Day: February 7, 2021

Why Breathwork Matters in Your Workout

February 7, 2021

It can be hard to work out with so many distractions and difficulties keeping us from the gym. When we are able to work out, focusing on the exercise and blocking out distractions can be even harder. Too often, we power through a workout and check it off the list without thinking about how to improve mental health. So how do we bust through the distractions to get the most out of our workouts? Expert say without a mindful approach to a workout, we risk poor results or even injury. Mindfulness includes paying attention to how you’re breathing – and to an extent – even controlling it. Breathing exercises improve your mental health, too. Use these three easy-to-remember techniques to maximize your breathing before, during and after you exercise. Before: Set a Clear Intention Set an intention for your workout, given the time and space you have available. Example intentions could be to make sure you’re breathing during stressful moments or to savor your rest periods by being fully present in your breath. If you only have 30 minutes, position your workout accordingly and set the intention clearly. Revisit that intention regularly throughout your workout. Take a moment before you begin to check in with your body through breathwork. Focus on your inhale and see where the breath moves easily in your body. “Are you tensing in certain areas?” asks Tory. “Then you might be tight there. Pay attention to what your body is telling you and apply that to your workout.” If you want to improve mental health, it begins with paying attention. During: Use Your Breath as a Guide Be aware of your breath as you exercise. If your inhales and exhales shorten and quicken, that is a response to the work your body is doing. “If you’re bracing or holding your breath, you may be overexerting yourself,” says Tory. Using your breath correctly will reduce stress, help guide your workout and improve mental health. If you’re working out with a partner, you can use the you-go-I-go technique. “As your partner exercises, you can recover with intentional breathing, slowing down your heart rate. With partner exercises, synchronize your movements and your breaths,” Tory. “This will accentuate and strengthen the emotional connection between you.” After: Recover with Rhythmic Breathing Speed up recovery by incorporating breathing exercises with your stretching routine. “Focus on the areas that you stressed during the workout,” says Tory, “Breathe into the stretch and open up that tissue.” The goal is to get to a relaxed state, returning to rhythmic nasal breathing as soon as possible. By sealing your lips and focusing on breathing through your nostrils, your body will get the cue to relax through the rhythm of repetition. https://www.youtube.com/watch?v=TFO9hBtLVec&feature=emb_logo Consistency is more important than perfection. If you want to improve mental health, you don’t have to make drastic changes to your entire routine, just start incorporating mindfulness and breathwork into your existing routine.  “ The smaller the change, the more sustainable it will be. Don’t tell yourself you will be mindful at every minute of your workout. You’re going to get distracted. Just keep coming back to your breath. John Doe Tweet Now that it’s in your toolkit, you can return to mindful breathing any time as another way build on your fitness, both physical and mental. So just breathe.

5 Tips to Build a Daily Movement Routine

February 7, 2021

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach. Whatever your age or fitness level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive. Why a movement routine Whatever your age or fitness level – even if you’ve never exercised a day in your life – there are steps you can take to make exercise less intimidating and painful and more fun and instinctive. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So, don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow. Check your expectations You didn’t get out of shape overnight, and you’re not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can’t accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.. How to make exercise a habit that sticks There’s a reason so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes. Science shows us that there’s a right way to build habits that last. Follow these steps to make exercise one of them. If your workout is unpleasant or makes you feel clumsy or inept, you’re unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste. https://www.youtube.com/watch?v=TFO9hBtLVec&feature=emb_logo People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. However, these tend to be long-term rewards. When you’re starting an exercise program, it’s important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal. Choose something you look forward to, but don’t allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee. “ No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far. John Doe Tweet Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

