Sometimes your workout routine can get stuck in a rut. You keep pushing, doing the same things that have always worked, yet the results are disappointing. Yet, you know that maintaining a fitness routine is important to your overall health and wellness. Before you abandon your routine, consider adding one of these five natural fitness boosters to help you feel motivated and ready to move.
Move It Outside
The sun is a natural energy booster, and getting a few minutes of sunlight before you exercise can help give your body a much-needed boost. This is especially true if you spend a good portion of your day stuck under harsh fluorescent lights. In addition to the natural benefits of soaking up some sun, just being in nature can have many positive benefits. Consider adding some hiking trips or nature walks to your routine to boost your physical and emotional wellness.
Enjoy a Massage
While many people think of scheduling a massage as a special treat, it can be a great part of your regular wellness routine. In fact, many massage practices offer monthly plans to encourage regular visits. Massage has been shown to effectively reduce pain and swelling from many common conditions, and it can help reduce stress and anxiety.
There are many different types of massage, so be sure to ask your massage therapist which one would benefit you the most. Adding special hot stone or aromatherapy treatments may help boost the benefits you experience.
Try Essential Oils
There are many essential oils available today, and copaiba oil is one of the most popular for helping with healing. It has been shown to help offer aid for various health issues, especially with muscles. There are a few ways this could potentially help you with your workout slump.
A healthy inflammatory response means quicker recovery from exercise. With less downtime between workouts, you can get back in the gym faster. More workouts mean blasting through that plateau. Of course, if you aren't looking to add extra workouts, and just want to try new approaches, something to help ease muscle soreness is a welcome addition to your wellness arsenal.
Take a Deep Breath
Meditation and relaxation techniques can help you focus on just about anything. So, if you are struggling to push past tightness in one area of your body or you are carrying tension around with you, look into adding a meditation practice into your routine. Luckily, there are some simple and accessible ways to slow down and take a deep breath. Look for a beginner or gentle yoga class in your area to add a bonus stretch to your meditation practice. Or, make it easy and download a guided meditation program right to your phone for a quick session. The nice thing is there is no pressure here, simply find what works best for you.
Stay Hydrated
Chances are you aren't drinking enough water. But, when you consider that our bodies are largely made up of water, it is easy to see how we would need to replenish its levels. Water keeps everything moving through your body's systems, helps lubricate joints, and plays a part in regulating your body temperature. Too little water, and dehydration sets in. Warning signs include brain fog, lagging energy, and dizziness.
This is perhaps the most important overall health and wellness tip you can follow. Make it easy to reach your water intake goals by carrying a refillable bottle with you. Continue sipping throughout the day, and you might be surprised how quickly you can drink the recommended eight glasses of water. Of course, you may need more or less water depending on your body, activities, and the environment. If your urine is clear and you rarely feel thirsty, you are probably getting enough water.
Don't despair if your path to your ultimate fitness goals seems to have slowed. It's a natural part of the process. Instead, try adding one of these natural methods that can help get you back on track.
Regular exercise will not only help you stay physically fit, but it can also help you reduce stress and boost your self-confidence. If you’d rather not obtain a gym membership, there are still plenty of opportunities to work out in the comfort of your own home. Whatever your current fitness level, consider a variety of techniques to help you stay in shape using as much or as little equipment as you have on hand.
Strength Train
If you’re not joining a gym because it’s too cost prohibitive, discover how to do an assortment of bodyweight exercises that will help get you in shape at home without any equipment at all. Practicing lunges, squats, shoulder taps and bridges, for example, can help you improve not only your strength, but also your flexibility, posture and sense of balance. Mix the moves in with your low-impact cardio workouts for a complete regimen. As you gain more endurance, add new techniques or simply increase the number of reps for each one to continue to challenge yourself.
Lift Weights
Even if you don’t want to invest in a large set of dumbbells, adding two hand weights to your home exercise routine can go a long way toward building strength and endurance. Using them instead of working out on a resistance training machine at the gym has the added benefit of improving your coordination and balance since you’ll have to work harder to control your movements as opposed to letting an apparatus direct your range of motion. You can also make your regular bodyweight workout more rigorous by adding weighted bands to your wrists while doing moves such as squats or lunges.
