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Breathe, Stretch, Sweat: Fitness Goals for the Active Soul

Fitness is not just about looking good; it's about feeling good and being healthy. However, incorporating fitness into your lifestyle can be challenging, especially for those with a busy schedule. Fortunately, achieving your fitness goals doesn’t have to be boring or unenjoyable. Being active is less about pushing yourself to exhaustion and more about finding a way to make it work with your daily routine. The key is to combine the right balance of breathing, stretching and sweating to keep your body and mind healthy. In this blog, we will explore the different ways you can incorporate these three elements into your fitness goals.


It's no secret that breathing is essential for our health. Yet, many of us have forgotten its importance when it comes to staying fit. Taking deep breaths helps you relax, reduces stress, and increases oxygen flow to your muscles. Incorporating a simple breathing technique, such as 5-5-5 breathing (inhaling for 5 seconds, holding for 5 seconds, and exhaling for 5 seconds) or the Wim Hof Method (a combination of deep breathing and cold exposure), can help improve overall performance and endurance during workouts. Plus, taking a moment to focus on your breath can help you tune out the distractions and stressors of daily life.


Stretching is essential for maintaining flexibility, reducing stiffness, and preventing muscle injury. Incorporating stretching before and after a workout can help you reduce muscle stiffness and soreness. Incorporating full-body dynamic stretches such as jogging, high knees, squat jumps, and lunges help the body warm up properly and reduce the chances of developing injuries. Whereas, static stretches, such as hamstring, calf, and quad stretches, after workouts can help you cool down and bring your heart rate back to normal. Additionally, incorporating yoga into your fitness routine not only helps with stretching and flexibility but also helps with overall well-being.


Sweating is more than just a sign that you've had a good workout; it's also an excellent way to eliminate toxins from the body. Regular exercise helps improve circulation, boost metabolism, and in turn, help the body detoxify itself. Incorporating high-intensity workouts, such as running, biking, or rowing, helps increase sweat production and release of toxins. Moreover, incorporating weight-bearing workouts such as lifting weights, or doing pushups, helps build muscle strength and endurance.

Getting Started

Getting started with any fitness goals can be daunting. It's essential to start small and stay consistent. Setting realistic goals, creating a workout routine, and finding an accountability partner can do wonders to keep you motivated and on track. Finding the perfect time to exercise, whether it be early in the morning or late at night, is different for everyone, and it's essential to find what works best for you.

Incorporating fitness into your lifestyle is essential for our overall well-being. Breathing, stretching, and sweating are essential in achieving our fitness goals. By incorporating these three elements, we can help reduce stress, prevent injury, build overall strength and endurance. Starting small and staying consistent can go a long way to keeping you motivated and on track. So, let's take a deep breath, stretch it out, and work up a good sweat!

Northeast Missouri Health Council, Partners for a lifetime of health

Medical, Dental, and Behavioral Clinics in Kirksville, Missouri, Macon, Missouri, Milan, Missouri, Memphis, Missouri, and Kahoka, Missouri. Visit our website to find the nearest clinic to you.



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