worth living, you have to take care of yourself and your body. Choose one or two of these that seem the easiest to work towards, and then try a few more if they feel good. If you’re able to work towards these as the bare minimum, you’ll still be doing a pretty dang good job of taking care of yourself.
If you’re interested in working with us, head over to apply for coaching!
