At the beginning of this year, I attended a local chapter of the Greater Houston Women’s Chamber of Commerce. We were invited to go around the room and introduce ourselves, say what we did, and share one goal for the upcoming year.

Maybe it’s because this meeting was in January, or because the room was full of women who are constantly pouring into others, or perhaps a combination of both of these factors, but the one recurring comment I heard was, “This year I want to take better care of myself.”

As a personal trainer, I love to help women feel and be stronger through training. However, this is only a small portion of our day and doesn’t represent our holistic self. Even if you work out for an hour every single day, that’s only 4 percent of your day.

How do we take care of ourselves the other 96 percent of the day? Here are five ways to take care of yourself in this new year that don’t require going to the gym:

1. Explore new plants.

I know you don’t need anyone else to tell you to eat your vegetables. The good news is plants also include fruit, grains, nuts, seeds, and legumes. Eating a variety of plants is repeatedly recommended by physical and mental health experts on my Graced Health Podcast. You certainly don’t have to adhere to a plant-based diet, but the more plants you consume, the better it is for your gut health. Gut health drives so many of our other functions, including helping control your immune system, mental health, and cognitive health.

I know I find myself in the rut of eating the same foods over and over. Need some inspiration? Try any of the following: chia seeds, chickpeas, farro, avocados, black beans, oats, okra (it’s a fruit!), lentils, or flax seeds. A variety offers wonderful benefits, so don’t be afraid to mix it up.

2. Roll your ankles before getting out of bed.

If you’re like most Americans, you probably wear shoes most of your waking hours. And if you’re like many professional women, you often wear heels. This constricts our toes and feet and prohibits our ankles from moving in a full range of motion.

When you roll your ankles and scrunch up your toes before getting out of bed (think of making a fist with your feet then spreading your toes … like jazz hands for your feet), you help wake up your muscles and connective tissue.

Additionally, it moves your ankles in the range of motion they were designed: forward, backward, and side to side. This can also help mild plantar fasciitis if that’s something you deal with.

3. Get fresh air midday.

Spending time outdoors and breathing in fresh air can have a significant impact on your mental health. Even a short walk outside can boost serotonin levels that enhance your mood. Additionally, exposure to natural light during the day can help regulate your sleep-wake cycle, leading to improved sleep quality.

Recently my family shared our answers to the question, “What brings you joy?” Our responses were as varied as we were. My answer? Outside, in nature, moving with people I love. While we have plenty of research validating fresh air, I speak better of my benefits. Even just a few minutes help clear my head, reset my nervous system, and give me an energy boost. It’s a mini-break in the middle of the day and helps me focus on the next item on my (never-ending) to-do list.

4. Take a 22-minute walk.

We’ve heard sitting is the new smoking, but when your job requires you to be in front of a computer or sitting in meetings all day, it’s hard to not “smoke” when “smoking.” Good news! A recent study by the British Journal of Sports Medicine reported that you can combat the health risks of sitting all day by taking a 22-minute brisk walk.

For those who like to multitask, when possible do this outside midday or even in the evening as the sun sets. Both may help with your circadian rhythms and help you sleep better.

5. Buy someone’s coffee in the line behind you.

Or tea. Or Chick-fil-a. The intent here is to do something spontaneously kind for someone else. Research suggests helping others can also benefit our mental health and well-being. And it’s a good reminder that we’re not designed to do life alone. We’re designed to be in community with others and to help others. Look for small ways to bless others that will feed your soul in return.

Obviously, as a personal trainer and nutrition coach, I’m in favor of moving in a way that brings you joy and eating the foods that make you feel well. But sometimes even that can feel overwhelming. Instead, pick one of these five items and incorporate it into your daily rhythms to help take care of yourself. After all, we’re more than just our bodies. We’re unique, holistic beings who deserve to be well in body, mind and spirit.

This article was originally published in December 2023.