Swim
If you’re considering building a swimming complex in your backyard as a relaxing spot for your friends and family, know that it can also double as a place for you to get a great workout at home. Swimming not only helps you tone muscles and build endurance, but it also improves cardiovascular fitness without the wear and tear on your body. Choose a design that features long lanes where you can swim laps, along with a shallow end that will enable you to perform low-impact water aerobics safely. Consult with a reliable, local builder and consider pool loan availability if you’d like to finance the project and pay it off over time.
Interval Train
When you want to burn more calories in less time, consider high-intensity interval training (HIIT) workouts at home. By performing rigorous strength training or cardio exercises in burst with very short rest periods between each set, you’ll be able to increase your endurance and cardiovascular fitness. The routine will keep you engaged since you’ll be able to perform a wide variety of moves such as jumping jacks, rows, lunges, bear crawls, squats and pushups. To increase the challenge, you can also add hand weights, a kettlebell or bands or to up the resistance.
Walk
One of the simplest and most beneficial workouts that you can do at home is to simply walk. Whether you choose to travel in your neighborhood, around your yard or on a treadmill, the exercise is said to have such health benefits as burning calories, improving cardiovascular fitness, helping your immune system, increasing energy and even lightening your mood. If you’d like to build strength at the same time, consider carrying two dumbbells or adding a pair of ankle weights as you stride around the block. Just be sure to start with a light weight of one to three pounds so you’ll be able to boost your calorie burn without putting unnecessary strain on your muscles or joints.
Before starting a new workout regimen, consult your physician for clearance, particularly if you have any existing health conditions that may be aggravated by specific types of movement. Once you have the go ahead, you’ll be able to exercise with regularity without leaving home – and be thrilled with the boost in your strength, stamina and energy.
Any balanced diet is bound to contain a variety of fruit that can offer nutrients and other benefits to regulate your body. However, a more concentrated and direct source of nutrition from fruit comes in the form of extracts. Here are some of the most popular fruit extracts, as well as the advantages they can lend to your health.
Lemon
Although you may immediately think of lemonade, which can rack up your daily sugar intake, the humble lemon, and lemon extract, present many benefits to your body. Lemons are incredibly high in Vitamin C, which can help with skin protection from sun damage, as well as lessen your risk for serious problems like strokes and heart attacks. Studies have shown that some of the compounds found in lemon extract can even aid in weight loss efforts. For those who suffer from iron deficiency and want to increase levels naturally, lemons are also high in iron and can help combat deficiency that can lead to conditions such as anemia.
Pomegranate
Pomegranates are known as a super fruit, or a fruit that is heavy in nutrients, low calories, and also happens to be delicious. Pomegranate extract presents many health benefits, such as improving the health of your joints, encouraging lower levels of blood pressure, as well as combating the production of free radicals through its high amount of antioxidants, specifically through the production of polyphenols. Additionally, pomegranate extract has been shown to keep your bone cartilage at its peak strength, which can increase the health and lessen pain on the joints. Pomegranate extract, as an added bonus, is also delicious and relatively low in calories.
Orange
Similar to lemon, orange is another citrus fruit that contains high amounts of Vitamin C. Most importantly, mandarin and orange extract has been revealed to have an incredible benefit to the health and wellness of your skin. Not only does it help to combat acne, but it can also fight the development of wrinkles as you age, keeping your skin appear more youthful. Having healthy skin is helpful for the function of the rest of your body, as the skin is the largest organ and the body's barrier against potential harmful effects of sun damage. An extract from orange is a great way for these nutrients to quickly begin acting in harmony with other nutrients to increase the vitality of your skin.
Apple
Another fruit extract that offers numerous advantages to your skin health is apple extract. One of the most notable features of apple extract is that it contains alpha hydroxy acids, which serve as a natural exfoliant, but do not cause the skin damage that many harsh face washes and exfoliants do. If you are having issues with your skin aging or the development of wrinkles, consider utilizing apple extract to bring a new radiance and youthfulness to your skin. This extract works particularly well on oily skin and can also minimize the appearance of pores, one of the primary causes of your skin secreting more oils than necessary.
Grape Seed
Grape seed extract, which is the concentrated form of bitter grape seeds, are incredibly abundant in antioxidants, which provide a myriad of bodily benefits. In particular, this fruit extract can benefit the health of your blood, including lowering your blood pressure as well as increasing blood flow. It also supports the function of your kidneys, as well as brain health, especially as you age. It can also reduce inflammation, thus promoting healthy joints and strong cartilage for firm bones. Grape seed extract is incredibly beneficial on so many levels that it should be no question that it will help your diet.
