top of page
Search

Wellness Foundations To Support Outdoor Living

Whether you're dreaming of hiking the Appalachian Trail, backpacking through Patagonia, or simply being more active in the outdoors, your body, mind, and spirit all need support to thrive outside. Outdoor goals require more than a gear list—they require a strong foundation of wellness.

As a nurse coach and thru-hiker, I've learned that consistent, intentional habits make the difference between dreaming about the trail and confidently hitting it. A lot of us are familiar with what healthy habits are, with what we should be doing, but maybe struggle to consistently practice these actions.  Here’s a look at evidence-based, foundational wellness habits that can help turn your adventurous dreams into reality.

 Prioritize Sleep: The Ultimate Recovery Tool

Sleep is your body’s built-in repair system. It’s where muscle recovery happens, immune function resets, and mental clarity is restored—critical for anyone training for long hikes or outdoor challenges.

  • Research shows that sleep deprivation reduces endurance performance, reaction time, and decision-making ability (Fullagar et al., 2015). Not great when you're navigating rocky terrain or trekking 20 miles a day.

  • Aim for 7–9 hours of quality sleep. Prioritize a consistent bedtime and reduce screen time an hour before bed. Creating a bedtime routine can aid in winding down, and relaxing before bed.

Fuel Your Body With Nutrient-Dense Foods

Outdoor dreams are built on real energy, and that starts with what’s on your plate.

  • Anti-inflammatory, whole-food diets rich in fruits, vegetables, whole grains, and healthy fats (like the Mediterranean diet) have been shown to boost energy levels, reduce chronic disease risk, and improve endurance (Estruch et al., 2013).

  • Protein helps build and repair muscle, while complex carbs (quinoa, sweet potato, oatmeal) provide long-lasting trail fuel. Don't forget hydration—dehydration impairs physical and cognitive function (Cheuvront & Kenefick, 2014).

  • Wondering if you are getting the nutrients you need? Try using a food tracker to track eating habits. After a week, note where you could improve.

 Strengthen Your Nervous System With Mindfulness

Mindset is just as important as mileage. Outdoor challenges often test our limits—emotionally and mentally.

  • Mindfulness practices like meditation, breathwork, and yoga have been shown to lower cortisol levels, reduce anxiety, and improve emotional resilience (Goyal et al., 2014). That means you'll be better equipped to handle everything from inclement weather to logistical curveballs.

  • Even 5–10 minutes a day of mindful breathing or movement can shift your physiology and sharpen your mental game.

  • Try starting your day off right by incorporating mindfulness into your morning routine!

 Move Intentionally 

You don’t need to be a gym rat to be trail-ready. But you do need a body that’s strong, mobile, and capable of moving over uneven terrain with a pack.

  • Functional training—like bodyweight strength training, balance work, hiking with a loaded pack, and mobility drills—builds the muscular and joint resilience you need to avoid injury.

  • Studies show that combining aerobic endurance with resistance training leads to better overall outdoor performance (Tomlin & Wenger, 2001).

 Create Accountability and Support

You don’t have to do this alone—and you’re more likely to stick with your goals when you’re supported.

  • Behavioral research shows that working with a coach, community, or accountability partner significantly improves health outcomes and goal attainment (Burke et al., 2011).

  • Whether you’re setting a training plan, navigating health challenges, or just trying to stay consistent, working with a health coach can provide the structure and motivation you need.

 Building a Trail-Ready Life

At its core, preparing for big outdoor goals isn’t just about training harder—it’s about living in alignment with the life you want to create. When your daily habits support your long-term vision, the dream becomes possible—one step at a time.


Ready to start creating a new lifestyle habit?  Grab this free Wellness Habits worksheet!



Want to work together to map out your own adventure-ready wellness plan?

Let’s talk!








References

Burke, S. M., Carron, A. V., & Eys, M. A. (2006). Physical activity context and university students' propensity to meet the guidelines for physical activity: A multilevel analysis. Research Quarterly for Exercise and Sport, 77(1), 60–66.​

Centers for Disease Control and Prevention. (2023). How much sleep do I need? https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

Cheuvront, S. N., & Kenefick, R. W. (2014). Dehydration: Physiology, assessment, and performance effects. Comprehensive Physiology, 4(1), 257–285. https://doi.org/10.1002/cphy.c130017​PubMed+2Wiley Online Library+2Wiley Online Library+2

Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., ... & Martínez-González, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279–1290. https://doi.org/10.1056/NEJMoa1200303​PubMed+6New England Journal of Medicine+6New England Journal of Medicine+6

Fullagar, H. H. K., Skorski, S., Duffield, R., Hammes, D., Coutts, A. J., & Meyer, T. (2015). Sleep and athletic performance: The effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports Medicine, 45(2), 161–186. https://doi.org/10.1007/s40279-014-0260-0

Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., ... & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018​Effective Healthcare+5SCIRP+5JAMA Network+5

National Institutes of Health. (2022). Mindfulness meditation: What you need to know. https://www.nccih.nih.gov/health/mindfulness-meditation-what-you-need-to-know

Tomlin, D. L., & Wenger, H. A. (2001). The relationship between aerobic fitness and recovery from high intensity intermittent exercise. Sports Medicine, 31(1), 1–11. https://doi.org/10.2165/00007256-200131010-00001​PubMed+2ResearchGate+2Semantic Scholar+2

World Health Organization. (2020). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

 
 
 

Comments

bottom of page