Nina Kaufmann

In a world full of diet culture, health has often been narrowly defined by weight loss, strict food restrictions, and rigid fitness routines. We’ve been taught that wellness means avoiding entire food groups, resisting cravings, or even obsessing over “superfoods” and expensive supplements. We hear that achieving health requires enduring intense workouts and embracing harmful slogans like “no pain, no gain.”

However, this approach can quickly lead to disordered eating habits, a strained relationship with exercise, and, ultimately, a negative view of ourselves. This rigid view of health, deeply rooted in fatphobia, creates the illusion that health is just about reaching a certain weight or body size. But true well-being is so much more than that.

Fortunately, your health journey can be beautiful, joyful, and entirely unique to fit your day to day life. When we work on healing our relationship with food, exercise, and self-image, we realize that health is influenced by many factors, only some of which are within our control. Health for All, my easily digestible, weight-neutral wellness course, dives deeply into these determinants of health, highlighting a holistic approach to self-care.

Ultimately, health is subjective and evolves with each phase of life. Your wellness journey is uniquely yours, ebbing and flowing as you navigate different seasons.

Embracing Health Without Restrictions

A sustainable, healthy lifestyle is about creating flexible routines that fit into your life, not the other way around. Your health journey should feel comfortable, and adapt as your circumstances change. A truly balanced lifestyle incorporates compassion, joy, and freedom rather than stress or rigidity.

For instance, during a calm period, you may have the time to cook nourishing meals, go on long nature walks, or meditate daily. In contrast, during busier phases, health might look like a pizza for dinner with family and a few quiet moments before bed. This flexible approach ensures that nurturing your health remains attainable and enjoyable throughout life’s changes.

Remember: health is a long-term practice, and no single phase will determine your health for life. Doing what you can is always enough, and you are enough.

30 Simple, Joyful Ways to Support Your Health

Here are some weight-neutral, stress-free ideas to incorporate into your daily life to enhance your long term well-being.

1. Enjoy a quick chat with a friend
2. Dance to your favorite song, move your hips
3. List five things you’re grateful for
4. Watch a few funny or cozy videos
5. Track your menstrual cycle
6. Read a chapter from a favorite book (my favorite)
7. Spend time with your pet and/or in nature
8. Walk barefoot in a natural setting; garden, forest, beach, sea
9. Try 10 minutes of chair yoga
10. Set aside some quiet time alone
11. Savor a cup of herbal tea (for hormone friendly options, click here)
12. Use a foam roller for five minutes
13. Bake your favorite cookies
14. Journal for a few minutes
15. Learn about intuitive eating
16. Enjoy a treat at a coffee shop
17. Visualize achieving a goal
18. Hug someone you love
19. Take deep, calming breaths
20. Schedule enough sleep time
21. Jump or stretch
22. Help someone with a small task
23. Compliment yourself and others
24. Follow body-positive accounts
25. Enjoy a mindful moment in the sun
26. Experiment with a new skincare routine
27. Unwind with a light exercise
28. Clear out ill-fitting clothes
29. Enjoy a nourishing face mask (my favorite)
30. Celebrate your efforts!

Rethink Health Beyond Food and Exercise

As this list shows, prioritizing health doesn’t have to involve restricting food or spending hours at the gym. Health is a multifaceted journey involving habits that bring joy, reduce stress, and enhance resilience.

Explore more weight-neutral, flexible ways to support your health in our Health for All course. Designed to redefine your approach to wellness, Health for All offers insights into creating a sustainable and personalized routine that nurtures every aspect of your well-being.

Ready to embrace a more holistic approach to health? Sign up for Health for All or explore our free courses for practical tools and insights into a fulfilling, weight-neutral health journey.

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