Fruit extracts are a wonderful way to mainline the advantages of these fruits without having to consume large amounts of them. With these tips, you are guaranteed to reap the benefits of Vitamin C, antioxidants, and other nutrients to feel the best you possibly can.
Many people have to live with chronic pain; the most common type of pain includes back pain. This type of pain may manifest as muscle aches, stabbing pain, pain that worsens due to movements or pain that moves down your leg. There are a number of different ways to experience back pain and a number of different ways that you might injure your back. The severity of back pain can be difficult to treat, but you don’t always have to rely on medication for your pain. Some people choose to stay away from exercise, in fear that it’ll make it worse. However, some exercises can help alleviate the pain.
Here is what you need to know about back pain and some of the natural, easy ways to help alleviate it.
What Causes Back Pain?
Back pain is incredibly common. In fact, it is one of the most common reasons that people end up missing work and why many end up having to apply for disability. While there are methods that you can use to help alleviate your pain or to prevent back pain, there are some conditions that are more difficult to treat than others.
Fibromyalgia, for instance, can lead to muscle and joint pain and fatigue. Back pain that lasts for more than three months is referred to as chronic pain. You can suffer from chronic or acute back pain due to poor posture, osteoporosis, ruptured discs, ligament strains and more.
When you have back pain, it is important that you see a doctor. This is especially true if you have lingering back pain that doesn’t disappear after a few days following the injury or strain. Even if you think that you know what’s causing your pain, it can be difficult to be sure without a doctor’s input. In order to treat back pain effectively, you have to know what condition that you are dealing with and how to treat it.
What Exercises Help Back Pain?
Given the devastating impact that back pain can have on your life, it’s no wonder that you’d seek to find some way to cure the pain without having to resort to pain pills. Even if you take prescription medication for your back pain, you can always help alleviate some of it with simple exercises and stretches. Some of the stretches that you can use to help with your pain include:
Partial crunches
Knee to chest stretches
Hamstring stretches
Wall sits
Bird dog stretches
The truth is that moving can help with back pain but you do want to be careful. It’s crucial that you do exercises that strengthen the stomach, back and legs. However, you don’t want to do anything that will add extra pressure to your spine or discs. There are some exercises that can exacerbate your pain, rather than help it. If you’re going to try a new exercise routine, then it’s important that you speak with a doctor to ensure that you are not about to hurt yourself with your new exercise routine.
What Other Methods Can Help?
When it comes to chronic back pain, whether you suffer from pain from fibromyalgia or poor posture, there are other options available. Often, back pain is caused by inflammation. You can find topical products that may help soothe your pain, like heal-n-soothe. Natural remedies like this are great because they are safe, natural and can help alleviate the pain.
When it comes to back pain, you shouldn’t have to suffer through it with no relief. Often, patients with chronic pain do not think that there is a way to be rid of the pain for good. You don’t have to settle to be in pain, however. In some cases, people may avoid exercise, in fear that it can make it worse. The truth is that some exercises can help with your back pain. In addition, other natural remedies can be used to help.
A fitness journey, unlike a diet, is all about discovering who you are and what the healthiest, most fit version of you looks and feels like. Don't get caught up in the start of your fitness journey. After all, you are already on it in one way or another. Instead, focus on how to succeed in achieving your goals. Here are six tips to help you uncover who you always knew you could be.
Set Realistic Goals
This is the absolute first step you MUST take to succeed in your fitness journey. If you don't have goals, you won't be able to track successes, failures, or even know when your journey has reached its destination. Unfortunately, many people set a goal of losing a certain number of pounds or wearing a certain size of clothing, without taking their body into consideration. Being unrealistic is setting yourself up for failure.
Stop Comparing Yourself to Others
What fitness means isn't the same for everyone. Your journey may be about having more energy to enjoy your family, while someone else may want to minimize the effects of a health condition. Your fitness journey will not be the same as your best friend's journey, no matter how much you love each other.
When you stop comparing yourself to the people around you, you can learn to love who you are. Your body is an amazing thing, and it deserves to be treated well. Stop looking at those photoshopped and filtered images and realize that beauty and health can come in all sorts of shapes and sizes.
Find Exercise You Enjoy
It's easy to say get at least 30 minutes of exercise most days, but what if you really, truly, deep down can't stand the workouts you've tried? Like, you would rather pull your hair out from its roots before going back to spin class level of dislike. No one is going to willingly subject themselves to that kind of torture.
