Healthy Habits Beyond the Gym: How to Create a Holistic Wellness Routine

wellness routine

Life after 40 can be amazing…but also challenging. While hitting the gym is undoubtedly important, a holistic wellness routine goes beyond just exercise. It’s about nurturing your body, mind, and spirit to ensure a balanced and fulfilling life. Here are the best 10 ways that we have found to create an overall wellness plan after we hit the age of 40!

1. Prioritize Quality Sleep:

Adequate sleep is the cornerstone of good health, especially as we age. It’s during deep sleep that your body repairs and regenerates itself. Aim for 7-9 hours of quality sleep each night by establishing a calming bedtime routine, creating a comfortable sleep environment, and limiting screen time before bed.

2. Nourish Your Body:

Nutrition plays a pivotal role in overall wellness. Focus on a balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. Stay hydrated by drinking plenty of water throughout the day, and consider speaking with a nutritionist for personalized guidance.

3. Stay Active Consistently:

Regular exercise is crucial for maintaining a healthy weight, managing stress, and promoting heart health. Find physical activities you enjoy, whether it’s yoga, swimming, hiking, or strength training. Aim for at least 150 minutes of moderate-intensity exercise per week, and include both cardio and strength training for a well-rounded fitness routine.

4. Manage Stress:

Chronic stress can take a toll on your health, both physically and mentally. Incorporate stress-management techniques into your daily life, such as mindfulness meditation, deep breathing exercises, or yoga. These practices can help reduce stress hormones and improve your overall well-being.

5. Cultivate Strong Social Connections:

Maintaining social connections is vital for emotional health. Spend time with friends and loved ones regularly, whether in person or virtually. Engage in meaningful conversations, seek support when needed, and participate in group activities that bring you joy.

6. Prioritize Preventive Health Care:

Regular check-ups and screenings are essential for early detection and prevention of health issues. Stay up-to-date with recommended screenings for your age group, including mammograms, bone density scans, and colonoscopies. Discuss any health concerns or changes with your healthcare provider promptly.

7. Embrace Mindfulness and Self-Care:

Practice self-compassion and self-care to enhance your mental and emotional well-being. Dedicate time to hobbies you love, engage in relaxation techniques, journal your thoughts and feelings, and prioritize “me time.”

8. Foster a Positive Body Image:

Middle age can bring changes to your body, but it’s essential to embrace these changes with self-love and self-acceptance. Focus on what your body can do and the wisdom it holds rather than unrealistic standards of beauty.

9. Set Realistic Goals:

Establish achievable health and wellness goals tailored to your age and lifestyle. Whether it’s increasing your daily steps, learning a new hobby, or exploring healthier recipes, setting achievable goals will keep you motivated.

10. Seek Support and Guidance:

Consider working with health and wellness professionals who specialize in middle-age health. A personal trainer, nutritionist, therapist, or life coach can provide valuable insights, guidance, and support tailored to your specific needs.

We know that after reading these, you may think to youself…”well I can never do that.” But you can! It may take some trials, restarts and even the help of professional coaches, but you can prioritize your wellness this year. If you need help, visit and schedule a time to sit down with one of our team!