Tag Archives: Physical exercise

Five Tips For A Positive Mental Attitude This Winter

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The weather might be picking up a little bit but we’ve still got a long wait until summer gets here, it’s going to be a while before the daylight hours stretch out into the evening and the sun is up before us in the morning. With the excitement of the holidays over it can seem like a lacklustre time of year and it’s easy to start feeling down or just a bit low but there’s plenty of simple and easy changes you can make to your life to pull that mood back around and rediscover that spring in your step.

Regulate Sleep Patterns

Sleep patterns can be a good indication of your mental state, too much sleep or not enough sleep or even erratic sleep patterns can be one of the major signs of depression. It’s natural for our brain to want a little more sleep in the autumn when the days start getting shorter but by the New Year our body has adjusted and you should be getting seven to eight hours sleep every night. If you’re finding it hard to drift off at night try writing down the things that are on your mind and doing a relaxing activity like reading or a word search to help your brain wind down. Try not to spend too much time lying in bed at the weekends, if you can make sure you’re going to bed and waking up at the same time every day to help your mind and your body get into a routine.

Exercise

We all know the health benefits of regular exercise, it’s good for the heart and it helps with weight management. It’s also very good for people with any type of depression. When we exercise our brains release serotonin and endorphins which create a natural high. This high can also be found by eating too much sugar too quickly but the buzz you get from exercise will last longer and won’t have the sharp come down you experience from a sugar low. If you are feeling down this time of year try getting at least a few hours of regular exercise every week, whether it’s getting off the bus a couple of stops early and walking a bit more or getting down the swimming baths one evening a week and your overall mood will soon start to improve as well as your overall health.

Healthy Eating

Healthy eating goes hand in hand with regular exercise, we know we’re meant to eat healthy and we know the difference between food that’s good for us and food that isn’t. Junk food, ready meals and anything that’s process and full of additives and E numbers can leave us feeling lethargic and sluggish. You’re also going to get a sugar crash if you eat too much junk food so try swapping any snack foods for healthier alternatives and make as many of your meals as possible from scratch so you know what’s going into them. If time can be an issue or your simple don’t feel like preparing a meal when you come home at night try cooking at the weekend and storing your dinner for the week in the freezer or investing in a slow cooker so everything cooks while you’re out each day.

Light Therapy

The science behind SAD suggests it’s the lack of light that brings our mood down. There’s very little natural light this time of year and for those of us that spend most our day in an artificially lit office we don’t see much day light at all. Research indicates that being exposed to short bursts of intense light can improve our mood. Unfortunately standing under the florescent lights in the office don’t have quite the same effect but you can buy a light box that emits almost three times the intensity of natural light on a dull day, obviously you wouldn’t look right into the light but facing it with your eyes closed two to three times a day will increase your overall mood and well being.

Try Something New

It’s often the thought of monotony that gets us down this time of year, everything we were looking forward to has passed and we’ve got a few months until the weather really starts to pick up. If you’re feeling like you’re stuck in a rut find a new hobby or activity, take an evening course, learn a new language, start going to a workout class, find something that appeals to you and make that change. Before long this new hobby will come with its own goals and points to look forward to and this will be enough to outweigh any lacklustre feelings you have related to the time of year.

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How to Plan a Fitness Routine

One of the most common new year’s resolutions is to get fit, but most of us fall at the first hurdle we don’t plan a suitable fitness routine. We say routine because that is what you need to make it to get fit.

1. Know Your Body Type

Once you know your body type it will be much easier to find a fitness routine which suits it. All too often to people start training with a view to achieving a build using a routine which is not suited to their body type. A great example of this is skinny men trying to become body builders; this isn’t to say it’s unachievable but the approach must be different.

• Ectomorph

Those with an ectomorph build are generally your skinny type. They have small frames, flat chests, small shoulders and a lean muscle mass. They also tend to have a fast metabolism.

• Mesomorph

Those with a mesomorphic body type are typically athletically built, have large bones and big muscles. The gain weight easier than ectomorph’s as they have a structure built for it.

• Endomorph

Endomorphic people tend to gain weight a lot more easily than the other types and find it much harder to lose it. They generally have a slow metabolism and will tend to excel at leg exercises and strength.

No one person is either or when it comes to above as will often share traits from each type, however they will often than not be either endomorph/mesomorph or mesomorph/endomorph. Identify your type and find a routine to suit it.

2. Know Your End Goal

A lot of people set off on a routine without knowing what they want to achieve. Do you want to tone up, get bigger muscles, lose the fat from around your hips or even get yourself into a position to try a new hobby? All of these things need to be taken into consideration when choosing a routine.

Take rock climbing as an example. Rock climbers tend to be of an ectomorph type as gravity favours it! They will focus their exercises on building up muscle strength and endurance while ensuring they have as little fat as possible.

Don’t be afraid to discuss your end goal with personal trainers or fitness professionals. They will often know just the routine which is best for you and your body type.

3. Stick To It

One of the biggest mistakes people make is planning a routine which doesn’t fit in with their lifestyle, so plan a routine which suits this and stick to it.