Luckily, exercise comes in many forms. If the thought of riding a bike to nowhere for an hour leaves you cold, what about warming up in a hot yoga class? Or you could try a Pilates class for a great core workout. If you prefer to be outdoors, join a local running or hiking group that will challenge you on some difficult routes once you are ready. You could even add a particular trail to your goal list to help keep it tied together. Find exercises you enjoy to make sure you'll stick with them for the long haul.
Make Time for Self Care
Don't fall into the trap of being all work and no play. Take time out to pamper yourself. Maybe that's a weekly mani/pedi session or monthly massage appointment. Maybe you just like to put a soothing doTerra essential oil blend in a diffuser and reflect on your day in a relaxing atmosphere. No matter what pampering looks like to you, make sure you stop for it along the journey.
Seek Balance
It can be easy to take an all-or-nothing view of eating and exercise when you are trying to reach a goal. Unfortunately, this can leave you feeling guilty or like a failure when you don't stick to it. And, eventually, you will mess up somewhere. Life happens, you're stuck out at mealtime without a healthy snack, maybe you've had a terrible day and just want to soak in a hot tub instead of hitting the gym.
Instead of beating yourself up, embrace the idea of balance. Try implementing the 80/20 principle, where if you can maintain your "healthy" behavior eighty percent of the time, you allow yourself twenty percent to cheat a little. That can mean a favorite snack or maybe a slightly shorter workout on a rough day.
Build a Support System
Find a group of people who understand what you are trying to do and will stand by you throughout the journey. This can be a professional trainer who helps you set and realize goals or a group of friends who will call when you skip the Thursday night barbell class. They are the ones who will challenge you to work hard, but also understand that humans fail too. So they won't judge your missteps or heap on the guilt.
A fitness journey is a wonderful time to discover more about yourself. Explore your strengths and weaknesses, so you can better understand what works for you and what doesn't. Remember that you are unique and that your fitness journey will be too.
According to a survey of more 2,000 people, the top three New Year’s resolutions involve eating healthier and dieting, exercising more and losing weight. Though admirable goals, more than 50% of Americans give up on their aspirations within a month, the main reason being lack of self-discipline. If you want to successfully shed weight in 2020, it may be time to reconsider the weight loss process. Fortunately, it doesn’t have to be as difficult as fitness aficionados make it out to be. Use these seven steps to easily lose weight in the coming year.
1. Take Energy-Boosting Supplements
It’s hard to lose weight when you don’t have the energy at the end of the day to get moving, even if it’s just to walk your dog around the neighborhood or dance around the kitchen while making dinner. If you find it difficult to muster up some enthusiasm for movement, your body may be lacking certain vitamins and nutrients. Supplement your diet with energy-boosting supplements such as Le-Vel Thrive and vitamin D, B-12 and magnesium supplements. These supplements help you if you aren’t able to eat meals with sufficient vitamins and nutrients.
2. Eat Cake for Breakfast
Society has been lead to believe that to lose weight, you need to nix dessert altogether. As it turns out, however, not only should you not take this advice, but maybe you should start with dessert. A recent study reveals that those who ate a large breakfast that included some sort of dessert had better craving control and reported more weight loss. So, if you’ve always wanted an excuse to wake up and eat ice-cream for breakfast, now you have an excuse to do so.
3. Eat Breakfast Every Day
This tip goes hand-in-hand with the above tip, but because of how important breakfast is to weight loss, it deserves its own mention. Studies show that people who eat breakfast every day have lower BMIs than those who skip breakfast and have an easier time keeping weight off. As a bonus, those who break their fast also perform better at work and school.
4. Be Smart When Quenching Your Thirst
Many people don’t view liquids as having calories, but surgery drinks such as soda and alcohol are loaded with them. If you’re thirsty, choose a glass of low-calorie vegetable juice over artificial fruit juice. If you do drink fruit juices, make sure they’re made of 100% real fruit, and limit your intake to one small glass per day. Otherwise, stick with water, skim or low-fat milk or sparkling water.
5. Cut Your Portions
Despite the abundance of advice out there saying you need to eat minuscule portions of nothing but fish and veggies to lose weight, the reality is that you simply need to trim your portions by 10% to 20% to see a difference. Most Americans eat portions that are double to triple the size of recommended portion sizes. You can slowly work to get your portions under control by using a measuring cup to serve your food and by using small plates, bowls and cups.
