by | Dec 20, 2018 | Fitness |
Photo by stevepb from Pixabay
A healthy lifestyle is made up of different ingredients and should focus on not just your physical but also your mental wellbeing. Here we are going to look at some of the exercise and diet plans that you can consider and what their benefits might be. Bear in mind that any routine for fitness or eating that you choose should suit your needs, there is no one size fits all solution.
Diet
Any discussion about diet should include reference to the fact that you must ensure your intake of nutrients meets what your body needs. There have been a lot of fad diets over the years, and many of them leave out key food types that you need in order to live a healthy lifestyle. So with that in mind, the first thing you should ensure is that your body’s needs are being met. Some diet plans do come with guidance on how to do this while following their strategy such as experts in the Keto diet, which is a low-carb diet, who explain reasons to take Beta Hydroxybutyrate when using this plan as an assistant.
There are many different theories about what diet you should have and why. Be wary of any that offer reasons without hard evidence to back it up. You might want to first learn more about what the different food groups do for your body and explore their individual properties. We all know we should eat fruits, but ask yourself which ones and why? They all offer something different and understanding that is the first step into sorting your diet out using fact-based research.
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Exercise
It has been well documented now that changing your diet is only part of the battle for leading a healthy lifestyle. Our bodies are designed, both mentally and physically, to be active and for that reason, you should make sure you are getting plenty of exercise. The Mayo Clinic recommends that adults should aim for at least 30 minutes of moderate exercise per day, but they go into more detail about what you should do. Their suggestion is to spend up to 150 minutes per week on aerobic exercise and at least two days of the week should be dedicated to strength training.
Following the recommendation of experts when it comes to exercise is a sensible approach to keeping your body fit. Once again there are other categories within these types of exercise that you might want to explore and how you go about doing them will depend on your schedule. We all know that life is busy and finding time to exercise is not easy. You might be the kind of person who enjoys going to a gym, so make sure you have one that features on your regular commute. If the gym isn’t for you, luckily we live in the age of technology so there are many apps that help you learn activities such as yoga to do in the comfort of your own home.
by | Dec 19, 2018 | Fitness |
Work stress is sometimes unavoidable, but if you don’t listen to your body when it is trying to tell you something, then this could really cause you major problems in the future. You may feel as though you don’t have as much energy in the day and you may even feel as though you lose all motivation as well. If you think that your work may be harming your health, then carry on reading.
You’re Constantly Working Overtime
It really is rare to find a job nowadays that lets you leave on time, every single day. You will probably find yourself working late quite often or you may even find that you work weekends as well. The problem is that if you work more hours than you should, you may increase your risk of developing heart disease and even depression. Some studies have shown that you may be more prone to having a stroke as well, and this can really impact your life. If you are not sure if you are working too much or not then you need to try and put the benchmark at 55 hours per week. Any more than this, and you could be risking your health.
Never Getting Up
Being sedentary really is bad for you, but in some jobs it is completely unavoidable. Prolonged sitting can be linked to diabetes, obesity, depression, cancer and even muscle problems as well. There are a few things that you can do to try and help yourself here. You could check to see if your company offers a desk assessment or you could even check their break policy. This will help you to stop being so sedentary, and it could give you a reason to get up and move around a little bit. Remember that small changes really can make a huge difference.
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Never Sitting Down
On the flip side, jobs that require you to be on your feet all day can also pose a number of problems. If you are constantly on your feet then this can cause you to develop poor circulation, swelling in the legs, circulatory problems and more. Prolonged standing really can have an impact on your feet and your lower back. If you do not have the chance to sit down during the day, then you need to make sure that the footwear you have is up to the right standard. Some companies are legally obligated to provide you with this, so it’s worth asking about.
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Dangerous Materials
If you work with dangerous materials, then this can also cause you to develop numerous health problems. If you have developed a health problem in the past then it may be possible for you to contact a mesothelioma attorney. This is especially the case if you have worked with asbestos. Of course, sometimes you will have to work with dangerous materials if you work in a certain industry, but you do need to make sure that you are following all of the right safety protocols and that you are wearing the correct gear to protect yourself.
by | Sep 27, 2018 | Fitness |
One of the lesser-known symptoms of pregnancy is insomnia, which is characterized by the inability to sleep. You may find that while you feel physically and mentally tired, when you try to actually grab 40 winks, nothing much happens.
Insomnia is incredibly difficult to deal with at the best of times, but it’s all the more challenging during pregnancy. In an effort to assist all expectant moms, below, you’ll find a simple guide to insomnia during pregnancy and – most importantly – the steps you can take to manage it.
Why do pregnant women experience insomnia?
There’s no specific biological reason for why insomnia happens, but we do know it’s common. Studies have shown over 70% of women will experience insomnia during their pregnancy. The issue is most prevalent in the third trimester, which suggests physical comfort may be a contributing factor, but this is theory rather than established fact.
