Maintaining Physical Wellness for a Fulfilling Love Life

Maintaining physical wellness in relationships has so many science-backed benefits! From lower cortisol to better sleep to a more positive view of the relationship in general, studies show that exercising is a sure way to improve your connection.

In this article, we’ll share helpful tips for staying active so that you and your relationships can flourish!

Start with a physical wellness exam

First things first, you’ll want to have a medical professional conduct a physical wellness exam. There are a few key questions you’ll want to be at the center of your visit, including:

• How much and what kind of exercise would your doctor recommend, given your exam results?
• Should you be limiting your exercise in any way?
• What kinds of supplements would be advisable for your physical wellness?
• What dietary changes would your doctor recommend?

Don’t hesitate to ask any additional questions you may have about your physical wellness!

Introduce small changes

Once you get the go-ahead that it’s safe to increase your activity levels, you may be tempted to sign up for a gym right away and start pumping iron. But actually, there are smaller ways that you can begin transitioning into a more active lifestyle that are sustainable over time:

• Taking the stairs instead of the elevator or escalator. If this feels like a big ask, consider walking down the stairs to start.
• Parking slightly farther away. People who do this may be the unpopular ones in the family, but getting in a few extra steps every time you park the car is a good habit to get into.
• Biking to work. If you live within biking distance to work, consider leaving the car at home even one or a few times per week. Not only is it great exercise, but it can help you decompress at the end of the day or get the good brain chemicals flowing before you get to work.
• Standing on public transportation. Maintaining balance on the subway or bus can help strengthen core and leg muscles.
• Taking work or personal calls on the go. When the phone rings, head outside or to a treadmill to walk while you talk.

They may seem insignificant, but these small changes are more accessible than trying to take on major fitness goals right away. So, if you’re looking to create a more active lifestyle, it’s good to start thinking of ways that you can make the activities you already do a bit more fitness-oriented.

Find ways to get excited about exercise

Getting started with an exercise routine can sometimes be the hardest part! Luckily, there are a few ways to trick your mind into getting over that first hurdle:

• Treat yourself to some new gear. Sometimes just having an excuse to use that brand new tennis racket or yoga outfit is enough to get you moving.
• Sign up for a class or personal trainer. Having a commitment is a great way to make sure that you have the push you need to get started. Even better if your trainer can motivate you with a text before your workout!
• Try out a lot of different styles until you find something you like. There are so many different ways to exercise, and every one has its own set of pros and cons. Dance-based exercise, for instance, has been shown to have a positive effect on depression in research studies%20(Figure%202B).) while swimming has been shown to lower the risk of metabolic syndromes like hypertension.  As long as you find a style of exercise you enjoy, you can be sure that you’ll stay consistent, which is key.
• Only commit to 10 minutes. If you’re struggling to form a long-lasting habit, try committing to shorter workouts. For instance, if you try a YouTube yoga video, it will be easier to motivate yourself to do the first five or ten minutes instead of a full hour. The trick, which is well-known in the world of business and education, is that more often than not, once you’ve finished those ten minutes, your mind will be more open to continuing!

If you really want to maximize the physical health benefits, do strength work

Even though we said that you should try to find the kind of exercise that you most enjoy, research shows that there’s one kind of physical activity that everyone should be doing: strength work. That’s because building muscle can prevent injury and muscular atrophy, improve heart health, and boost self-esteem and body image.

The good news is, there are many different ways to approach strength-based training. So, even if you feel out of your depth in a free weight gym, you can still reap the benefits of building muscle. Here are a few different styles to try:

• Weight lifting with a trainer or physical therapist
• Power yoga
• Pilates
• Body-weighted at-home exercise videos
• Aquatic exercises with weights
• Pole dancing classes
• Calisthenics

If you don’t have experience with strength training, it’s recommended that you work with a trainer who can teach you good form. This will ensure that you’re working your muscles efficiently with the lowest risk for injury possible.

Exercise together

If you really want to work on physical wellness in relationships, get your partner involved!

On the one hand, exercising together can boost connection, improve communication, and allow you to enjoy the benefits of feel-good chemicals in the brain. This shared experience can do wonders for your relationship, giving you a sense of togetherness and accomplishment that brings you closer as a couple.

But, let’s say that you and your partner don’t enjoy the same kind of exercise. That’s okay! You can still use exercise as a way to improve your connection. The trick will be to ensure that you are equally invested in one another’s accomplishments. For instance, talk about what kinds of workouts you have scheduled for the week and keep each other up-to-date on progress and challenges you’re facing. If you have events coming up, such as a 10k race or pickleball tournament, make sure that you support each other in person. In other words, be a cheerleader for one another to ensure that you’re maximizing the positive effects of exercise on your relationship.

Limit alcohol

Physical wellness in relationships goes beyond the gym, and one of the best healthy habits that you can start right away is limiting your alcohol intake. Ideally, you’ll cut out alcohol entirely. But if you’re not ready to give up the glass of wine with dinner or occasional whiskey with friends, talk to your doctor about how much they would recommend given your health history.

Get your beauty sleep (it’s not just about beauty!)

Getting enough sleep isn’t just about beauty, it can also impact the quality of your relationships and physical and mental wellness!

For one thing, sleeping next to a partner can release oxytocin, which is a brain chemical associated with better sleep and bonding. Couples who sleep together can also benefit from lower stress.

But even if you don’t sleep next to your significant other (which is a perfectly fine solution to sleeping incompatibility or personal preference), your relationship can still benefit from high-quality sleep. That’s because getting sufficient sleep improves our ability to feel empathy and adequately receive and interpret emotional cues. It also improves our problem-solving abilities and memory, two key elements in maintaining a healthy relationship!

Everyone needs a different amount of sleep to function at their best! So, talk to your doctor or find the right sleep habits that help you feel energized and fully able to connect with your partner!

Remember that mental health is important for physical wellness

Throughout this article, we’ve talked about both physical and mental health benefits of an active lifestyle. And the fact is, the two are intertwined. Motivation to exercise, for instance, can be heavily affected by stress, grief, self-doubt, and other mental factors. And on the flip side, exercise can affect our mental state, in both good (i.e., the release of feel-good brain chemicals) and challenging (i.e. through injury or the disappointment of feeling physically limited) ways.

As such, you can benefit from thinking of mental health as an integral part of your physical wellness in relationships. This might mean practicing self-care, talking to a licensed professional, or finding the right medication for certain mental health disorders.

Be easy on yourself!

The fact that you’re looking for ways to boost physical wellness in relationships shows that you are invested in enjoying a more fulfilling, vibrant, and fun lifestyle with your partner.

So, when you feel like your motivation is waning or you’re struggling to stay consistent, don’t be so hard on yourself! Instead, loop back to why you wanted to focus on your physical health in the first place. Then, get back to basics by starting off with small changes and celebrating your wins!