We all know that we spend too much time sitting down. The average American sits more than six and a half hours every single day, either through work or by spending hours in front of the TV or computer during their leisure time. That number may even be higher for certain age groups, like teenagers, so it is absolutely vital that we break up those hours as much as possible. If like many people, your favorite way to unwind after work includes playing online games, this doesn’t mean you have to give it up in order to maintain your health. The trick is usually sneaking those little breaks that online gaming offers. Games like Call of Duty require time for new matches to start up, which are usually perfect to get a few reps in. If online casinos are more your speed, then there are ample breaks while you wait to be dealt into the next hand. The online casino industry is expected to double in the next few years, driven by growth in technology around the industry and people spending more time indoors. There’s no denying playing poker online is becoming an increasingly popular part of that growth, primarily due to more states, like Pennsylvania, legalizing the game over the past few years, and that too leads to more sedentary people playing online games. Even MMOs like Lost Ark or World of Warcraft, which lend themselves to long play sessions, have chances to stand up and move while waiting for quests to cool down or to travel from one area to the next. No matter what your game of choice is, the trick is to make a point to carve out those free moments for exercise. Even a handful of reps keeps your body moving and helps stave off the worst effects of a sedentary lifestyle. If you’re wondering which exercises to do, here are a few of our favorite suggestions. Wall Sits I know we just got done telling you about how sitting is bad for you, but trust us; this is a whole different kind of sitting. If you’ve got at least thirty seconds before your next match starts, then you have time to knock out a quick wall sit. With your back flat against a wall, lower your upper body until your hips are even with your knees and your legs form a right angle. You should feel a burn in your quads. Hold this position for thirty seconds or longer and you’ll get toned thighs in no time. If you’ve mastered this move, you can put a dumbbell or heavy book on your thighs to increase the resistance or increase the time to a full minute to really feel the burn. Planks This is another super simple, quick exercise you can do when you’ve got a minute or two break in the action. We just can’t get enough planks. All you need is a bit of space on the floor and you’re good to go. With your forearms on the floor and your elbows directly under your shoulders, lift yourself onto the balls of your feet and engage your core. The key here is to keep your body as straight as possible, with your legs and back forming a straight, rigid line. This will work your core, back, and thighs, believe it or not. Hold this pose for between thirty and ninety seconds at a time for maximum effect. If you want to go the extra mile, start with your palms on the floor and your arms straight, still directly under your shoulders. This will get your upper back and shoulders in on the act. Push-ups We’ve worked your legs and your core; now it is time for your chest and arms. Starting on the balls of your feet with your palms on the floor. Keeping your body in a straight line, just like in the plank, lower yourself until your chest is as close to the floor as possible and then push yourself up again. This is one rep. Work your way up to being able to do ten reps without stopping every time you get a break in an online gaming session. This is a great way to build your chest, shoulders, and triceps, improving your posture and the outline of your body at the same time.
Whenever you are exercising, it’s always hugely important to make sure that you are keeping yourself as safe as possible. This is much easier said than done, but as long as you are sensible and approach it in the right way, you should find that you can essentially keep yourself pretty safe. In this post, we will discuss some of the things you can do to keep yourself from being injured when you work out. If you can do that, it will put you in a much better position concerning your health.
One of the main types of workouts that you might want to do to help keep yourself safe from injuries is strength training. As long as you are doing regular strength training, you are considerably less likely to cause yourself any injuries while exercising, so you should include this as a vital part of your whole workout regime. It doesn’t have to be strenuous – just a little something to ensure that you keep your strength up as required.
Wear Appropriate Clothing
Likewise, what you wear makes a massive difference to how likely you are to remain safe and free of injury while exercising. This is why there is such a thing as fitness clothing, and you should make sure that you have all the necessary items that you might need in your wardrobe to keep yourself safe in this regard. That includes appropriate footwear such as trainers, sports bras for support, and not wearing anything too loose that might get caught in a machine at the gym.
Take It Slow & Easy
Whatever kind of workout you do, you should make sure to take it as slow and straightforward as you possibly can. Doing this is vital if you want to make sure you don’t get injured – very often, it is quick and sudden, jerky movements that cause you an injury, so if you can avoid doing that, you will be able to keep yourself safe most of the time. Build up gradually, rather than trying to do too much, and you will be in a much safer position there too. Slow and easy is always the best way to go.