Can insomnia be treated medically?
There may be options available to you, but many conventional treatments for insomnia are not suitable for pregnant women. However, if your insomnia is particularly concerning, then it’s always worth consulting with a doctor for their advice. It is likely they will suggest lifestyle changes rather than medical remedies, but it’s still worth double-checking, especially if physical discomfort is contributing to your inability to sleep.
What lifestyle changes can help to ease insomnia during pregnancy?
There is no “right” way to treat insomnia; what works for some pregnant women won’t work for others, so unfortunately, there’s no tried and true approach that will guarantee results. As a result, you may need to try a few different things in an effort to ascertain what works for you. Here are a few of the most common suggestions:
- Exercise during the day. Provided your prenatal medical team are happy for you to exercise, of course.
- Get up during the night. If you can’t sleep, the idea of getting out of bed may sound counterproductive, but many people find it is preferable to struggling to sleep and getting more and more frustrated. It may be beneficial to amuse yourself for an hour or so by reading a book, playing a new strategy game for mobile devices, or watching TV – remember to wear orange glasses or use a blue light filter if your preferred activity involves looking at a screen.
- Clear your mind before attempting to sleep. It can be helpful to write down a list of tasks you need to do the next day, or any thoughts that have been whirring through your mind, before trying to sleep. Many pregnant women find this helps them to feel reassured, which in turn improves their ability to sleep.
- Change your sleeping position. If you are struggling to sleep due to discomfort, then changing your sleeping position may be beneficial. If you are struggling to sleep on your side, you may find that a body cushion or pregnancy pillow is beneficial in easing this.
In conclusion
Hopefully, the tips above should help to ensure that you are able to get the rest you need during pregnancy. However, if you continue to experience issues with insomnia during your pregnancy, then it’s best to speak to your doctor for further advice.
by | Aug 17, 2018 | Fitness, Food |
Looking great on the outside comes down to a number of things. Your confidence, your comfort and how you see yourself are all important for achieving that glow from within. But your health also has an important part to play, and when you feel healthy on the inside, you’ll shine on the outside too.
Image: Kaboom Pics
Take a look at some top lifestyle tips to help you radiate health from the inside out.
Get more sleep
Be honest with yourself, are you getting as much sleep as you should? For many people, a busy job and busy family life can make it very difficult to get to sleep, leaving you feeling tired and grumpy and your skin looking a little lackluster. Find ways to sleep better at night so that you start each day fresh and positive, with your skin renewed to give you that gorgeous natural glow.
Eat healthier
Healthy eating is vital for ensuring good skin, for keeping your weight down and making sure that your energy levels stay constant. Cutting down on excess sugar, eating more fruit and vegetables and reducing your fat intake are all good ways to maintain a healthy diet. Kitchen gadgets like the air fryer by Kalorik can help you make tasty, low-fat versions of your favorite foods like fried chicken or French fries to help you eat healthier. Start watching what you eat now to feel the health benefits both inside and out.
Move more
Exercise is a great way to feel amazing on the inside and look even better on the outside. Even if you’ve never worked out before, you can enjoy workouts for beginners that will help you to build up your fitness over time. Walking is a simple and effective exercise that burns calories and improves your fitness, so why not start walking more each day? Getting fit will boost your energy levels and help keep your weight within a healthy range to help you look and feel amazing.
Drink more water
Water is essential for your health, helping to keep you hydrated but also making sure that you give your body what it needs to make it through the day. Drinking water has a lot of benefits for your skin, your energy, and your overall health – so when you drink plenty of water you’ll be giving your body a boost from the inside out. Aim to drink eight glasses a day, and more if you’re active or it’s hot outside. Keep a bottle by your side that you can sip from to keep you hydrated throughout the day.
Feeling confident and comfortable in your own skin takes work, but it’s better to build a healthy foundation from the inside to see results. Curtailing certain lifestyle choices will benefit you health-wise and financially, so if you’ve not been feeling great lately then it’s time to make some changes. Work on feeling good on the inside and the results will soon show on the outside too.
by | Jul 29, 2018 | Fitness |
Returning to work after sustaining an injury, especially one suffered for some time, can often be somewhat of a renewed shock to the system. It’s easy to forget the usual pace of your working life when you have been apart from it for some time, especially if you have been working hard in jobs since you left school. For some people, this is absolutely the case. When forcibly taking a break, it can often take some time to adapt to the quietness and slow-paced nature of each day. However, the reverse can often be true also, and in this situation, it’s likely you have experienced that for yourself.
Adapting to work after an injury can often be quite hard if you haven’t taken steps to prepare for it. Here are some tips to do just that:
Occupational Therapy
The absolute best requirement for getting back to work in the most complete and sustaining way possible is to visit an occupational therapist, preferably with highly qualified staff, using services such as Motus Rehabilitation. Occupational therapy helps you slowly work towards your new normal, helping to mediate lack of mobilities and the physical stress of conducting work. Even in office jobs, you may be surprised at just how much physical ability you take for granted during periods of wellness.
