liberating… so loved by some and so disliked by others. Because there are people who get up at six in the morning and, on an empty stomach, run 10 km. And it suits them perfectly! Do you have that superpower too?
One thing is certain: physical exercise is essential for a good quality of life, healthy, active and emotionally balanced. You’re probably already convinced of that. But which type of exercise should you choose?
Whether you’re an amateur or a professional athlete, there’s something you’ve likely experienced: there is no one-size-fits-all training programme that works for everyone, just as there are no miracle diets that magically improve sports performance.
Each of us has our own metabolic response to exercise. And that probably doesn’t come as a surprise. We’ve already seen that there are “super-humans” who can go out running at six in the morning, while others prefer swimming at midday or yoga before going to bed.
So, what is the ideal training programme for you? The one that makes you feel good, that you enjoy, and that helps your body feel more active. To know what your best training approach is, you need to understand your personal response to exercise. And while this is largely influenced by our habits, it is also shaped by our biology. There are genetic and biochemical markers that can give us clues about which type of exercise is healthiest for us, and which can also help us avoid injuries.
Why following someone else’s personalised training plan is not a good idea
Each of us relates to physical activity in a different way. We do not all respond equally to oxygen consumption, we do not have the same ability to mobilise carbohydrates or fats for energy, and we do not share the same muscle and ligament composition.
Did you know that our genes can influence whether we are better suited to power-based or endurance-based training? By measuring our muscular power and our recovery capacity after exercises with different training loads, we can begin to understand which type of training is best for us.
These factors can even offer clues on how to improve performance. Some people respond very well to caffeine or magnesium supplementation, while others benefit more from detoxifying foods to support recovery between training sessions. With small, targeted adjustments tailored to your biological profile, you can enhance your athletic performance.
An athlete’s diet is your diet as an athlete
The internet is full of generic recommendations about what we should eat before and after training sessions or competitions. But perhaps you’ve tried them and they didn’t help. Maybe you need to train in a fasted state, or maybe you perform better after a good plate of protein-rich scrambled eggs. Everyone needs a different approach to boost their athletic performance.
That’s why understanding your biology on a personalised level can show you how your body produces energy, what your energy expenditure is at rest, and which types of foods you metabolise best. It also allows you to identify the levels of essential nutrients needed for optimal, healthy performance in your sporting activity.
Plan your personalised training programme
Choosing a personalised sports training plan that makes you feel better is within your reach. To do so, however, it is essential to understand how your biology works, including your genetic profile and biochemistry, so that your exercise programme can be tailored to your individual reality. By doing this, you will be able to change your habits to improve your performance and, ultimately, your health, and you will be doing so based on science.
Optimising emotional wellbeing through time management
Time is our most precious asset, a resource that some people lack and others seem to have in abundance. Each day is made up of 24 hours in which we must carry out tasks such as resting, working, shopping, studying, among many others. Achieving good time management is essential for our emotional wellbeing, enabling us not only to complete the tasks we set ourselves each day, but also to protect and support our overall health.
Optimising emotional wellbeing through time
Various studies have linked emotional wellbeing and mental health to effective time management, as both an excess of free time and a lack of it can affect subjective wellbeing. When people experience a chronic shortage of free time, constant demands and a lack of opportunities to disconnect can lead to an accumulation of stress. This stress, in turn, may manifest in physical and emotional symptoms such as anxiety, irritability and exhaustion.
The impact of poor time management on emotional health
On the other hand, having too much free time may seem ideal, but it can also lead to emotional imbalance. A lack of structure in daily routines can result in procrastination and reduced productivity, which in turn can undermine self-esteem and a sense of achievement. People may begin to feel dissatisfied and without purpose, potentially triggering feelings of sadness, loneliness and a lack of direction.
Work environment and wellbeing: the importance of effective time management
There are several variables within our social environment that can affect emotional wellbeing; however, one of the most influential when it comes to time management is the work environment. We spend approximately 8 hours out of every 24 working, which is a significant portion of our day. Burnout, depression, job satisfaction and work–life integration are some of the key factors that regulate wellbeing in relation to working life.
All of these work-related wellbeing challenges share a common element: time management. Ultimately, effective time management is a form of self-care, allowing us to protect our emotional health while maintaining balance between our professional and personal lives.
The key: balance and time planning
Effective time management involves finding a balance between the different areas of our lives, including work, leisure, rest and self-care. Prioritising time for activities that promote emotional wellbeing, such as exercise, meditation, socialising and pursuing hobbies, can make a significant contribution to better mental health. These activities provide opportunities to relax, disconnect from daily stress and restore energy.
Activities for emotional wellbeing
In order to manage time effectively, good planning and clear goal-setting are essential. A structured approach to time management, involving planning and the establishment of goals, can create a sense of control over daily life and activities. Having a clear and realistic plan can reduce anxiety linked to uncertainty and increase the sense of achievement when goals are reached.
Planning: control and anxiety reduction
Moreover, being organised and planned must be combined with flexibility and adaptability in order to avoid frustration when goals are not met. While planning is important, it is equally essential to remain flexible and adaptable. Life is full of surprises and unexpected changes, and being able to adjust to new circumstances without feeling overwhelmed is crucial for emotional wellbeing. Excessive rigidity in time management can lead to frustration and anxiety when things do not go as planned.
Maximising emotional wellbeing through time management
In summary, the relationship between time and emotional wellbeing is deep and multifaceted. The way we manage our time influences how we feel and our overall quality of life. Through mindful time management that incorporates balance, planning and self-care, we can work towards maximising our emotional wellbeing and creating a more fulfilling and healthier life.
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