Healthy Habits for Couples: 5 Wellness Practices to Try Together

When you think of Valentine’s Day, you might visualize chocolate-covered strawberries, fresh roses, and dressing up for a romantic candlelight dinner. On the flipside, maybe you imagine being lazy and ordering takeout while binging movies on the couch.

There’s nothing wrong with any of these cliches, but if you and your partner are working on your health goals in 2025, why not try some new wellness practices during this season? 

Here are 5 health habits for couples that can promote relaxation, connection, and well-being!

1. Practice Mindfulness Together During A Cold Plunge

For the adventurous couple, a cold plunge is sure to test both your physical and mental realms. 

Ice baths are all the rage right now – from fitness influencers religiously incorporating them into their morning routines to cold-plunging businesses opening up left and right. But are there really life-changing benefits from them or is it all just a placebo?

While there isn’t an abundance of research on the topic, the information available does show many proposed health benefits of ice baths. Interestingly enough, you may benefit immediately from one-off ice baths, and if done regularly, one may experience a longer list of positive health outcomes. Let’s take a look at some of them below:

Short-term benefits:

-Enhanced mood and brain function (feeling more alert, and energized)[1]

-Improved circulation[2]

-Reduced inflammation and muscle soreness[3,4] 

Long-term benefits:

-Better self-control in stressful situations[5] 

-Reduction of body fat[2,6] 

-Improved insulin sensitivity[2]

-Lowered risk of cardiovascular diseases[2] 

-Increase of white blood cells resulting in a boosted immune system[7]

Beyond the benefits of cold plunging, you and your partner may also experience some team-building, a sense of accomplishment, and belly laughs (to distract from the discomfort)!

If you don’t know anyone who owns a cold plunge, check your area for stand-alone cold plunge businesses or wellness clubs.

2. Relax and Recover With a Couples Massage

Booking couples' massages shouldn’t take much convincing. I mean who would say no to some uninterrupted TLC? Not only do they feel incredible, but they also provide an abundance of health benefits. 

Short-term benefits:

-Lowers stress levels[8,9]

-Immediate relaxation[9]

-Pain relief[10]

-Better range of motion[11]

Long-term benefits: 

-Improved posture[12]

-More restful sleep[13]

-Reduction of chronic pain levels[10]

All massages aren’t created equal—before booking, make sure to select the type of massage that will align with each of your individual needs. 

Here’s a quick overview of some of the most popular types of massages and their main benefits:

1. Hot Stone - Loosens the surrounding tissues, muscles, and scar tissue. Can simply be enjoyed for stress relief and relaxation. 

2. Deep Tissue - Ideal for muscle knots and chronic pain from injuries. A more intense massage type.

3. Lymphatic Drainage - Relieves inflammation, improves circulation, and helps detoxify.

4. Trigger Point - Alleviates pain in specific parts of the body

5. Swedish - Gentle full-body massage to alleviate knots, stress, and pain. Great for first-timers or for those who want to relax.

6. Aromatherapy - a Swedish massage with the added use of essential oils for ultimate tranquility.

While this healthy habit isn’t a low-budget option, you can rest assured knowing that the investment will go a long way in keeping your overall health in check. 

3. Find Unity and Flow During Couples Yoga 

Do you feel stress, tension, or chaos manifesting in your relationship? A couples yoga session might be the remedy.

One study from the International Journal of Yoga Therapy concluded that couples who practice yoga together have more satisfactory relationships.[14] 

The unifying breathwork helps release stress and tension while partner poses allow you to deepen your connection and trust through physical touch, nonverbal communication, and mindfulness.[15]

The playful nature of couples’ yoga can also help you remember not to take each other so seriously and keep your attention focused on one another – something we all struggle with in today's digital age. 

Of course, we can’t forget about the individual physical and mental benefits too! Yoga has been shown to improve strength, flexibility, and endurance while leaving your mental state clear.[15]

So, even if couples yoga is a bit outside your comfort zone, give it a try. It might just become your new favorite healthy habit!

Pro Tip: Before you go, be sure to load up on Pattern Wellness’ Greens Powder to help boost your and your partner’s energy and daily nutrition. 

4. Create a Nourishing Home-Cooked Meal 

There’s nothing quite like being wined and dined; however, opting to cook at home is a great opportunity to collaborate in the kitchen with your special someone and try a new healthy recipe or two!

Depending on your experience levels, you could learn some basics or practice more advanced cooking techniques.

The amazing thing about cooking at home is that you can be intentional with each other and the food you’re cooking. Who knows, you might end up recreating your own Lady and the Tramp moment!

To maximize the health benefits and quality of your dish(es) here are a couple of things to keep in mind:

1. Quality of ingredients: Local farmer's markets are a great place to shop for ingredients. They are likely going to be the freshest options available. Plus, you can talk directly to the vendor about their practices to avoid harmful pesticides or chemicals. 

2. Eating in season: Harvested at peak ripeness and typically have more vitamins and minerals 
   

Pro Tip: Ever considered meal prepping? This wellness practice can feel daunting but devoting a few hours upfront will eliminate the stress of cooking throughout the week and put eat healthy on autopilot. To make it more fun for both parties, have an upbeat playlist ready and a fun beverage to sip on!

5. Unlock Chemistry With Dance Lessons

Dancing may not be for everyone but maybe that’s because you’ve never learned from a professional or developed confidence on the dance floor. 

It’s never too late to learn – especially if you have the support of your partner! Research shows that couples who practice ballroom dancing enhance the quality of their relationship.[17] 

It might be stating the obvious, but the physical touch and eye contact aspects of dancing with a partner have the potential to ignite romance.