5-Minute Stress Reliever Bodyweight Workout

February 7, 2021

Health experts warn that a lingering effect of the coronavirus pandemic could be a mental health crisis. While therapy and medications for stress and anxiety are often necessary, the foods you eat can also play a role in your well-being. An American Psychiatric Association poll released in March found that 36% of Americans felt the existence of the COVID-19 pandemic was having a serious impact on their mental health. People were most worried about their finances, the risk of themselves or a family member contracting the virus, and the possibility of becoming seriously ill or dying. The gut-brain connection The gut has been called the “second brain.” And we recognize the link between the two even if we don’t realize it: You may feel “butterflies in your stomach” when you’re nervous or “go with your gut” when you make an important decision. Naidoo said the two are connected physically and biochemically via the gut-brain axis, the complex communications network that links the emotional and cognitive centers of the brain with intestinal functions. Foods that can hurt mental health Fried foods, processed foods, trans fats, nitrates and foods high in salt, saturated fat and refined sugars can worsen depression, anxiety and stress. “If you’re eating processed foods and fast foods every day, that’s basically making the bad gut bacteria thrive, and that’s when you start to run into problems with inflammation,” Naidoo explained. Too much caffeine and alcohol may also make you feel worse mentally but are usually OK in moderation. Drinking 400 mg per day or less of coffee shouldn’t have an impact on anxiety, Naidoo said. People respond to alcohol intake differently, but generally, four drinks a day for men and three for women is considered heavy drinking. How to start eating for your mental health To shift your diet with mental health in mind, Naidoo suggests starting small. Trying to change too much too fast can be overwhelming and diminish results. “Slow and steady change over time will start to build that healthy gut and basically start to build on the healthy nutrients that are good for your brain,” she said. Begin with a diet self-check. Write down what you ate over the past 24 to 48 hours, circle the foods that are unhealthy, and then decide on one simple change you can make. You don’t necessarily have to give up some of your favorite less-than-healthy foods, though. https://www.youtube.com/watch?v=CdRb8eX2Yns Taking steps to improve your diet for your mental health is especially important today, she said, as the effects of the pandemic will persist. Concerns over jobs, finances, food insecurity, gaps in children’s education and more will take a toll. “ A healthy diet can help mitigate or buffer one from these types of effects as it sets the stage for a beneficial gut microbiome and less inflammation, both of which are tied to mood, anxiety, depression and even sleep. John Doe Tweet Begin with a diet self-check. Write down what you ate over the past 24 to 48 hours, circle the foods that are unhealthy, and then decide on one simple change you can make. You don’t necessarily have to give up some of your favorite less-than-healthy foods, though.

Full Body Chair Workout for Every Fitness Level

February 7, 2021

Health experts warn that a lingering effect of the coronavirus pandemic could be a mental health crisis. While therapy and medications for stress and anxiety are often necessary, the foods you eat can also play a role in your well-being. An American Psychiatric Association poll released in March found that 36% of Americans felt the existence of the COVID-19 pandemic was having a serious impact on their mental health. People were most worried about their finances, the risk of themselves or a family member contracting the virus, and the possibility of becoming seriously ill or dying. The gut-brain connection The gut has been called the “second brain.” And we recognize the link between the two even if we don’t realize it: You may feel “butterflies in your stomach” when you’re nervous or “go with your gut” when you make an important decision. Naidoo said the two are connected physically and biochemically via the gut-brain axis, the complex communications network that links the emotional and cognitive centers of the brain with intestinal functions. Foods that can hurt mental health Fried foods, processed foods, trans fats, nitrates and foods high in salt, saturated fat and refined sugars can worsen depression, anxiety and stress. “If you’re eating processed foods and fast foods every day, that’s basically making the bad gut bacteria thrive, and that’s when you start to run into problems with inflammation,” Naidoo explained. Too much caffeine and alcohol may also make you feel worse mentally but are usually OK in moderation. Drinking 400 mg per day or less of coffee shouldn’t have an impact on anxiety, Naidoo said. People respond to alcohol intake differently, but generally, four drinks a day for men and three for women is considered heavy drinking. How to start eating for your mental health To shift your diet with mental health in mind, Naidoo suggests starting small. Trying to change too much too fast can be overwhelming and diminish results. “Slow and steady change over time will start to build that healthy gut and basically start to build on the healthy nutrients that are good for your brain,” she said. Begin with a diet self-check. Write down what you ate over the past 24 to 48 hours, circle the foods that are unhealthy, and then decide on one simple change you can make. You don’t necessarily have to give up some of your favorite less-than-healthy foods, though. https://www.youtube.com/watch?v=TFO9hBtLVec&feature=emb_logo Taking steps to improve your diet for your mental health is especially important today, she said, as the effects of the pandemic will persist. Concerns over jobs, finances, food insecurity, gaps in children’s education and more will take a toll. “ A healthy diet can help mitigate or buffer one from these types of effects as it sets the stage for a beneficial gut microbiome and less inflammation, both of which are tied to mood, anxiety, depression and even sleep. John Doe Tweet Begin with a diet self-check. Write down what you ate over the past 24 to 48 hours, circle the foods that are unhealthy, and then decide on one simple change you can make. You don’t necessarily have to give up some of your favorite less-than-healthy foods, though.