6. Eat Snacks and Meals High in Protein
Snacks and meals that are high in low-fat or lean proteins keep you feeling fuller for longer and prevent you from overeating. Try to snack on foods like yogurt, eggs, peanut butter, beans, nuts and lean meats. If possible, try to eat every three to four hours, as doing so will keep you from overindulging during your next main meal.
7. Increase Your Steps
You don’t have to hit the gym to lose weight, but you should keep yourself active. Ideally, you should be walking 10,000 steps per day. Not only can more steps help you shed weight but also, it can help boost other aspects of your health, including your heart health, blood circulation and brain health. Though you may think it impossible to walk 10,000 steps a day, simple activities such as walking the dog, pacing while talking on the phone or marching in place during commercial breaks can help those steps quickly add up. If you need extra motivation, look into buying a pedometer to track your progress.
Conversely, You can do a ton of body weight exercises that don't require you to buy additional dumbbells or other equipment. All you need is your body. For example, If you go to a park, You can use one of the hanging bars and start doing various pull-up exercises to work on your bodyweight grip strength. You will find you can burn a lot of calories doing bodyweight exercises, and the best thing about them is that you can do it anytime, anywhere.
Losing weight doesn’t have to be difficult, as evident in the seven above tips. Take a new approach to weight loss in 2020 to see optimal results.
All health professionals will agree that the best way to get all of your recommended daily vitamins, minerals, and nutrients is through the food that you eat. Consuming the recommended amount of nutrients from food will help you feel and perform your best; however, it can be difficult to rely on food alone. Because people’s schedules are busy today than ever before it can be difficult to prepare nutritious home cooked meals every day. That’s why some people take supplements. Here are some of the heist recommended supplements to help you achieve your top performance on a daily basis.
Vitamin B12
All of the B family of vitamins are good for you, but B12 is particularly well known for increasing energy levels…if you have a deficiency. There’s no evidence that consuming more than the recommended amount of this vitamin will produce more energy. It is commonly believed that you’ll only experience this benefit if your body is deficient in B12. Vitamin B12 also helps increase bone health and can help prevent osteoporosis. It’s also good for your brain and can help prevent the loss of neurons.
Probiotics
Some people like to think of their stomach and digestive tract as the engine that keeps their body running. This is actually a fairly reasonable analogy. If your body doesn’t receive nutrients it will not be able to perform well. And even if you eat nutrients you may not necessarily be receiving all of their benefits if you have poor digestion. Probiotics are actually live organisms that help support the healthy bacteria that lives in your digestive system. Taking a probiotic can help support efficient digestion and can help clean out unnecessary build up along the sides of your intestines. Having an imbalance of healthy bacteria in your gut can lead to gas, bloating, diarrhea, and can eventually lead to diseases if left untreated. Taking a daily probiotic or other supplements geared towards digestive health, such as Gundry MD products, can help your body perform to the best of its ability.
Ashwagandha
Although you may not be familiar with this supplement, it’s one of the most important and commonly used natural medicines in Indian Ayurveda, which is one of the oldest medicinal systems in the world. Ashwagandha has helped people increase their energy levels because it boosts your body’s natural resilience to stress – both physical and mental stress. Cortisol is a natural hormone found in your body that increases when you’re exposed to stress. Doctors have often told patients who are trying to lose weight that they may not be successful unless they can lower their stress levels, thereby reducing their cortisol levels. Taking Ashwagandha has been shown to reduce people’s overall stress levels by up to 28%. It can also help people reduce fatigue associated with exercise. Some studies have shown that people who take this supplement are able to exercise almost 10 percent longer than people who don’t take it.
Iron
Experts say that approximately 10 million people in the United States have an iron deficiency. Iron is necessary in order for your body to be able to produce hemoglobin. Hemoglobin is a type of protein in your red blood cells which is responsible for transporting oxygen from your lungs throughout your entire body. If you don’t have enough iron your blood cannot deliver adequate levels of oxygen to all of the tissue in your body. Not having enough iron may make you feel weak, fatigued, short of breath, and low in energy. Taking an iron supplement can help you ensure your body is getting the right level of oxygen it needs. You can also try to increase your iron intake by eating iron-rich foods. Iron can be found in beef, chicken liver, spinach, lentils, cashews, and tofu.
