These days, life seems busier than ever before. Between work, family, and other responsibilities, you might struggle to find the time to head to the gym or prepare healthy meals. But creating a stress-free at-home training and nutrition routine doesn’t have to be a chore. You just need to find ways to make your routine sustainable, calming, and tailored to you.
For example, combining light physical activity, like putting practice or yoga, with daily nutrition habits can enhance mood, focus, and energy — not to mention boosting your motivation as you notice how your routine makes you feel better. Start small by adding activities like back and hip flexor stretches throughout your day, and build on that routine as you start to feel better.
Ready to get started? Read on to learn how to create your very own stress-free health routine.
Why “Stress-Free” Training Works Better Long-Term
When your plate is full, adding in a training plan can inadvertently add stress to your life. But it doesn’t have to. Burnout from traditional routines or rigid programs leads many people to stop training altogether, which defeats the point of creating a training routine in the first place.
Rather than implementing a rigid training plan, consider creating one that combines low-pressure, enjoyable movement and nutrition. Building a routine this way can create consistency. This is especially true for busy adults who already find it hard to fit exercise into their days.
Find a space in your home that you can transform into a calm, cozy home training space where you’ll enjoy, rather than dread, spending time. And think of simple routines that can be done solo or with your family. These low-stress training and nutrition ideas can help ensure you stick to it long-term.
Design Your At-Home Training Routine (That You’ll Actually Stick To)
Don’t just throw yourself head-first into a new training routine. Instead, consider how you can integrate a successful routine into your life without causing chaos. Here are some tips on how to design your ideal home workout routine.
Start with Light & Enjoyable Movement
When you start building an at-home training routine, consider which physical activities you enjoy the most. If you hate running, a couch-to-5K program might not be the best choice. But if you like walking, tennis, golf, dancing, or stretching, start by making time in your day to dedicate to one of these activities so you can get your body moving every day.
Even if you choose an activity you enjoy, you’ll find it harder to stick to your routine if you suddenly go from nothing to one hour of activity every day. Instead, schedule short movement breaks into your day to increase your chances of success. You’ll notice that brief sessions, like short indoor putting sessions using a putting mat, can support focus, form, and enjoyment.
Planning your at-home training routine this way helps build mindfulness and encourages movement without pressure, which ultimately means you’re more likely to stick to your routine.
Time-Blocking Without the Guilt
Flexibility is key when building a stress-free training routine. Rather than trying to fit an hour-long workout into an already packed day, schedule 10- to 20-minute training blocks. This will give you a much-needed break during your day while ensuring you get movement in.
Rather than thinking of exercise as a treat or an extra, think of it as a necessity. Add your workouts to your calendar and block off that time as a meeting with yourself. But don’t beat yourself up if you have to miss a session; instead, give yourself grace and plan for your next session instead.
Create an Inspiring Space
A workout space in a cluttered garage or unfinished basement with concrete walls won’t do much to inspire and motivate you. Consider creating a smaller, inspiring training space in your living room, bedroom, or patio.
Decorate the area however you like. You might want to add calming touches, like music or candles. Or you might want to hang color-changing LED lights to give the space a fun aesthetic while you work out. Think about what motivates you and integrate that into your workout space.
Fueling Energy & Immunity with Simple Nutrition
When you’re trying to improve your health, exercise is only part of the equation. Overhauling your nutrition can make you feel better, both mentally and physically. There’s a marked connection between blood sugar, energy dips, stress, and focus. Nourishing the body with whole foods helps support better workouts and mental clarity.
Start the Day with a Greens Powder Routine
If you struggle to get your daily recommended amount of fruits and vegetables, don’t fret. You don’t have to turn into a salad-a-day person if you don’t want to. Trying to force yourself to eat something you don’t enjoy will make it harder to stick to your nutrition goals.
One way you can get your daily nutrients is to start your day with a morning smoothing that contains a super greens powder. The leading greens powders help support digestion, immunity, and sustained energy throughout the day. The result? You’ll feel better and more energetic without having to suddenly transform into a veggie fiend.
Stress-Free Meal Prep Ideas
One of the best and easiest ways to stick to a nutrition plan is to start meal prepping. By carefully planning out your weekly means, you can ensure you have the exact ingredients you need and can make your meals ahead of time. Then, when it’s time to eat, you can simply grab your pre-made food from the fridge and heat it up for a fast and healthy meal.
There are many resources to give you meal prep ideas, such as VNutrition. Look for post-workout meals that will deliver much-needed protein after exercise, sheet pan meals to aid recovery, and easy snacks that won’t spike stress or sugar.
Hydration + Mindful Eating Tips
Your hydration is as important as your nutrition. If you don’t drink enough water, you could become dehydrated, which in turn can cause unclear thinking and changes in mood, as well as physical symptoms like constipation and kidney stones.
Lena Bakovic, a Registered Dietitian at Top Nutrition Coaching, shares some recommendations for getting enough water.
“One idea to incorporate hydration as a focus would be to include it as part of a morning routine,” she says. “This may look like including a glass of water with our breakfast daily. Over time, this can actually evolve into a habit, just like brushing our teeth!”
She also recommends taking water with you when you leave the house. “An additional tip is to pack a reusable water bottle with added ice for that extra cold taste,” she says. “With this, it’s also important to consider and choose a bottle that will be easy to open and use, especially for younger ages.”
Finally, Bakovic shared some tips on making water taste better. “Lastly, you can add a little flavor to your water,” she says. “Fruit, veggie, or herb-infused waters are a great way to add flavor and can be super versatile. From berries to lemons to cucumbers…there are truly so many options! Of course, all these would depend on flavors you actually enjoy, which may turn into some fun family experimentation!”
In addition to meeting your hydration goals, be more mindful during meals. Eating slowly supports digestion, energy, and reduces stress on the body. Eliminate distractions, like phones or TV shows, from the table so you can really focus when you’re eating. Put your fork down between bites rather than wolfing down your food as soon as you sit down. This will help your body recognize when you’re full so you’re less likely to overeat.
Make It a Family Thing (Optional, but Awesome)
One easy way to ensure your training and nutrition routine is as low-stress as possible is to get your family involved. Spending time with family, walking with your partner, or prepping smoothies together can add connection to wellness habits. Not only does this make it easier for you to stick to your healthy habits, but you’ll get your family on-board so they’ll be supportive of your new routine.
Some ideas for getting your family involved include:
- Friendly golf or tennis video games
- Daily evening walks after dinner
- Cooking class
- Backyard yoga
When it comes to creating a realistic routine, consistency matters more than intensity. There’s no use in starting a rigorous training plan alone if you’re unlikely to stick to it. Rather, you can create a consistent routine with the support of your loved ones that you’ll be able to stick to for years to come.
The Role of Rest & Recovery in Stress-Free Routines
Regular exercise and proper nutrition go a long way toward improving your life. However, don’t discount the importance of rest and recovery. Your body needs rest to prevent injury and burnout; without rest, your stress-free routine can suddenly seem stressful.
Movement, nutrition, and rest work as a triangle to support wellness. Implement the following tips in addition to your workout routine and meal planning:
- Getting enough sleep
- Scheduling off-days
- Not obsessing over progress
Breaks and balance are part of the plan—not something to feel guilty about. Just as you schedule your daily exercise breaks, schedule time to rest and recharge.
Final Thoughts: Wellness Is a Lifestyle, Not a Chore
Creating a stress-free training and nutrition routine doesn’t have to be a chore. By following our tips and determining the best way to work a new routine into your daily life, you’ll improve your chances of success and feel better in yourself overall.