by kevinin Mind & Body0 comments
It is important to work out regularly in order to stay fit and healthy, to avoid lifestyle diseases such as high blood pressure, heart diseases and diabetes among others. These are good exercises to condition the body, keep the systems working and maintain general body health. Your mind is important too, and it needs some conditioning from time to time. This is important because a build-up of stress, worry and overload can be really harmful. When you are stressed, your body’s immunity goes down, your ability to analyze, reason and think is lowered and your performance weakens so here is how to avoid that. Do simple but regular exercises You need to get your body used to some form of physical workout regularly. Try to work out at least 3 times a week for about 30 minutes each session. Your workout regimen does not have to be that thorough. You can go for walks, play ball with your kids, jog in the park or even work out at home. When your body gets used to exercises, it will develop strong muscles, keep you fit and healthy and produce more white cells to battle infections. Take your workouts to inspirational locations […]
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1. Eat Real Food Generally speaking, if it comes in a box or a bag, try to avoid it. Vegetables come in a bag sometimes, that’s obviously OK. Just focus on eating more one-ingredient foods, along with reducing intake of things that require a long list of additives. Too many packaged foods can increase intestinal permeability (also called “leaky gut”) which kicks off a chain reaction of inflammation. 2. Move your body The body is made for moving, so first and foremost work on sitting less. Around 80% of adults fail to meet the minimum daily recommendation for exercise! Most adults should get at least 2.5 hours of moderate aerobic activity (such as brisk walking or even gardening) or 75 minutes of vigorous aerobic activity a week. Ideally try a combination of both, such as alternating days of cardio with exercise focusing on flexibility, building strength, or enhancing endurance. Here are some workout options: 3. Drink Lots of Water Every day you lose water through your breath, perspiration, and by going to the bathroom. For your body to function properly, you must replenish its water supply by drinking lots of water and eating hydrating foods. Follow the “8×8 rule”, […]
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Most of the goal-oriented and hardworking people are overly stressed around the world. It is due to the reason that they do not invest in keeping their mind healthy and body fit. Just with the little change in lifestyle and some more hard work, you can keep yourself stronger and more relaxed. Below are 5 ways to keep your body and mind fit. Because the sound mind is the way to sound body! A Relaxed Body: If your body is relaxed and well taken care of, your mind won’t be in strain too. Whenever you are working, every hour or so, take a break and walk around. Stretch yourself, have a glass of water and some healthy snack to eat. Furthermore, your posture while at work is extremely significant. Sit straight, put your feet flat on the floor, and keep your neck and head in alignment. Don’t let your posture go astray. If you want to soothe your aching body, you can have the best massage chair to go home to. Keep Your Work to Your Workplace: We all want to work hard and make something out of our life. But, bringing shitloads of work home won’t help. […]
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Every brain changes with age, and mental function changes along with it. Mental decline is common, and it’s one of the most feared consequences of aging. But cognitive impairment is not inevitable. Here are 12 ways you can help maintain brain function. 1. Get mental stimulation Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological “plasticity” and building up a functional reserve that provides a hedge against future cell loss. Any mentally stimulating activity should help to build up your brain. Read, take courses, try “mental gymnastics,” such as word puzzles or math problems Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts. 2. Get physical exercise Research shows that using your muscles also helps your mind. Animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought. Exercise also spurs the development of new nerve cells and increases the connections between brain cells (synapses). This results in brains that are more efficient, […]
by adminin Mind & Body0 commentstags: count the number of steps, help improve our health, smartwatches or apps, university of massachusetts, walking daily, walking steps a day, world health organization
Many of us have smartwatches or apps on our phones that count the number of steps we do. Usually, we aim to reach at least 10,000 steps a day, which we are often reminded is the target to help improve our health. This target is an arbitrary number that seems to have come from a Japanese marketing campaign for a pedometer. However, it is now included in daily activity targets by popular smartwatches, such as Fitbit. When trying to get more active, it can often be demoralising when you look at your step count and realise you haven’t reached that goal of 10,000 steps. In fact, it can even be demotivating, especially in times where many of us are still working from home and only manage to walk from our makeshift offices to the kitchen to get our (usually) unhealthy snack. The good news for everyone is that the evidence is building to suggest that doing less than 10,000 steps is still good for your health. The most recent large study, led by the University of Massachusetts, followed over 2,000 middle-aged adults from different ethnic backgrounds over a period of 11 years. The researchers found that those taking at least […]