If you are just beginning don’t expect results immediately. These can take time to come as your body adjusts to your new routine. Once you have adjusted you will wonder how you did without it.

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The Effective Ways to Lose Weight

Are you anxious about your current weight? Would you like to lose weight? Do you know the safe ways in losing weight? Are you afraid that you may have lost weight, but gained a side effect? What are the weight loss ways, and means do you have in mind? Would you like to know the ways to lose weight? Would you like to lose weight in a rapid manner? Well, if you keep on comprehending this piece of an article, you will have the retorts about your worries, fears, anxiety, and thoughts. After you have read this informative page, losing undesirable weight wouldn’t be, as difficult as you thought it could be.

Nowadays, people are tending to order their foods from the fast food chains, because of their busy schedule, which could result to different health problems, which includes obesity. Obesity is a term for people who are overweight, which could be a result from overeating or pregnancy. Some people are overweight, while others have a difficulty on their belly fat, especially those who often engage with alcoholic beverages, and carbonated drinks, such as sodas. When a person has finally realized that they are gaining weight, and they aren’t happy about it, then that would be their first reason to lose weight or belly fat. Losing weight is a difficult to task for most of us, which is why a lot of us would want to take weight loss pills, so they wouldn’t have to do exercises daily. But, the drill in losing weight is to be focused, and serious about the task, and should know how to be responsible about own health. If a person isn’t focused, and serious about losing weight, they might fail their task, and end up being disappointed about it. There are a lot of ways that people can do to lose their desired weight, and obtain the better-looking body they desire. So, what are the effective ways to lose weight?

People can do running, jogging, mountain climbing, and swimming to burn their excess fats, and build muscles in their legs, arms, and abdominal parts of the body. They could also take weight loss pills to acquire the body they desire in a faster way, and wouldn’t have to put much effort, because some pills doesn’t require exercises, which can be a time saver, especially those who have a tight schedule. They can also perform yoga in their preferred location, which tones up the muscles, calms the mind, and makes the body stronger, and more flexible. They can also reduce the calories that they consume, and switch to juicing dietary plan, rather than to eat smaller amounts of meals.

There are still a lot of ways that people can do, so they could lose weight, but it’s always best to talk to your doctor before you engage into a weight loss program.

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5 Easy Ways to Get More Exercise Everyday

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We all know how important exercise is to staying healthy. Unfortunately, real-life dictates that staying active is more difficult than we’d like. People are living busier lifestyles than ever, and there are occupational and family obligations that keep us very busy. Sometimes exercise seems like a burden no matter how much we might want to stay active. But it’s important to remember that staying fit isn’t just about looking great or concentrating on your appearance. It comes down to solid health practices that will help you to live longer and ward off possible medical complications. It’s absolutely essential that you stay active in some way, and here are some easy tips you can incorporate to work up the occasional sweat.

Park Your Car – if you add up all the time you spend in your car commuting back and forth from work, you’ll find that the numbers are staggering. Just the amount of time you spend waiting in traffic is incredible alone. You can put that time to better use if you can’t afford to park your car and simply walk to work. This will give you an opportunity to rev up your metabolism in addition to saving money on gas. At the very least, try to find a parking space that is a bit further from your office so that you can start off your day with a nice stroll.

Take the Stairs – depending on where you work, you might not even know what it’s like to use the stairs in your building. But rather than using an escalator or the elevator, stairs give you a wonderful opportunity for a natural workout. You might even want to hit the stairs during your lunch time for a few laps up and down to give yourself a midday workout.

Play with Your Kids – kids have no problem staying active and you can learn valuable lessons from them. Better yet, this combines quality family time with a chance to stay active with your children. Whether you are running, jumping, hiding, or seeking, there are numerous ways kids love to play. Even going for a simple walk will likely lead to a lot more activity than you anticipated. Another great option is to cook with your kids so that you can teach them about healthy eating. Explore various recipes while avoiding high cholesterol foods related to fast food or junk food.

Clean the House – a great way to kill two birds with one stone is to do some chores around the house. Better yet, go for a complete overhaul and try to clean as many rooms as possible. You’ll find that vacuuming, sweeping, and getting rid of dust can actually be great calorie burning activities. And while you burn off a few calories in the process, you’ll be left with a clean house that you can be proud of. You might not burn enough to keep up with a fast weight loss program, but a bit of activity is better than nothing.

Socialize – there are plenty of ways to combine your friends time with exercise as well. For example, you might want to engage in some local team sports with your buddies. You can also sign up for a dance class or go for a yoga session with your best friend. Let’s face it, exercising by jogging or using machines can be boring. Help out your routine by turning it into a more social activity where you can meet new people. Incorporating other people that your routine helps to make exercise a lot more tolerable, and in many cases it will even be fun.

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Healthy Ways to Recover From Holiday Meals

The holidays are ushered in with food and tons of it. From Halloween candy, to Thanksgiving side dishes, to Christmas desserts, there are too many temptations to resist this time of year. We enjoy these once a year foods in astronomic proportions which leads to an average of several pounds of weight gain per person. Here are a few steps to help you recover from holiday overeating.