It’s always preferred to get as much of your vitamins and minerals from food, but if you want to ensure you’re at your top performance taking supplements is a great idea.
How to Find Accurate Information About New Supplements
Many people like to add vitamins and other supplements to their daily routine to boost their health. However, even if a person knows what kinds of supplements they need to be taking (whether they were told by a doctor or nutritionist), it can still be tricky to know which brand of supplements to buy, especially if the person is new to using supplements or adding a new supplement to their diet. Let's take a look at some of the most important things to look for when checking out a new supplement or supplement brand.
Learn About the Supplement
When it comes down to it, most supplement companies have a lot in common, especially when it comes to the essentials of its products. What this means, is that vitamin A supplements from one company or another will still get the customer vitamin A. That's a given. What matters are the differences, more than the similarities.
One of the things to look for is how large of a dose is required each day. Some supplements might require the user to take two pills a day, while another brand may only require one. In the same way, one pill may be larger than another and contain more or less of the required supplement than another brand. Knowing how much of a supplement to take is key, whether someone is trying the supplement for the first time for switching brands.
Another thing to look for is the brand or supplement's listed side-effects. For the most part, when supplements are taken in the correct dosage, they will not have negative side effects, like many other pills may have. However, there are always exceptions to this, and customers would do well to check up on this before making their purchase.
Find Customer Reviews
When it comes to shopping for a new product or brand, doing your research is key! One of the most reliable sources of research, when it comes to any given product (sold in stores or online) are the customer reviews. As the term implies, these reviews are given by real customers, so new customers know they are not just hearing what the company wants them to hear, but hearing the truth.
A great example of checking for customer reviews comes from some recent Thrive Reviews. There was some debate online about whether the company was honest or not. Some customers complained about an autorenewal, but this issue was quickly resolved by the company. Most customers shared great reviews, attesting to the fact that the company sold wonderful products and could be trusted.
Consider Prices
How much a bottle of supplements is sure to play into whether or not a customer is willing to buy it. Depending on the brand, the size of the bottle, the dosage size, and the amount of supplement in each pill, as well as some other factors all contribute to the cost of a bottle or package of supplements. With all of these factors to consider, which are the most important?
Perhaps the most vital thing to look for, when comparing the cost of supplements, are the number of pills in the bottle, the recommended dosage, and the total price. Let's take a look at an example.
Let's say there are two brands of supplements, Brand A and Brand B. Brand A sells vitamin C in bottles with 100 pills for $10, with two pills a day being the recommended dosage. In total, this comes out to each pill costing about $0.10, which is $0.20 a dose. Now, Brand B sells 100 pills for $15, but only requires one pill per dose. This means each pill/dose costs $0.15. While this is more per bottle and per pill, it is less per dose, making Brand B, in this example, the better buy for the dollar.
The next time you consider buying a new supplement, make sure to do your homework and research the supplement, check the customer reviews, and compare the prices. If you do all this, you are sure to get a great product at a fair price.
If you are looking for a way to mix up your exercise regimen, whether it be out of boredom or for a desire for a higher level of experience, there are many ways to get your workout in without performing the same activities every time you want to break a sweat.
Get a Gym Membership
There are many benefits to joining a local gym. Being around others who have the same goals and mindset as you do can be incredibly positive and have a good impact on your mental health. Additionally, gyms offer structured classes, such as aerobics, Zumba, spinning, and other activities, where you can participate but you do not have to worry about if you are getting the best workout possible. You can also access great amenities like showers and saunas, which can be relaxing after pushing your body during your workout. Gyms allow users to take their exercise habit to the next level with access to more that can benefit them.
Start Swimming
Swimming is known as one of the best physical activities for a variety of reasons. If you do not want to join a swim club, it is a great idea to consider the advantages of having a pool in your own backyard. With a simple internet search for inground pool prices, you can have a culminated list of companies in your area, who can provide you with an estimate for how much a pool will cost. Not only do pools provide a great arena for exercising without the physical strain of many other forms of cardio, but they are relaxing and can help beat the heat with your family during warmer weather in spring and summer.
Opt Outside
Outdoor activities like jogging, hiking, and even yoga at your nearby park are an exceptional way to boost your mood. You can experience new environments while going outside, as terrain can change depending on where you go. Additionally, local hiking trails, pathways, or beaches are free to use for the general public, so you do not have to pay fees like you would when going to a gym or fitness club. Getting Vitamin D from safe sun exposure and fresh air are other factors that can provide benefits to your mental and physical health as well. Remember to always bring water with you so you do not suffer from dehydration when exercising outdoors.
