You’re Maxxing Yourself to Death. There’s a Better Way.

For the majority of people, health is most strongly associated with physical health, followed (pretty distantly) by mental health. We’re living in a time when biohacks rule the health conversations, every action needs to be a form of “maxxing,” and longevity seems to be the primary goal.

But in our relentless attempt to optimize our physical health, are we neglecting the other dimensions that fill our cup? While being physically fit is a significant achievement, it is not the singular goal of a well-lived life. Achieving real wellness requires a more holistic approach, one that moves beyond marginal gains to find a version of harmony across our emotional, social, and spiritual selves.

According to the Global Wellness Institute, wellness is defined as “the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health.” In other words, wellness cannot be achieved passively, and it includes more than just physical health. While multiple models map out the concept of wellness, one thing remains certain: achieving it doesn’t require us to “maxx” out any single part of our lives. Instead, we find wellness in balance.

A simple model of wellness (no optimization required)

SPECIES-F is a useful acronym for remembering the eight dimensions of wellness. Here’s the breakdown:

• S – Spiritual
• P – Physical
• E – Environmental
• C – Career
• I – Intellectual
• E – Emotional
• S – Social
• F – Financial

Let’s explore the science underlying each of these eight wellness dimensions and learn how to cultivate them in our own lives.

Spiritual

Spiritual wellness is our ability to expand our sense of purpose and meaning in life. This includes our beliefs, morals, and ethics, with or without religion. In a systematic review of multiple studies, researchers found a strong positive correlation between spirituality and quality of life, with hope, optimism, inner peace, and high self-control being the spiritual elements that most highly predicted quality of life.

To strengthen your spirituality, spend time in solitude (perhaps meditating or journaling) to connect with yourself, and in nature to connect with something bigger than yourself. Also, try identifying a deeply meaningful reason for why you do endurance sports.

Physical

This is usually the easiest bucket to fill for endurance athletes, because we love to move. However, we often put a greater emphasis on exercise than on the other, equally important aspects of physical health: sleeping, eating well, and staying on top of our medical care. Tending to all of these elements is fundamental to our overall health and can enhance our quality of life as we age.

So, keep challenging your body, but also prioritize rest, focus on nutrition, treat nagging pain, and schedule regular doctor and dentist appointments.

Environmental

Both our immediate environment (home, workspace, etc.) and our relationship with nature affect our well-being. Research shows that green exercise – working out in natural environments – boosts enjoyment and physiological recovery. It also reduces perceived exertion, so take your workout outside as often as possible.

Other ways to enhance environmental wellness include keeping your living space tidy and making daily choices that positively affect the health of our planet.

Career

We spend a large percentage of our daily lives working, so it’s logical (and scientifically supported) that there’s a strong association between job satisfaction and overall well-being. Career, or occupational, wellness is about engaging in work that is personally meaningful, capitalizes on your skills, aligns with your values, and allows you to seek growth opportunities.

One way to enhance occupational wellness is to set professional goals (e.g., learn a new skill, take on a challenging project) and communicate these goals with trusted colleagues. It’s also important to protect your time, establish boundaries, and seek support if you feel yourself inching toward burnout.

Intellectual

Intellectual wellness challenges us to stay curious, expand our knowledge, and learn new skills. This matters because curiosity is associated with a slew of positive benefits, ranging from increased happiness to higher life/job satisfaction to a greater ability to innovate.

To build this, try strategically reflecting on past races or analyzing your thought patterns. When you consume information, engage in active learning. Share your thoughts with a friend after listening to a podcast or take notes while reading an article.

Emotional

Our emotional health is often left to chance, but emotional wellness empowers us to understand our emotions and develop effective coping strategies for managing difficulties. One study found that emotional wellness is actually protective against disability and illness as we age.

So how do we develop it? First, check in with yourself frequently. Name what you’re feeling to build emotional awareness and increase your ability to self-regulate.

Second, implement regulation tools, especially during training. Use cue words to replace unhelpful thoughts or take a deep breath when challenges arise.

Social

Humans are social creatures. We crave connection and belonging, and actually need both to thrive. Social wellness is about cultivating positive and supportive relationships with friends, family, and community, which can be challenging when training occupies so much time.

But that’s the beauty of endurance sports – they often come with a built-in community. To build social wellness, join a run club or a local cycling team.

Of course, foster relationships outside of sport as well. Remember that quality beats quantity. Focus on being fully present and listening when you’re with people who may not share your obsession with endurance sports.

Financial

Participating in endurance sports is not a cheap hobby, but making wise financial decisions in pursuit of each finish line will benefit your overall health. One study found a positive association between financial safety and self-reported measures of both physical and mental health. Track your spending and avoid the comparison trap that fools you into thinking you have to buy the newest gear.

Achieving real wellness

The goal isn’t to achieve perfect balance at all times. Rather, it’s to use this framework as a guideline for reflection and to strive for a version of harmony that supports your unique self and the season you’re in.

If you’re training for a race, you may primarily focus on the physical, spiritual, and social dimensions, but maintain awareness of the others. During the off-season, you may want to shore up the intellectual, financial, or emotional areas, while making micro adjustments to the rest.

Be proactive in developing all areas of your life, and a greater sense of wellness will follow.