Wellness That Endures

Strategies and tips to help you get through anything

- BRAD STULBERG

IT HAS BEEN AN UNPRECEDENTED, challenging, and uncertain year for just about everyone. Which is why, perhaps now more than ever, cultivating resilience—the ability to bounce back after you’ve been knocked down—is essential. The first step: focusing on what you can control and trying not to waste energy on what you can’t. Fortunately, there are a handful of health and well-being practices that you can do to accomplish this goal. The following evidence-based strategies will help you build a solid, strong, and resilient body and mind.

Push-Ups

Begin with your chest down and palms pressing into the ground, thumbs at your nipples. Press up, locking your elbows at the top. Lower back down, so your chest gently touches the ground or hovers above it. Press up. Keep your core tight throughout the movement. For an easier option, place your hands on an elevated surface like a table or bench.

Kettlebell Swings

Stand with your feet slightly more than shoulder-width apart, holding a kettlebell by the horns. Pull your shoulder blades back and hinge at the hips so the kettlebell swings between your legs. Thrust your hips forward and swing the kettlebell in front of you to shoulder height.

Air Squats

Stand with your legs slightly wider than shoulder-width apart, feet pointing slightly out. Extend your arms out in front of you at shoulder height. Squat down, keeping heels on the ground and lowering your butt until it is at or just below your knees. Push up through both feet to stand, locking your knees at the top. For an extra challenge, hold a kettlebell at your chest.

Step-Ups