At the start of every session, you should make sure to warm up in some way or another. Generally, that might mean stretching and perhaps doing some light exercise. Doing this means that your body is limber and less likely to become injured during the workout proper. In the end, likewise, be sure to cool down, stretching again rather than simply stopping moving suddenly. If you do this, you’ll find that your body is much better and less likely to suffer during workouts of all kinds, so this is important to make sure you are doing.
We all need time and space to relax in life. If we spend too much time working hard and pushing our limits, our mental health can start to suffer, and that’s not something you ever want to experience. We’re going to talk today about some of the best relaxation methods you can start to use if you’re going to aid your mental health going forward. So read on to find out all about the best options.
Progressive Muscle Relaxation
If you haven’t heard of progressive muscle relaxation before, it’s an approach to relaxation that involves the tensing of the muscles in coordination with breathing. You tense certain muscle groups as you breathe in and then relax them as you breathe out. And you do this over and over as you focus on your muscles and your breathing and nothing else. It can help you relax.
Learn Meditation Techniques
Meditation is a great way to clear your mind of any worries and concerns and focus on breathing or nothing at all. It’s a great benefit to your mental health and something you should take the time to explore and learn more about if you never have before. There are also lots of different types of meditation, so there’s sure to be one out there that appeals to you in some way.
Some people find it very relaxing to use a technique known as visualization. As the name suggests, this is when you take the time to visualize something positive, something happy, or something that you’re working towards. Seeing it and believing it can be uplifting and helpful when you’re in a stressful situation and want some momentary escape.
Find the Right Relaxing Herbs
There are lots of herbs and plants out there that are known to relax us in a variety of different ways. Lavender is one perfect example, and you can find all kinds of lavender products, from bath to sleep products, that are known to help us relax. On the other end of the spectrum, and depending on their legality in your location, there are cannabis products such as cannabis seeds, CBD, and plenty others that people use to help them relax. Like anything, make sure you do your research before you buy any CBD product as the quality can vary vastly.
When you’re practicing yoga, you’re getting a physical workout, but many people do it for the mental health benefits it brings. Yoga is 1% asana and 99% everything else- LIFE! If you haven’t yet given yoga a go, that’s something that you should probably seek to change. It can be one of the best ways to help you relax and focus on nothing at all. And don’t stress, there are dozens of styles, methods, teachers, and approaches, if you try one and it’s not your cup of tea, then go out and try another.
Now you know all about some of the best and most effective ways of relaxing and taking care of your mental health. All you need to do is start making the most of them. Try them out and see which of them work best for you. After all, each of us is different and different options work for us. Trial and error help a lot here.
If you want a healthier, happier lifestyle, it is imperative to find a balance in your life. This article will provide you with five easy steps to apply to many parts of your life. Follow this advice, and you will be on the path to restoring balance into your life.
When making any life changes, it is essential to start slow. These steps are meant to become part of your life over time gradually, so you do not feel overwhelmed.
Eat Healthy Foods
The first step to restoring balance into your life is to eat healthy foods. No matter what type of diet you choose, whether vegan, paleo, or vegetarian, it is essential that you eat plenty of fresh vegetables, fruit, and healthy proteins. Some examples of good sources for protein include lean chicken breast or thigh meat, fish, beans, soy products like tofu or tempeh. For the vegetarians out there, lentils and eggs are a great source of protein that can be combined with vegetables to make a healthy meal. Try to avoid processed sugar as much as possible, though, because this type of sugar does not provide any nutritional value and can lead to many problems, including obesity, diabetes, and tooth decay. Remember that drinking more water can help you lose weight.
The second step to restoring balance into your life is daily exercise. Some easy activities are walking, swimming, yoga, or lightweight lifting. As your fitness level increases, you can gradually increase the difficulty of your exercise by adding weights for weight lifting, increasing the speed on a treadmill or elliptical machine, taking longer walks/runs, doing more repetitions of yoga poses, etc. Exercising does not have to be strenuous as long as you get your heart rate up and move around for at least 10-15 minutes per day. You don’t need a lot of time; you have to make time. When I created Mother Trucker Yoga, it was all on the premise of moves you can do in 5 minutes or less.
Get Plenty Of Sleep
The third step to restoring balance in your life is getting plenty of sleep each night. Most adults need between 7-8 hours of sleep each night. If you are not getting enough sleep regularly, this can lead to many health problems, including obesity, high blood pressure, and an increased risk for heart disease and diabetes. Those who do not get enough sleep often complain about feeling tired throughout the day, making it difficult to focus or adequately function at work or school.