How to Work Out (Safely) with a Friend

February 7, 2021

Did you know that more than 40% of participants drop a fitness course shortly after it begins if they attend on their own? But if they work out with a friend, the dropout rate decreases to 6%. This suggests that one of the best reasons for exercising with friends is the social interaction. People who train together form a group identity and no longer feel alone. When you accomplish something on your own, of course, it’s amazing. Sharing your successes with your friends who know how hard you’ve worked to conquer your inner couch potato feels even better. It’s more fun exercising with a friend You’re less likely to get bored when you have a workout buddy, especially a friend. While you’re catching up, having a laugh, encouraging each other, you’re also getting healthier. It’s a win-win. Chatting to a friend during exercise and breaks can help time pass quickly too. You’ll have more options as well, such as a game of tennis or squash. You’re stick to your commitment If you’ve arranged to meet a friend for a walk or booked an exercise class, you’re more likely to keep that commitment. Not wanting to let your friend or exercise partner down can be a great motivator to show up. And as your exercise becomes routine, perhaps after a few weeks, you’ll both find it less challenging and will more likely stick to your commitment.  On those days when you don’t feel like exercising, a pep talk from your workout buddy might be just the lift you need. You can support each other.  It’s safer to exercise with someone else Having someone to spot you when you’re lifting weights (that is, someone ready to support you, if need be), or to go running with you, especially at night, means you have help at hand if anything goes wrong. Start with friends and family who live nearby, or maybe your neighbour or a work colleague. Suggest a daily or weekly workout date, and make the commitment, helping each other along the way to achieve goals.  https://www.youtube.com/watch?v=TFO9hBtLVec&feature=emb_logo On those days when you don’t feel like exercising, a pep talk from your workout buddy might be just the lift you need. You can support each other.  “ Having someone to motivate you can make all the difference to achieving your goal. In fact, research has found that people are more likely to lose weight if their exercise buddy is losing weight. Bonus! John Doe Tweet If you’ve arranged to meet a friend for a walk or booked an exercise class, you’re more likely to keep that commitment. Not wanting to let your friend or exercise partner down can be a great motivator to show up.

How to Eat for Better Emotional Health

February 7, 2021

Health experts warn that a lingering effect of the coronavirus pandemic could be a mental health crisis. While therapy and medications for stress and anxiety are often necessary, the foods you eat can also play a role in your well-being. An American Psychiatric Association poll released in March found that 36% of Americans felt the existence of the COVID-19 pandemic was having a serious impact on their mental health. People were most worried about their finances, the risk of themselves or a family member contracting the virus, and the possibility of becoming seriously ill or dying. The gut-brain connection The gut has been called the “second brain.” And we recognize the link between the two even if we don’t realize it: You may feel “butterflies in your stomach” when you’re nervous or “go with your gut” when you make an important decision. Naidoo said the two are connected physically and biochemically via the gut-brain axis, the complex communications network that links the emotional and cognitive centers of the brain with intestinal functions. Foods that can hurt mental health Fried foods, processed foods, trans fats, nitrates and foods high in salt, saturated fat and refined sugars can worsen depression, anxiety and stress. “If you’re eating processed foods and fast foods every day, that’s basically making the bad gut bacteria thrive, and that’s when you start to run into problems with inflammation,” Naidoo explained. Too much caffeine and alcohol may also make you feel worse mentally but are usually OK in moderation. Drinking 400 mg per day or less of coffee shouldn’t have an impact on anxiety, Naidoo said. People respond to alcohol intake differently, but generally, four drinks a day for men and three for women is considered heavy drinking. How to start eating for your mental health To shift your diet with mental health in mind, Naidoo suggests starting small. Trying to change too much too fast can be overwhelming and diminish results. “Slow and steady change over time will start to build that healthy gut and basically start to build on the healthy nutrients that are good for your brain,” she said. Begin with a diet self-check. Write down what you ate over the past 24 to 48 hours, circle the foods that are unhealthy, and then decide on one simple change you can make. You don’t necessarily have to give up some of your favorite less-than-healthy foods, though. https://www.youtube.com/watch?v=TFO9hBtLVec Taking steps to improve your diet for your mental health is especially important today, she said, as the effects of the pandemic will persist. Concerns over jobs, finances, food insecurity, gaps in children’s education and more will take a toll. “ A healthy diet can help mitigate or buffer one from these types of effects as it sets the stage for a beneficial gut microbiome and less inflammation, both of which are tied to mood, anxiety, depression and even sleep. John Doe Tweet Begin with a diet self-check. Write down what you ate over the past 24 to 48 hours, circle the foods that are unhealthy, and then decide on one simple change you can make. You don’t necessarily have to give up some of your favorite less-than-healthy foods, though.