Occupational therapy is here to help you find and resolve the challenges that you face, and overcome them all, or at least help you manage. Without this, it can be quite easy to fall to inefficient methods of healing or to find the burden of your responsibilities quite a difficult physical challenge each day. Taking the time to work with these professionals, no matter how difficult, can lend you that extra second wind you may just need.
Sleep
Sleep is the most restorative habit we know of, meaning that getting back into work will require plenty of it. Just like starting a new exercise regiment, the mental, spiritual, emotional and physical cost can be quite a shock to the system when you try to adapt to this new, or perhaps old way of doing things. Ensure you get enough sleep each night, and that you wake at a reasonable time each morning. Help yourself wake up full of energy, organized and aware, as this will help lessen the blow of a hard day of work.
Exercise
Exercise may not be a great idea in your current state right now, but it can often help you begin to gain some of your stamina. You may try a small walk before or after work, perhaps even walking a short distance to your work. You could try and purchase resistance bands to help you stretch during breaks at your job, helping you slowly rehabilitate yourself and follow the advice of your occupational therapist. You may even visit the gym after hours and walk on the treadmill, or slowly begin to swim (one of the best exercises as it suspends you in water, just be sure not to exceed a depth you may not be able to deal with.)
Exercise is extremely important to help you slowly regain your strength, but be sure to follow the guidance of your Doctor strictly in this case. Still, if allowed in some quantity, it can help train your body against the physical and mental demands of your job.
Arrangements
Head on regular breaks, and never ask for more work than you can perform. Take it easy. Take it step by step. No one expects you to work overtime for a 14-hour total shift each day right now. Just be honest about what you can offer your employer and your goals for healing and coming back to work in a full capacity. If you have an understanding boss, it’s likely you’ll be able to make arrangements to help you come back to work in a sequence that makes the most sense for you. For example, you might negotiate that you come back to work for a few days a week, or perhaps on a half-day basis. This is just to help you settle into things, to catch up on what you missed, and to begin your routine once more. Not all bosses will allow this to happen, but some might. It can’t hurt to ask. It might just be the thing you need to sustain yourself back into the work schedule once again.
With these tips, adapting to work after a recovering from an injury will be that little bit easier, perhaps just the amount of easier you need.
by | Mar 22, 2018 | Fitness |
Exercise is quite trendy at the moment, isn’t it? Fashionable shops are selling activewear and ranges of fitness equipment, and the cool kids are all wearing Fitbits and shunning nights out in favor of drinking water and competing to see who can do the most steps. But, what if you hate exercise? You know that you should be moving more and exercising to stay fit and healthy, but you just don’t enjoy it? What if you want to be healthy, but the idea of going to the gym fills you with cold dread? Well, that’s ok too. There are plenty of things that you can do, without becoming a fitness freak or a gym bunny, that will help you keep fit, stay in shape and live a long and healthy life.
Try Something Different
Not everyone enjoys every sport and fitness plan. But, that doesn’t mean that there isn’t something for you. Try new things, get involved in a team sport, take some classes at your local fitness center, go hiking, cycle, have a go at something more unusual like fencing or roller derby, or take up a completely unrelated hobby, like nature photography, which would get you moving more without you realizing.
You are never going to stick to a plan if you hate what you are doing. You can tell yourself that you are going to go to the gym three times a week, but if you don’t enjoy it, you’ll soon start making excuses. Instead, take your time to try some different things until you find something that you love doing, and remember, if you are moving, it counts!
Walk More
Walking is one of the easiest and best exercises out there. If you don’t enjoy exercising because of the physical exertion, you might find that you absolutely love a long, relaxing walk. Try taking your dog for longer walks, pushing your kids around the park or just walking to work in the morning. A long walk every day can be more beneficial than three 30-minute gym sessions.
Treat Yourself
Treating ourselves makes us happy. If exercise means you get more treats, you might be keener to do it. Buy yourself some new workout clothes and shoes and click here for what you need to make your workouts more comfortable.
Make Small Changes to Your Routine
Walking isn’t the only small addition that can make a big difference. Remember, every single step counts, and if it’s a step that you wouldn’t normally take, it’s increased activity. So, stop waiting for the elevator and start climbing the stairs, use the bathroom further away when you are at work, and drink more water so that you need to go more often. Do a few simple stretches when you get out of bed in the morning and go for a quick walk on your lunch break. You might be surprised what a big difference small changes can make to your health and fitness.
Look Online
One of the main reasons that people hate exercise is anxiety. They don’t like the idea of working out in front of other people. So, don’t. Look for some great workout videos that you can do at home online.
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