The fourth step to restore balance into your life is meditation. Meditation is a great way to relax the mind and relieve stress. There are many forms of meditation to practice, coming from all sorts of traditions and approaches. But this article will explain a simple form, which requires only 15-20 minutes each day for maximum benefit. Sit or lie down in a location where you will not be disturbed and close your eyes. Visualize a light above your head and imagine all negative thoughts, emotions, stress, etc., being pushed out of your body as you exhale.
The fifth step to restore balance into your life is to practice gratitude. Many studies show linking the practice of gratitude to improvements in health, happiness, stress levels, and a reduction in depression. A practice of gratitude is often suggested to do every day because it has cumulative benefits, which means each day, you will feel increasingly better about yourself and your life as a whole. A grateful heart can change your entire life if you let it. When was the last time you practiced gratitude?
Changes are required to sustain a healthy lifestyle. You may find it tough to adapt at first, but you will be convinced once you see the difference. Let’s find out how to live a healthy lifestyle with a few simple changes.
Choose A Healthy Diet
It may be challenging to choose a healthy diet, but you will achieve it with a bit of effort. The first step is to eat more fruits and vegetables; you may acquire them at your local farmer’s market. Consume legumes, nuts, seeds, lean meat, and whole grains to help maintain a healthy digestive system.
When eating out, pick dishes cooked with fresh ingredients. Enjoy dinner without your phone or TV. Also, we are what we eat. We need to eat healthy to stay healthy.
We spend lots of time indoors, typically behind a computer for hours. Getting up and moving is one of the first measures towards health. What important is that you are moving your body, training your muscles, and greasing your joints.
Physical activity can help improve symptoms of numerous diseases. It can aid with decreased muscle tone and can be used to treat conditions like plantar fasciitis. If you have such issues, you can always investigate alternative treatment options. You can have a foot massage, foot spa, or foot roller. All of these devices are developed to relax tense muscles and relieve pain.
Dehydration is one of the leading causes of poor health. We inhibit our organs and systems from working correctly by not drinking enough water.
Eight glasses of water each day is the minimum suggested. Be careful not to drink too much tea, caffeine, or soda, or your body might regret it. Some of these drinks are diuretic, aggravating dehydration. Sugary foods increase the risk of diabetes and hypertension. Water quenches our thirst and hydrates us. That’s it. We also perform better when well hydrated.
Getting 7-8 Hours Of Sleep
Our bodies have a circadian rhythm. We are made to be active during the day and sleep at night. We tend to work late and sleep late nowadays; we spend more time staring at devices and complaining of insomnia. Sleep deprivation can lead to chronic health issues and decreased performance.
The apparent option is to get the recommended 7–8 hours of sleep per night. Sleep hygiene is also essential. For example, never eat a big meal before bed. Your body will be too busy digesting all of that meal to sleep. Prevent spending far too much time on your smartphone or watching TV before bedtime. Finally, make sure your space isn’t too hot or too dry. This is something I teach all of my truck drivers with Mother Trucker Yoga when it comes to truck driver health.
Let Go Of Being Occupied
This is perhaps one of the most critical elements in chronic illness. We’ve gotten used to working 24/7, no matter what. We spend a little less time outside and are always connected. While we should value technology, moderation is the key to healthy living, as is it important to enjoy things such as alcohol in moderation. If you feel you need help, Sunshine Behavioral Health can help you.
Physical fun is a great way to stay fit and happy mentally. Instead of perusing social networks and feeling left out, do something when you come home. Go for a walk, play tennis, or swim. Being busy is not glamorous, and it will not make you feel well.
Work effectively and moderately in balance, reduce your stress and remain active. Also, remember to have fun because it’s a great way to relax. Remember it’s the small simple change that leads to the big results in your life you are looking for.
No matter what type of person you are, a nerd or a neat freak, there will always be things in your life you can do without and make your life easier without them. These fifty tips will enable you to declutter your lifestyle by making it easier to take control of everything around you and keep it under control so that it doesn’t spiral out of control again.
Decluttering may seem hard at first, but once you get started with these 11 tips on how to declutter your lifestyle, you’ll wonder why on earth did anyone not tell you these before.