The healthiest way to get back on track after the overindulgence is to start eating frequent and healthy meals throughout the day. You are less likely to eat non-nutritious foods if your body is full. Keeping your body full with healthy fuels including high protein foods like nuts, lean meats, vegetables, and fruit in moderation will help you to achieve your goal. Again, all of this hinges on the fact that you will eat small portion sizes many times a day and fill up on healthy fuel.

Foods that include unhealthy sugars and carbohydrates as the first few ingredients in the label should be given or thrown away. Self-control starts at the grocery store. Limit food purchases to foods that are unprocessed. One simple way to gauge how healthy a food is location in the store. Foods that are located on the perimeter of the store are more healthy in general than the processed foods found down each aisle.

Drink plenty of water. Being dehydrated can produce physical reactions that mimic hunger pangs. Moreover, a very high percentage of the population remains dehydrated due in large part to choosing other beverage options. Sugar and alcohol laden drinks are not going to help you achieve your goal of recovery. Sip on water before every small meal to ensure that your body experiences fullness without any calories at all!

Get back into the routine of regular exercise. It will be preferable to find an hour or so in your day to keep your activity level up. Interval training is especially effective in burning a maximal amount of calories. Always start slow and consult your health care provider before starting an exercise program especially if you have any unique conditions. In addition to devoted exercise time, it would be good to add as much activity to your daily routine as well. Whether this is parking far away from work or the store and walking that little bit further, or cleaning your house vigorously at night, all of these add calorie burning activity that will help you achieve your goal.

Finally, find someone to hold you accountable. People in general do better sticking to a diet and exercise program when they find an honest accountability partner. There is nothing like meeting a friend at the gym as a motivation to go daily. Friends and family support systems are large determinants in a person’s success with weight loss. Find someone who will help you to achieve your goal. It can be as simple as emailing them a daily report as to what you have eaten daily or getting together for a yoga class. This makes weight loss more enjoyable and increases the chances of you sticking with it.

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Tips For Staying Fit This Winter

Tips For Staying Fit This Winter

The winter season brings in bulky clothing and heavy coats. Because we tend to cover up more in colder weather, it is easy to neglect staying in shape. Don’t let this year’s cold snap leave you lagging behind feeling tired, bloated and weak. Your exercise routine may need a few adjustments with tips for staying fit this winter.

  1. Warming Up the Muscles
    Before you step outside for a morning run in the snow, be sure you have warmed up your muscles and properly stretched. Tight muscles exposed to the cold will cramp and the weather conditions can tear a ligament in your feet and knees. Ten minutes of stretching your calves and flexing your feet gets your body ready to take a pounding on the pavement with a brisk walk or jog in the cold.
  2. Keep Your Head Covered
    The temperature of the head regulates the rest of the body. It is important to wear a knit cap when running or walking in cold weather to keep you warm before and after your have reached your target heart rate.
  3. Muscle Cramps
    Your muscles may feel strained and tight when exercising in colder weather. Remedies such as liniment, tiger balm, and soaking your feet in Epsom Salts provide immediate relief to enable you to maintain your winter routines.
  4. Avoid Chapped Hands
    Winter winds can cause chapped hands to the point of severe cracking of the skin. Protect your hands with wool gloves when you run to prevent winds from drying out your skin. If your hands are already sore, apply a skin softening cream and cover with rubber gloves.
  5. Drink Plenty Of Fluids
    Your body needs water just as much in the winter as it does in the summer. Be sure you keep your system hydrated with eight glasses of water per day. Your water intake need not be ice cold from the fridge. Try your water bottles at room temperature or heat a cup of hot water with a dash of lemon.
  6. Stay Connected
    Be sure to take your mobile phone in case of an emergency. Roads and sidewalks can be slick in winter and you want to stay connected should an accident arise.
  7. Eating Light
    Calorie burning is accelerated when you eat light before your run. Try to avoid heavy meals that have little water content. Hamburgers, breads and pastas should be avoided before you work out. Instead, fuel up on a protein shake, piece of fresh fruit or a cup of steamed vegetables.
  8. Adjust Your Routine Times
    Longer days in the summer equals more hours of light at the end of your day. As winter sets in, the daylight hours become shorter and can reduce your quality time to run. Jogging on city streets may be unsafe after dark, so you might have to shift your exercise time from late afternoon to early morning.
  9. Skid Resistant Foot Wear
    To avoid a nasty slip and fall, be sure you have plenty of tread on your trainers. Your shoes may fit your foot comfortably, however the tread on the sole must be in mint condition to keep your feet firmly anchored to the ground.

  10. Take Your Vitamins
    A daily dose of vitamins and supplements will keep your body strong and help fight off the winter flu bugs. Vitamin C tablets plus a few glasses of orange juice should keep your immune system ready for anything and help you remain on track this winter workout season.

 

Nicole Rodgers has been blogging in the fitness, travel, and fashion industries for three years. Last year Nicole decided to start eating well to lose weight. She made sure to look into what she was eating, but to make sure she lost weight Nicole decided to purchase so equipment to assist in her weight loss. She made sure to check for daily deals on workout equipment.

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