I’m not a huge fan of the term “workout.”
Why?
Because it makes health sound like… work.
And you are already doing so much work— for your job, with your errands, for your family, and in your community.
You don’t need more work.
That’s why I try to make staying healthy as effortless as possible.
And the mental model I use for that is The Health Flywheel
What is the Health Flywheel?
At its heart, the truth behind this is that all aspects of your health are connected.
That means improving one area will lead to positive changes in others:
- Exercising more will increase your energy.
- With more energy, you will have motivation to prepare healthy meals.
- Eating better can improve sleep quality.
- Better sleep regulates appetite hormones, making it easier to maintain a healthy weight.
- When you are well-rested and eating well, you’ll have more energy and motivation to exercise consistently.
See how it ties together?
By improving one aspect of your health, you create a positive impact in other areas.
How to Double Down on Your Strengths
Don’t let it overwhelm you.
The key is to start where you feel most in control.
Trying to overhaul every aspect of your health at once is unsustainable.
I encourage you to focus on your strengths.
- If you love to cook, focus on making healthier meals at home.
- If you’re a morning person, commit to regular exercise before work.
- If you’re good at sticking to routines, create a consistent sleep schedule and bedtime ritual.
Starting in an area where you have confidence will lead to success and build momentum.
As you see progress in one area, you’ll feel more motivated to tackle other aspects of your health.
How to Make Use of the Flywheel Effect
Once you’ve focused on one area of your health, it’s time to expand your efforts and benefit from the continuous growth.
Case Study 1: “I’m a Consistent Sleeper”
Imagine you’ve been focusing on improving your sleep for the past two weeks.
You’ve established a consistent bedtime routine, created a relaxing sleep environment, and started to see improvements in your sleep.
Here’s the key question to advance you:
“How can I improve my sleep through exercise or nutrition?”
Regular exercise improves sleep by releasing endorphins and reducing stress hormones.
This helps you relax and get ready for sleep.
Exercise helps regulate your body’s internal clock, or circadian rhythm, making it easier to sleep and wake up consistently.
Nutrition also affects sleep quality.
Caffeine, alcohol, and heavy, fatty meals disrupt sleep, while cherries, nuts, and whole grains promote better rest.
To improve your sleep routine, avoid caffeine in the afternoons and evenings and eat sleep-supportive foods.
Case Study 2: “I Enjoy Cooking Healthy Meals”
Say you’ve been focusing on preparing nutritious meals at home for the past two weeks.
You’ve been trying new recipes, adding more fruits and vegetables, and cutting processed foods.
This time, your key question is:
“How can I enhance the benefits of healthy eating through exercise or sleep?”
Consider how regular physical activity and quality sleep can support your kitchen efforts.
Exercise regulates appetite hormones, reducing cravings for unhealthy foods and making it easier to stick to nutritious choices. It boosts energy levels, giving more motivation to cook healthy meals after a long day.
Adequate sleep is crucial for maintaining a healthy weight and making smart food choices. When you are well-rested, you are less likely to reach for sugary snacks or overeat due to fatigue-induced cravings. Quality sleep regulates hunger and fullness hormones, making it easier to listen to your body’s needs.
Focus on What Works for You
Remember, the health flywheel effect means that improving one area of your health can positively impact others.
This is great news because you can start where you feel most comfortable.
As you continue your health journey, find ways different aspects of your well-being can support each other, and celebrate the positive changes.