As October rolls in, many find themselves at a crossroads with their fitness and nutrition. This month bridges the gap between the structured routines of fall and the more relaxed atmosphere of the upcoming holiday season. It often leads to uncertainty: Should we double down on our health goals, or begin to ease off as the holidays approach?
This October, let’s embrace a balanced approach by making health routines feel refreshing rather than burdensome. The emphasis will be on enjoyable workouts, satisfying foods, and habits that can elevate your mood and energize you to meet your health objectives.
To kick things off, we’re introducing a 31-Day Low-Impact Cardio & Core Challenge that aims to enhance mood, energy, and metabolism, all while being kind to your joints.
Stephanie Mansour, a fitness contributor at TODAY, highly recommends this low-impact workout plan. “Focusing on low-impact cardio and core strength for one month will leave you feeling good! I want your body to crave movement and exercise because you feel better afterward,” she explains. Participants can expect notable results within a month, such as increased core strength, improved mobility, and enhanced overall physical fitness. Additionally, those aiming to lose weight may find a more comfortable fit in their clothing as a positive outcome.
Alongside exercise, we will look into managing emotional eating and incorporating foods that stimulate energy and improve well-being.
31-Day Low-Impact Cardio & Core Challenge
Mansour notes a growing awareness that extreme or intense workouts are not necessary to achieve physical results. “Some people feel great after a run, but if you don’t, walking can be just as effective and leave you feeling more refreshed than forcing yourself to do an activity you don’t enjoy,” she states.
The benefits of low-impact exercise are significant. Mansour explains that it exerts less strain on the body’s joints. With reduced bouncing and jumping, individuals can focus on proper form beyond the impact. “You will still burn calories, speed up your metabolism, help reduce stress, and physically build muscle as well as increase your cardiovascular endurance and strength. Low-impact movement can also help to reduce joint pain, improve balance and coordination, and strengthen your bones and muscles.”
So, what qualifies as low-impact cardio? Mansour offers a simple and popular option: walking. “Going on a daily walk is a great way to include low-impact exercise into your routine, and reduce stress, too,” she suggests. To make your walk more enjoyable, consider tuning into a podcast featuring Al Roker or an inspiring chat with one of the Start TODAY trainers. Other low-impact cardio options include swimming, the elliptical, or workouts available in the Start TODAY app, such as:
– 5-Minute Find the Joy Cardio
– Seated Chair-obics
– Pilates Cardio
– 20-Minute Dance Cardio
For easy access to low-impact routines daily, download the Start TODAY app.
Eating for Mental Health
Just as important as exercise, what we consume plays a vital role in our mental health. This month, aim to fill your plate with foods that are known to uplift mood and enhance energy levels. Natalie Rizzo, a dietitian with Start TODAY, shares valuable eating tips to promote mental well-being:
Incorporate Mood-Boosting Foods
“Believe it or not, what you eat can directly impact how you feel,” Rizzo emphasizes. Foods rich in nutrients support brain health and mood regulation while helping to alleviate stress. For instance, turmeric and blueberries are high in antioxidants that may contribute to reduced anxiety and depression. Similarly, walnuts offer healthy omega-3 fats beneficial for brain health, whereas pumpkin seeds are a source of magnesium, essential for managing the body’s response to stress. Furthermore, fermented foods promote gut health through probiotics, which can enhance mood via the gut-brain axis. Pairing these with prebiotic foods, like yogurt and walnuts in a nutritious recipe, can be particularly effective.
Recognize Your Emotional Eating Patterns
Rizzo warns that emotional eating tends to surface as cravings for comfort foods during stressful, boring, or sad moments. “The first step to banish emotional eating is awareness: Keep a simple ‘food and mood’ journal for a few days and note what’s happening when cravings strike. Are you actually hungry, or are you looking for a way to soothe emotions? Once you recognize the triggers, you can pause, take a few breaths, and decide whether food or another coping tool, like a walk, journaling, or calling a friend, is what you really need in that moment,” Rizzo advises. More insights into addressing emotional eating can be found in her podcast.
Focus On Balanced Meals and Snacks That Energize
Striving for balanced meals and snacks that provide energy is essential. Look for foods that keep you fulfilled and support mental clarity throughout the day. Emphasizing nutritious snacks will complement your low-impact workout regimen while enhancing your overall health this October.