Here are some other immediate and long-lasting impacts that are worth noting:

- Cardiovascular health and disease prevention[18]

- Trust and dependency

- Practice forgiving each other's mistakes

So have fun learning some new moves and let the sparks fly!

Ready to Embrace Some New Wellness Practices Together?

There’s no better time than the present to test out new healthy habits in your relationship. 

Finding new ways to be healthy together may prevent burnout and strengthen your relationship. 

Whether you’ve been inspired to whip up a healthy meal together or dare to explore the benefits of ice baths, we hope this list has inspired you to try something new together or pick back up a hobby you haven’t been prioritizing. 

At Pattern Wellness, we’re here to support both of you in your journey to becoming the healthiest and happiest versions of yourselves. Learn more about how we can help here!

What healthy habit are you looking forward to trying most with your partner? Drop us a comment below!

We've gone ahead and enclosed a 10% OFF coupon below to help you with your pattern of wellness - because feeling your best starts with the right support. Click here to start shopping!

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Resources:

1. Yankouskaya, A., Williamson, R., Stacey, C., Totman, J. J., & Massey, H. (2023). Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks. Biology, 12(2), 211. https://doi.org/10.3390/biology12020211

2. Esperland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water - a continuing subject of debate. International journal of circumpolar health, 81(1), 2111789. https://doi.org/10.1080/22423982.2022.2111789

3. Leppäluoto, J., Westerlund, T., Huttunen, P., Oksa, J., Smolander, J., Dugué, B., & Mikkelsson, M. (2008). Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females. Scandinavian journal of clinical and laboratory investigation, 68(2), 145–153. https://doi.org/10.1080/00365510701516350

4. Leeder J, Gissane C, van Someren K, et alCold water immersion and recovery from strenuous exercise: a meta-analysisBritish Journal of Sports Medicine 2012;46:233-240.

5. Mullooly, Annmarie & Colbert, Dylan. (2024). The Relationship Between Cold-Water-Immersion Activities, Mental Health, Self-Efficacy, Resilience, and Mental Toughness. The Sport Psychologist. 38. 1-6. 10.1123/tsp.2024-0086. 

6. Hachemi, I., & U-Din, M. (2023). Brown Adipose Tissue: Activation and Metabolism in Humans. Endocrinology and metabolism (Seoul, Korea), 38(2), 214–222. https://doi.org/10.3803/EnM.2023.1659

7. Janský, L., Pospísilová, D., Honzová, S., Ulicný, B., Srámek, P., Zeman, V., & Kamínková, J. (1996). Immune system of cold-exposed and cold-adapted humans. European journal of applied physiology and occupational physiology, 72(5-6), 445–450. https://doi.org/10.1007/BF00242274

8. Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. The International journal of neuroscience, 115(10), 1397–1413. https://doi.org/10.1080/00207450590956459

9. Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2010). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-based complementary and alternative medicine : eCAM, 7(4), 409–418. https://doi.org/10.1093/ecam/nen029

10. Crawford, C., Boyd, C., Paat, C. F., Price, A., Xenakis, L., Yang, E., Zhang, W., & Evidence for Massage Therapy (EMT) Working Group (2016). The Impact of Massage Therapy on Function in Pain Populations-A Systematic Review and Meta-Analysis of Randomized Controlled Trials: Part I, Patients Experiencing Pain in the General Population. Pain medicine (Malden, Mass.), 17(7), 1353–1375. https://doi.org/10.1093/pm/pnw099

11. Yeun Y. R. (2017). Effectiveness of massage therapy on the range of motion of the shoulder: a systematic review and meta-analysis. Journal of physical therapy science, 29(2), 365–369. https://doi.org/10.1589/jpts.29.365

12. Domingo, A. R., Diek, M., Goble, K. M., Maluf, K. S., Goble, D. J., & Baweja, H. S. (2017). Short-duration therapeutic massage reduces postural upper trapezius muscle activity. Neuroreport, 28(2), 108–110. https://doi.org/10.1097/WNR.0000000000000718

13. Field, T., Hernandez-Reif, M., Diego, M., & Fraser, M. (2007b). Lower back pain and sleep disturbance are reduced following massage therapy. Journal of Bodywork and Movement Therapies, 11(2), 141–145. https://doi.org/10.1016/j.jbmt.2006.03.001 

14. Galloway, N., Foulstone, A., & Lurie, J. (2022). Yoga and Couple Relationship Satisfaction: The Synergy Between Mindfulness and Emotional Intelligence. International journal of yoga therapy, 32(2022), Article 16. https://doi.org/10.17761/2022-D-21-00049

15. Khajuria, A., Kumar, A., Joshi, D., & Kumaran, S. S. (2023). Reducing Stress with Yoga: A Systematic Review Based on Multimodal Biosignals. International journal of yoga, 16(3), 156–170. https://doi.org/10.4103/ijoy.ijoy_218_23

16. Büssing, A., Michalsen, A., Khalsa, S. B., Telles, S., & Sherman, K. J. (2012). Effects of yoga on mental and physical health: a short summary of reviews. Evidence-based complementary and alternative medicine : eCAM, 2012, 165410. https://doi.org/10.1155/2012/165410

17. Ricard, Nathalie & Beaudry, Simon & Pelletier, Luc. (2011). Lovers With Happy Feet: The Interdependence of Relationship and Activity Factors for Individuals Dancing With a Romantic Partner. Journal of Applied Social Psychology. 42. 10.1111/j.1559-1816.2011.00835.x. 

18. Merom, D., Ding, D., & Stamatakis, E. (2016). Dancing Participation and Cardiovascular Disease Mortality: A Pooled Analysis of 11 Population-Based British Cohorts. American journal of preventive medicine, 50(6), 756–760. https://doi.org/10.1016/j.amepre.2016.01.004