The best way to start achieving your New Year’s fitness goals: start in November.

Between the stress of work (or school) at the end of the year, a long and divisive voting season, candy all over the house after Halloween, and the next two months full of parties, feasts and family trips, it’s no wonder we feel the need for the cliche “New Year, new you” before the end of the year.

But why wait to get started on stress relief and physical movement? Start now with a few logical goals that will help you, with discipline and stress, build a solid foundation for any New Year’s goals.

At this time of year, a good goal is No to gain weight. Try to maintain what you have, since weight gain of five or more pounds in the last two months of the year is typical. However, the most important thing is stress relief. We need to find quick and easy ways to naturally metabolize stress, and the good news is that these solutions are simple.

Unfortunately, it is impossible to relieve stress and recover by increasing your holiday alcohol consumption. Try these quick solutions to naturally deal with several areas of stress during this time of year:

This is the first and last thing we do in life, on average we inhale and exhale 22,000 once a day. We should get better at this, especially since it is our tool for dealing with daily stress and anxiety when we feel it. With a few minutes of focused breathing, you can calm your nervous system, create clearer thoughts and restful sleep.

Begin by inhaling deeply through your nose, allowing the air to fill every corner of your lungs for three to four seconds. Then exhale slowly through your mouth for six to eight seconds. This simple breathing ratio (one part inhalation to two parts exhalation) is a natural antidote to anxiety. Adopt this before-bed ritual and you’ll soon find that sleep’s embrace becomes much easier, allowing you to wake up rested and ready to face the day anew.

Sleep is our number one tool for recovery from any stress (mental, physical and emotional). To help with this, set an alarm to start the sleep process and make it a daily ritual. Stop caffeine after about 3 p.m. and keep the room quiet, dark, and cool. A combination of relaxing breathing exercises to help you fall asleep is a one-two punch to what may be keeping you awake.

You can start the process by reading a book or magazine (not your phone or computer). At this time, you turn off the TV, phones and computers (about an hour before bed). This will allow you to sleep better and help your body do what it naturally does – recover from stress during sleep.

Also read why drinking too much alcohol disrupts your sleep/recovery.

Walking and breathing

This could be a game changer. Finding ways to add more steps into your day can truly change your life. Consistent walking can make a significant difference, whether it’s in the morning, during lunch, or after a busy day. Even 10 minutes here and there when you take a break or after eating can make a difference. When you add deep breathing to your walk, you energize your mind and body, support your mental health, and help manage your weight. It’s a simple activity with powerful stress-relieving benefits.

Hold each stretch for two to three breaths. Count your inhalations and exhalations instead of wondering if 15 to 20 seconds have already passed, which is the ideal holding time for the stretch. This combination will relieve physical tension in our body and relax our mind.

Stay consistent this season by training regularly. It’s vital to redouble your efforts to keep moving, especially with the time-consuming activities between November 1st and January 1st. You still need some form of physical stress relief, especially during the stressful holiday season. It doesn’t have to be high intensity, as lower intensity workouts work well when you’re feeling overworked and stressed. The last thing you want is to burn the candle at both ends. Choose exercises that will help you relieve stress rather than add to overtraining and straining your mind and body.

Take action now to start achieving your New Year’s resolutions. These natural remedies for stress and weight gain are simple and require little time and self-awareness. Listen to your mind and body and how you feel. Adding breathing, better sleep, some basic movement and stretching can be a life-changing start that will give you a solid foundation for enjoying a true fitness and wellness journey.

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