7 Fitness Routine Tips for the Highly Sensitive Person

Are you finally ready to transition into a healthier lifestyle and build a fitness routine that potentially works? Read on and discover the best tips for a highly sensitive person.

Estimated reading time: 6 minutes

A healthy lifestyle can be challenging for a highly sensitive person (HSP). If you are an HSP, then you would know the struggle!

A low pain threshold is one of the most common signs of being an HSP. You can also be prone to complex health problems like chronic anxiety and autoimmune illnesses. Not to mention, you may neglect self-care and easily feel overwhelmed. All these might make it difficult to create a fitness routine and stick to it. 

While being an HSP may come with unique difficulties, do not let them become a hindrance. Keep reading as we share some of the best things to help you build a fitness routine.

#1 Workout on Your Own

HSPs are easily overwhelmed. Their physical, emotional, and spiritual feelings are often too strong. With such, many will prefer to be alone. Hence, you might want to work out at home instead of going to the gym, especially if you feel uncomfortable when you are surrounded by others. The gym can give you sensory overload. You might feel that everyone is watching your every move. 

Building a home gym does not have to be expensive. Invest in versatile home gym equipment to save space. You might even want to consider focusing on exercises that do not require equipment. Create a workout schedule and try your best to stick to it. Add variety to your workouts to make your routine more interesting. 

#2 Maintain a Healthy Diet

Staying fit is not just all about physical activity. What you eat can impact your performance. Not to mention, it can also provide the fuel that your body needs during an exercise and can even help speed up your recovery.  

One thing that can help is to build a vegetable-based diet. Veggies are versatile. You can incorporate them in salads, smoothies, stews, and soups. Nuts, seeds, and whole grains are also nice to have. They will help you stay fit and are also some of the best foods to reduce anxiety for an HSP. If possible, choose organic produce which does not contain pesticides. Stay away from packaged and processed foods, and make sure you are drinking enough water too.

#3 Have Downtime

According to  Julie Bjelland, the author of The Empowered Highly Sensitive Person, downtime is a must for HSPs. It should include eight to ten hours of sleep, one complete day off from work each week, and one week off every season. Meanwhile, you also need two hours of unstructured alone time daily. With such, an intense and continuous workout can be stressful, so give yourself a break. 

Taking time off your workout can give your body time to recover. In turn, it might also prevent over-stimulation. Training can stress your body, making rest and recovery essential. Make your downtimes more productive by doing something that can be potentially beneficial, such as meditation or breathing exercises.

Here is a powerful meditation for your downtime as a highly sensitive person:

#4 Include Contemplative Practices

Planning your workouts can be challenging. Among others, one that you might want to include in your routine is a contemplative practice, which is believed to be important for the well-being of HSPs. 

A contemplative practice is a holistic approach to an individual’s health. Some of the best contemplative practices include mindful walking, tai-chi, and breathing meditation. 

#5 Focus on Low-Impact Exercises

Aside from contemplative practices, you might also want to incorporate low-impact exercises for your physical and mental health. The emphasis should be on minimal strain on your body, making sure that it does not result in overstimulation. 

It should be good to remember that low impact does not mean ineffective. Yoga and Pilates are great, especially because you can often do them alone in a room where you are comfortable instead of being surrounded by others who can heighten your senses. Swimming can also be a great exercise since the water is quiet and calming, but not when you do it in a crowded and noisy pool. 

#6 Drink The Right Supplements

Your fitness routine should also include taking the right supplements. For HSPs, supplements can help augment the effects of the exercises. Among others, you might want to take adaptogens. They can help in increasing energy levels and decreasing fatigue. It can manage physical and mental stressors and, in turn, help you achieve a balance. Some of the most common adaptogens include ginseng, Ashwagandha, and Rhodiola. 

You might also want to consider drinking supplements with digestive enzymes. They can help the body in breaking down foods, so you can stay fit and healthy. Plus, it improves nutrient absorption. 

#7 Get Enough Sleep

When talking about a fitness routine, most people will probably think about exercise. Nonetheless, do not ignore the importance of sleep. An HSP may find it difficult to sleep as even the slightest noise can be magnified. Your heightened senses might seem like a curse. Finding ways to improve sleep is essential, which can give you more energy to work out the next day.

Different elements can affect the sleep of HSPs, including anxiety, stress, drinking caffeine, alcohol consumption, overstimulation, and environmental factors. To improve sleep, it might help to have an hour or two of wind time before bed. These are comfortable activities without over-exertion, such as light stretching, listening to music, or reading. It might also help to engage in anxiety-reducing practices, such as meditation. Lastly, create a conducive environment. Keep the room dark and cool. You might even want to invest in a white noise machine. 

In Closing

Being an HSP can be challenging, especially when it comes to staying fit. To help you build an effective fitness routine, take note of the things mentioned above, such as incorporating contemplative practices and low-impact exercises into your routine. Aside from working out, eating a healthy diet, drinking supplements, and getting enough sleep can also help. 

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