Join a Group Activity
It is a well known fact that participating in an activity with others who have the same objectives does wonders for increasing your motivation. Group exercise classes and other physical fitness activities can bring your exercise regimen to the next level. If the class takes place at a gym, they are usually taught by an experienced professional or physical trainer, taking the guesswork out of the process and guaranteeing you will receive a good workout. You can also more easily make friends to connect with in and outside of class, and who you know have some of the same interests and hobbies as yourself.
Set New Goals
It is always important to evaluate how you feel during and after your workout. If you suspect that you are plateauing with exercise, it may be time to reestablish what you are hoping to receive from your routine. One of the keys to achieving any goal, exercise related or not, is breaking it down into steps that are attainable, and focusing on each singular step rather than becoming overwhelmed by the big picture. Additionally, make sure to be realistic when considering other factors in your life that could impede you from accomplishing your objectives, like your work schedule, taking care of children, or other obligations.
Changing your exercise regimen does not have to be a difficult task. With these tips, you are guaranteed to find activities that you love while still maintaining or even increasing the benefit that you receive from your workouts.
If you have a job that is physically demanding, then you understand the challenge of maintaining whole body health. Staying in shape is not only required for your health, but also for you to do your job and support yourself and your family with income. Finding ways to stay centered, reduce stress and remain active is no easy task, especially as you age. Here are some things you can do to stay in tip-top shape.
Working Out
Physical exercise does more for the body besides maintaining strength and endurance. Regular training helps to stave off chronic health conditions, such as hypertension, depression, stroke and diabetes. Regular physical activity not only helps to boost energy, but it also improves sexual performance as well. Working out several times each week also helps to improve your mood. You may not always have the opportunity to go to a gym, so consider finding other means and methods for a workout. For example, you can work up a sweat doing repeated jumps into the bed of your pickup truck.
Getting Your Stretch On
Stretching yields advantages for your body. Before working out, a good stretch warms up your body and helps to reduce the risk of injury. Post-workout stretching helps your body recover. You flexibility is increased as your muscles return to a natural state. Stretching improves blood circulation, helping you to cool down. It also helps eliminate the soreness and fatigue-inducing lactic acid that builds up in your muscles during exercise.
Eating Right
A well-balanced diet provides all the nutrients your body needs for recovery and energy to fulfill the requirements of your job. Eating healthy foods helps you maintain a healthy weight, but also boosts your immune system. Many fruits and vegetables help your body to fight infections and viruses. A diet that includes the proper proportions of proteins, fats and carbohydrates helps you stay in “fighting shape” and minimizes the effects of aging and benefits heart health.
Taking Supplements
It’s almost impossible to get all your recommended nutrients strictly from food alone. Consider adding supplements to your daily regimen to enhance your overall wellness. Various supplements provide specific benefits for your fitness requirements. Some help with muscle-building and fat loss. Probiotics, for example, help maintain the microflora in your gut which helps support your immune system, regularity and weight loss. Other supplements such as fish oil pills offer Omega-3 fatty acids that promote heart health, while some support bone health. There are a lot of products out there, so research carefully before you spend money fruitlessly.
Getting Good Sleep
Getting proper rest offers several benefits to help you stay in shape. Your body requires sleep to heal and to recover after workouts. You need as much sleep as possible so that your body has sufficient time to repair at a natural pace. Resting allows you to recuperate without additional physical demands inhibiting your recovery. Poor sleep or a lack of rest negatively impacts muscle building, and you need to be physically strong for your job.
Pampering Yourself
Spa therapy includes massages, facials, manicures, pedicures and other body treatments in a serene environment to help you relax. Tailored to your specific physical needs, these treatments not only feel good, but they help you to de-stress also. Massages in particular, help improve blood circulation for better transportation of vitamins and minerals throughout your body. This boosts your physical recovery and overall health.
Maintaining an active lifestyle is a worthwhile pursuit for everyone, but it is especially important for those who have physically demanding jobs. Whether you’re a fireman, a nurse or a construction worker, staying in good shape helps you do your job better which benefits everyone else. When you add the challenge of aging, it becomes even more important to carve out time to take care of yourself. Working out and eating right help you preserve strength and endurance. Proper sleep and relaxation techniques help you recover to maximize the benefits of diet and exercise.