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Practicing daily workout with different fitness equipment has proven physical and mental health benefits. Read on to know about them in detail. Regular exercise has shown to have profoundly positive impact on both physical as well as mental health of a person. No matter what level of fitness your body has, regular physical exercise provides innumerate benefits that have lifelong effects and advantages. As opposed to the general and popular belief, regular physical exercise is not only beneficial for losing weight, but has various other benefits like reduced diseases, increased energy, less stress, and an overall better and improved life. Regular exercise is increasingly recommended by physicians, doctors, and mental health professionals all over the world to help reduce physical as well as mental health issues and ailments. Below mentioned are some of the top benefits of including daily exercise in your daily routine for both mental and physical well-being. Physical Benefits 1. Maintaining strong muscles and bones: Exercise plays a vital role in maintaining the strength of muscles and bones. Regular and specific physical exercise, along with adequate diet and protein intake could stimulate muscle building and strengthening of bones. This is due to exercise resulting in […]
by adminin Mind & Body0 commentstags: best sleep of life, brain misinterprets, foolproof ways, reduce caffeine, sleep better, step for better sleep, ways to sleep
Sleep problems have a really negative impact on our lives. With everyone having a huge workload and tension on their shoulders, the sleep pattern often gets disturbed from what we usually have. However, the good part is that you can make 3 changes in your day to day routine so that you can have the best sleep of your life. Get the phone out of your bedroom The single best change that you can make to improve your sleep cycle is to kick the phone out of your bedroom. At least take it away from the region where you sleep because our brain misinterprets the time of the day due to the light coming from your Smartphone. The blue spectrum of light that comes out of your phone will automatically make you alert, making it difficult to sleep. So you will constantly feel tired without the ability to sleep peacefully. Reduce the caffeine One of the golden rules of getting better sleep is to reduce the caffeine intake of your body. We all love coffee, right from the smell, to the taste, flavor and how it instantly makes our mood lighter. But if you are the one struggling with your […]
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1. Your workout routine is incomplete without cardio and weight training! Maintaining a fit body, a toned physique and an overall wellness is impossible without the right set of exercises and diet routine. While what you eat plays a significant role in your fitness journey, without cardio and strength training, you’re likely to end up with a weak, unstable and inflexible body. However, it is also important to understand what your body needs. Although cardio and weight training are an integral part of every workout regime, it is crucial that you know which works best for you and when you should perform the exercises. 2. Is cardio better than weight training or vice versa? Both cardio and weight training have their own perks. While cardio helps burn more calories than weight-training exercises, the latter targets your muscles and strengthens them. That said, while strength training, which includes weight lifting, resistance training, is an anaerobic activity that focuses on lifting weights like barbells, dumbbells, and kettlebells or using weight machines, cardio is an aerobic activity, which uses oxygen to increase your breathing and heart rate. Both have their own set of benefits. Strength training helps build muscles and improves coordination, […]
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During these uncertain times, it is important to focus on ways to help manage fear and anxiety while coping with our ever-changing world as we know it. Meditation practices can be a great way to help find balance as we learn more about COVID-19 and how it will affect our lives moving forward. Although we can’t rid ourselves of daily stressors, meditation may provide the mental shift needed to equip you for life’s oncoming obstacles. Given all the buzz surrounding meditation, you might be tempted to dismiss it as trendy. But this centuries-old practice of calming the mind and easing day-to-day stress is backed by loads of scientific evidence. How Meditation Can Help with Stress According to Penn’s Program for Mindfulness, extensive research has demonstrated that mindfulness training improves mood and quality of life, increases working memory and resistance to distraction, and enhances emotional regulation. Learn how meditation can help counteract the affects of stress and help reset our minds and bodies. Meditating for a Healthy Mind Problem: Two regions of the brain tend to play a special role in our mental health: the amygdala and the default mode network (DMN). The amygdala is the region of the […]
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Fall is typically a time of change. Days shorten, weather cools and pressures at work ramp up. Gone are the vacations and slower pace of summer, replaced by increased work demands and strain. Work stress has a variety of causes. High work loads with unrealistic deadlines, a lack of control over your work day, a work culture of blame or being expected to perform on tasks for which you’ve had insufficient training all create strain and stress. How Can You Manage Work Stress? Although there are many effective coping strategies for managing stress, it is helpful to think of stress and how you manage it in two different ways. You can manage stress by managing the stressor, that is, by solving the external problems that are causing you stress. Using these strategies, you might work with a supervisor to gain necessary training or to change unrealistic deadlines. These strategies are highly effective when you have the ability to exert some control over your workload and work pressures. A second method for managing stress is by managing your reaction to these stressors. These strategies don’t change the demands of the job, but they are effective in reducing the amount of […]