Here Are The Top 11 Tips On How To Start
Stop Buying More Stuff
This may seem obvious, but it’s common knowledge that this creates clutter and makes you buy more and more of it, spiraling out of control and creating a war zone. The less you buy, the less you have to worry about. Simple as that. Of course, there are times when you need to get new items such as food or things you need (i.e., socks). However, try not too often because it will become addictive, and then before you know what has happened, you’ll be drowning in a never-ending sea of clutter.
Be Tidy By Picking Things Up As Soon As You See Them
It sounds simple enough, but most people don’t do this every single time they come across something on the floor, such as clothes left out, toys, or even pens and pencils. If you pick things up as soon as you see them, then there’s no need to worry about cleaning later, and there’s no reason why you can’t keep your home nice and tidy all the time.
In Many Cases, Less Is More
This tip applies to everything from just about everything, from how you should decorate your home with furniture and decorations to the number of clothes you should wear.
When it comes to clothes, it’s sometimes better to dress lightly and comfortably rather than squeezing all your clothes onto a wardrobe shelf and having to dig around for items which are not only time-consuming but can be frustrating as well when looking for specific items such as socks or shirts because these things are usually buried under piles of other clothing.
Keep All Surfaces Clear At All Times
There’s nothing worse than trying to cook or clean and reach somewhere only to find that the surface is cluttered with books or newspapers just waiting to fall off and onto the floor, so always try and keep everything off, so there aren’t any accidents later on.
Take The Time To Sort Out What Needs To Be Sorted Out
Be it sorting out your finances, lifestyle, or even your mental health with drug rehab. Sometimes it’s a lot more efficient to spend some time picking up and sorting through items rather than trying to clean everything at one particular go.
This is because you can pick up things a lot faster when they’re scattered around the place, so it works well as an advantage if you have some free time on your hands that can be devoted towards cleaning.
Stack Away All Dirty Clothes Into Piles
When dirty clothes are lying around everywhere, then the chances are that some of these may get lost or misplaced as people try and find somewhere to put them where they’ll be visible but won’t create clutter, which means having a designated space for dirty clothes such as a pile for each clothes will make things easier when trying to find specific items of clothing later on.
Keep Your Bathroom Clutter-Free
The bathroom tends to see more activity than any other room in the home since it’s where people go when brushing their teeth, taking showers or baths, or washing hands, which means extra care should be taken when cleaning the area, so it remains free of clutter waiting to get in the way.
Clutter tends to get in the way when people are trying to perform their usual routines, so try and keep the bathroom free of them as much as possible so you can be sure everything will go smoothly.
Get Rid Of Old Magazines
Old magazines can be thrown out, but what do you do with all those extra periodicals lying around? Sometimes these may need to be stored away somewhere else until they’re needed again, but there are other times where you may need to part with some of them as well and throw them out.
This is especially true for old newspapers, which often end up becoming a breeding ground for germs and bacteria if they’re not disposed of properly due to their porous nature, so these things should be thrown away whenever possible.
Have A Separate Storage Area For All Your Items
Many people don’t realize how much space can be freed up and made available if only they had a separate storage area (or areas) where their excess belongings or things they don’t need could be stored away until the time comes when it’s needed again, whatever it may be.
Then, rather than having these items take up valuable space at home, store them away to free up even more room which can be used for other purposes such as using this extra space to workout in without needing an external gym membership.
Get Rid Of Clutter By Giving It Away
Perhaps you’ve had enough of your collection items such as video games or DVDs and don’t want to sell them. However, you can still get rid of them by giving them away to someone who will enjoy them more than you do at the moment. This works well because it’s a win-win situation for both parties involved, so there’s no reason why you can’t do this whenever necessary.
Keep A Small Rubbish Bin In Every Room
Keeping a small rubbish bin in each room enables people to dispose of any rubbish or debris they may have when trying to clean their homes, such as food scraps, tissues, or even nail clippings if applicable. This allows for less elbow grease and effort required when tidying up because everything can be removed easily without running around looking for one centralized area that has space available.
DISCLAIMER: The purpose of this website is to provide community support and knowledge of various lifestyle topics. This website is for informational purposes and should not be seen as any kind of professional advice unless stated otherwise. We are not physicians, psychiatrists, psychologists, or therapists. All our advice is based on our own experiences. This website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding a medical condition or treatment and before undertaking a new diet or exercise program.