From Stressed to Strong: A 4-Week Plan for Mind-Body Wellness
By Chris Pearce, National Health Club Manager – BlueFit Health Club
Physical activity is a powerful tool for improving mental health-reducing stress, boosting mood, and sharpening focus. At BlueFit, we aim to provide practical, evidence-based routines that support overall wellbeing.
This 4-week mental wellness plan engages both body and mind, with each week focusing on a key aspect of mental fitness: stress relief, better sleep, emotional balance, and resilience.
Week One: Mat Pilates
Pilates is a mind-body practice that boosts mindfulness, reduces stress, and improves posture and breathing (Complementary Therapies in Medicine, 2021).
Chris Pearce:Our Pilates classes suit all levels, with options for beginners to advanced. Move at your own pace, and if it’s your first time, check in with the instructor to discuss any injuries or concerns.
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Week Two: Swimming
Water-based exercise provides a calming, stress-reducing experience (International Journal of Aquatic Research and Education, 2020).
Chris Pearce:Swimming is a mindful, peaceful way to move at your own pace.
Lane Etiquette: Use the slow, medium, or fast lanes according to your speed to keep things flowing smoothly for everyone.
Guidance by Experience Level
Beginner: Build confidence by walking or jogging in the shallow end. If you can swim, try freestyle with a kickboard. Interested in adult lessons? Visit bluefitswimming.com.au/adults.
Intermediate: Swim for 15 minutes, alternating strokes like freestyle or breaststroke. Rest as needed, and reduce breaks over time.
Advanced: Aim for 50 minutes of mostly continuous swimming. Use intervals-3 easy laps, 1 fast-to boost endurance.
Week Three: Light Stretching & Mindfulness
Gentle stretching with breathwork boosts body awareness and mental focus (Mindfulness Journal, 2018).
Chris Pearce: Do mobility exercises like arm circles, hip openers, and cat-cow before your workout to prep your body. After exercise, static stretching is more effective as warm muscles allow for deeper, safer stretches.
What is Static Stretching? Static stretching involves holding a stretch in a fixed position for a period of time, typically 20–40 seconds, to lengthen and relax the muscle.
Examples of static stretches:
Seated hamstring stretch (Image One)
Standing quad stretch (Image Two)
Chest doorway stretch (Image Three)
Week Four: Strength Training – Upper Body
Strength training builds physical strength, mental resilience, and confidence (Journal of Sports Science & Medicine, 2021).
Chris Pearce: No matter your fitness level, consistent and smart strength training supports overall wellbeing.
Guidance by Experience Level
Beginner:
Aim for 30–45 minute sessions, 2–3 times per week.
Start with 4–5 foundational exercises targeting major upper and lower body muscle groups:
Legs: Leg press
Back: Machine row or lat pulldown
Chest: Push-ups or chest press
Shoulders: Shoulder press
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Intermediate / Advanced:
Train 3–5 times a week for 45–60 minutes. Focus on resistance exercises using free weights or cables:
Legs: Barbell or weighted squats
Chest: Chest press (machine or dumbbells)
Shoulders: Dumbbell shoulder press
Back: Seated cable row or lat pulldown
Tip: Swap exercises based on equipment availability.
Monday – Friday 5:30 AM – 9:00 PM Saturday & Sunday 7:00 AM – 5:00 PM Public Holidays 8:00 AM – 4:00 PM
Acknowledgment of Country
We acknowledge the Traditional Owners of Country throughout Australia and recognise the continuing connection to lands, waters and communities. We pay our respect to the Aboriginal and Torres Strait Islander cultures, and to Elders past, present and emerging.
