As the leaves change, temperature drops and kids are involved in an endless amount of afterschool activities, it can be easy to drop the healthy routine you’ve started and instead focus on the busy day-to-day and upcoming holidays.  

Ditching your workout or evening walk when it’spitch dark at 4pm may seem like the best choice, but think again. It’s now -- before the Christmas chaos and New Year’s resolutions – that you should be settling into your regime. That way, by the time the turkey isplatedand Amazon Prime deals are flooding your inbox, you’ll already have established your weekly exercise routine.  

One point of focus I speak to my clients about this time of year is gratitude. According to a study from the Journal of Happiness and an article out of UCLA, “practicing gratitude — 15 minutes a day, five days a week — for at least six weeks can enhance mental wellness and possibly promote a lasting change in perspective. Gratitude and its mental health benefits can also positively affect your physical health.” So, whether it’s taking a few minutes to meditate, journal or simply focus on the good, your mind and body will thank you.  

Aside from the mental health benefits, approaching each day with a more thankful attitude can actually improve your heart health. A 2021 study out of The Journal of Positive Psychology found that partaking in mindful journaling can cause a drop in your diastolic blood pressure. With heart disease being the leading cause of death in men and women throughout this country, it’s clear we need to spend more time focusing on breath and appreciation. 

If its group exercise you’re interested in, think about adding yoga, meditation or stretch classes to your regime. Setting an intention in your practice is a great way to calm the mind, center the breath and focus on what it is you’re grateful for. Want to start smaller? Begin with the Gratitude Game. At the end of the day, as you close your eyes and drift to sleep, think of three things you’re thankful for. Don’t allow your mind to wander, instead, stay as present as possible. Ending the day with this exercise will leave you with less stress and ready for some deep cycles of REM.  

Increasedlongevity, improved mood, and a stronger immune system are just a deep breath, quiet moment and peaceful pause away.