Strength training has always been a pillar of traditional exercise regimens, but it is gaining greater popularity due to the longevity benefits of building bone density, maintaining muscle mass and preserving a strong metabolic rate. Understanding that the body needs to rest and repair between sessions allows for greater muscle growth. Balance low impact exercise (walking or Pilates) in between two or three strength training sessions per week to remain active.
Sleep continues to be a focus as we struggle with our non stop work culture, length of screen time and generalized stress. While wearables will still be a popular tool to measure sleep cycles and improve habits, the shift this year will be toward remedies that have stood the test of time, including sauna, cold plunge and float therapies.
When it comes to temperature therapies, last year nearly 30 percent of Americans adopted unconventional ways to increase their physical performance and assist with recovery, including cold plunging, cryotherapy and hot/cold combinations. The combination of sauna and cold plunge involves spending 15–20 minutes in a sauna and then taking a two- to three-minute dip in cold water two or three times a week. (Timing and temperature depend on the person and their goals.) The benefits of this strategy include increased blood flow, release of endorphins, lymphatic drainage and reduced anxiety.
Community-based wellness has reemerged as fun way for people to connect with others around a common interest. We are more likely to try something out of our comfort zone when we are surrounded by supportive friends. Check out local wellness events, and you might be surprised by how many you will find that may change your health outlook for 2024.
Laurel Famigletti is an area resident and owner of EndorP.H.I.T, where she provides virtual group fitness classes, in-home personal training and virtual nutrition coaching.