In 2024, Staying Well is all about Nailing the Basics
Looking after ourselves kindly, slowly, and holistically is so ‘in’ right now, and we couldn’t be happier about it. Whether we’re reconnecting with nature, prioritising rest and recovery or lacing up a fresh set of Hokas, health and wellness in 2024 is set to be both simple and sustainable.
Words by Jacqueline O’Neill
As the 2024 new year was rung in, it was clear our new year’s resolutions had begun to look a little different. The era of ‘girl bosses’ and the glorification of 70 hour working weeks has been replaced with ‘bare minimum Mondays’ and ‘quiet quitting’, hustle culture is officially all but dead, and we’re finally working through all the weird work/life/family balance issues that the pandemic era revealed in so many of our lives.
To get you started, we’ve rounded up our best tips to lean into health and slow down this year.
1. A Focus on Recovery
For many professional athletes, rest and recovery is the holy grail when it comes to high performance – so why have we been hitting the gym daily for so long and relying on well-timed protein shakes to get us through? In 2024, it’s time for mindful recovery to take centre stage in our fitness routines. A recent report from Peloton found that 29 percent of people say they already use recovery tools to enhance workouts, while Google search trends show considerable (and increasing) interest in ‘muscle recovery, ‘cold plunging’ and ‘red light therapy’. From active recovery activities like pilates and yoga, to more passive options including infrared saunas, cold plunging, breathwork and massage, the way we unwind and get ready for our next workout, high pressure work day or action-packed weekend is evolving.
Jason Geraghty, founder of Gee Recovery (@geerecovery_au) at both Erina and Berkeley Vale, emphasises the importance of sleep, nutrition, and hydration in recovery. “Recovery experiences, like those we offer at Gee, provide both a physical and mental boost – whether you choose to use our infrared sauna and hot/cold pool treatments in combination, or opt for some peace and quiet in our compression zone while increasing circulation.” Our other Central Coast recovery favourites include cryotherapy at CryoPlus Central Coast (@cryoplus_centralcoast), Pilates at Pilates with April (@pwathestudio) and assisted stretching and mobility with The Stretch Lab (@thestretchlabaustralia).
2. Personalised Sleep Routines
We all know by now that some good ‘shut eye’ does wonders for our mood, productivity, skin, energy levels and general wellbeing – but how good is our sleep hygiene? Sleep hygiene involves the practices we engage in before bed, to ensure our sleep quality is as its highest levels when we eventually do hit the pillow. A recent 2020 report from the University of Ottawa found that earlier bed times, as well as regularity in sleeping patterns (consistent bed times and wake-up times) are favourably associated with better health when reviewing dozens of studies from around the world over the previous five years. Beyond this, establishing a good ‘routine’ that works for you lays the ultimate foundation for restful sleep.
Elle Nielsen, Founder of Elevate Training (@elevate_training_) and supplement and athleisure brand, FWD FRM (@fwdfrm), swears by her bedtime ritual, and encourages others to find what works best for them and their lifestyle. “Sleep hygiene is something my partner Scott and I are very conscious about and do our best to stick to, which can be hard at times with young kids and businesses. Our favourite way to wind down in the evening is with a mug of FWD FRM Sleepy Hot Chocolate (which includes vitamins and minerals to support optimal sleep), a PM skincare routine and a podcast or book in bed. When we sleep better, we’re always better equipped to tackle the busy day ahead.” Other great additions to a sleep routine include minimising screen time and ‘blue light’, taking a hot shower or bath, stretching, engaging in breathwork or journaling to decompress and transfer any headnoise to paper.
3. Getting Out into Nature
Recent studies, including a 2019 report from the University of Exeter Medical School, have found spending at least 120 minutes per week in nature reduces risk of cardiovascular disease, obesity, diabetes, asthma hospitalisation, mental distress among adults, and ultimately increases life expectancy. Stepping into the great outdoors also has a slew of mental health benefits, including better self-reported health, improved cognitive functioning and development (in the case of children) as well as improved birth outcomes.Anna Remond, local psychologist and founder of Outlook Ecotherapy (@outlookecotherapy) uses nature’s therapeutic benefits in her day-today practice, with many of her sessions taking place outdoors. “Whether it’s a bush walk, a dip in the sea (the Central Coast has 87 kilometres of coastline), or time at a dog park with our furry friends, nature activates whole-system sensory awareness. If we put away our phones and take out our AirPods, we can allow this awareness to become the foundation of a range of positive changes,” Anna explains. “Nature allows us to be – a human be-ing, to attend to what is present, rather than subscribing to racing, rushing, routine thoughts and behaviours of a human ‘do-ing’ – that version of us that is often on autopilot.”
Other ways we love to spend time outdoors on the coast include taking a surf lesson at Avoca with Central Coast Surf Academy (@surfacademy), take a trail ride on horseback at The Outlook Riding Academy (@theoutlookridingacademy) or explore the many National Parks and reserves the Central Coast has to offer on foot.
4. The Rise of the Run Club
Fitness trends, much like fashion, have cycles. One revival gaining momentum – as you might have noticed – is the ‘run club’. During the pandemic, with gyms shuttered and outdoor options limited, running surged in popularity. But now, it’s not just about the solitary jog; it’s the camaraderie of the run club that’s drawing people in. Whether it’s TikTok trend linking run clubs as THE dating app for 2024 or the growing need for exercise that’s cheap, this old-school form of movement is back with a very 2020s spin.Scott Madden, personal trainer and owner of Body Movement (@body_movement_) and FWD FRM (@fwdform) regularly promotes running to his clients.
“Running is a mental and physical workout, and the post-run high is addictive. It’s a form of exercise where you can just step outside and do it, without much thinking or planning required. It’s a great endurance builder – and we secretly love competing with our friends on STRAVA”.
Local run club Terrigal Trotters (@terrigaltrotters) is one of the largest we know of, with Central Coast Running Mums (@central_coast_running_mums) and recently founded Central Coast Run Club (@thecentralcoastrunclub) also growing in popularity. Whether you’re running more, sleeping more or simply choosing to step outside – remember to ‘keep it simple’ this year when hitting the health and wellness reset button.