Jump for Joy with This Leap Year HIIT Workout

February 7, 2021

This quick workout takes less than 20 minutes and can be done almost anywhere. You’ve got two goals: Maximize your calorie burn, Train your fitness for more intensity, High Intensity Interval Training (HIIT) maximizes your calorie burn by keeping your heart rate high enough during the workout that your body burns calories long after you’re done exercising. This workout pushes your upper body, lower body and core with high intensity so you get the benefits of high-performing cardio with an all-over body benefit that’ll make you jump for joy. 1. Air Squats Start with your feet shoulder width apart, toes facing forward or slightly turned out.  Make sure that your core is braced, chest up, eyes forward. Start by lowering your butt to knee height (or below if comfortable), your knees should track over toes. Drive through your feet to return to standing position. The goal: Perform the move for 30 seconds, and then rest for 15 seconds. 2. Push-ups Start with your hands on the floor outsides of your chest, fingers forward, elbows inward to 45 degrees. Your feet should be hip width apart, core tight, and be sure to squeeze your glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Begin to lower your chest to floor, and then push through your hands to lift your upper body back to starting position. The goal: Perform the move for 30 seconds, and then rest for 15 seconds 3. Mountain Climbers Start with your hands on the floor, stacked under elbows and shoulders, fingers forward. Your feet should be hip width apart, core tight, squeeze glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Alternate driving one knee in towards your chest at a time, extending that same leg, and then switching to the other side and repeating. The goal: Perform the move for 30 seconds, rest for 15 seconds. https://www.youtube.com/watch?v=TFO9hBtLVec&feature=emb_logo Prioritizing frequent, intense workouts while neglecting rest days can not only lead to diminishing performance returns with your fitness, but can also leave you open to injury, fatigue, or burnout, as SELF recently reported. “ The more intense the workout, the more important the warm-up is. It’s kind of like prepping your nervous system as well. If your body is not ready for that work, the outcome could be injury, or your performance can suffer. John Doe Tweet Limit your HIIT to one or two workouts a week, and make sure you’re balancing them with plenty of easy workouts—as well as at least one straight recovery day per week.

Muscle Confusion: Myth and Science

February 7, 2021

Maybe you’ve reached a plateau in your workout. Or maybe your fitness goals seem to stay just out of reach. You’ve heard about “muscle confusion” and think that might be the answer to your problem. Jeff Monaco, director of education for Gold’s Gym, sees people get that idea all the time. But the phrase “muscle confusion” leads to a lot of, well, confusion. Before you do anything, he says, you need to understand what muscle confusion really is, and what it could mean for you. Clarity on muscle confusion When you train, your body adapts, Monaco says — to lifting weights or doing cardio or any kind of training. Your body is a highly adaptable machine, and through repeating the same movements, it will start hitting plateaus and you’ll stop seeing results. People think that’s when you need muscle confusion. But the idea behind muscle confusion is that you change your training at certain intervals to avoid plateaus. The term “muscle confusion” first became popular with branded workouts that offered different ways to stay out of a rut by constantly changing your routine. It was used to sell the idea of constantly changing your workout to confuse the muscles and avoid plateaus. The importance of rest Another way people incorrectly apply the concept of muscle confusion is by simply intensifying their existing workout. When they hit a plateau, they’ll up the weight or duration to get more results. Bad move, Monaco says. When you do that, you could again be denying the rest that your muscles need to grow. “Rest is a vital component to training,” he says. “It often gets overlooked.” Rest is key to exercise success. Always listen to your body. The period of rest after exercise is when your body is getting stronger and your cardiovascular system is improving. “We coach our trainers to perform an assessment about how the clients are feeling today versus previous workouts,” Monaco says. Simple check-ins like “How are you feeling today?” or “Did you rest after the last workout?” actually are important steps to take to maximize your progress. If someone is still sore, trainers will work on flexibility and mobility training instead of pushing the fatigued muscles.a The need for assessment Monaco sees a lot of people who are stuck in the same routine. “They just want to come in and do the treadmill at the same speed every day,” he says. He’ll ask about their results and their targets. After talking with him, they’re in a better position to reach their goals. He has seen how different people’s goals can be, and how much they crave variety. But you don’t need to rely on muscle confusion for that — just change your workouts. https://www.youtube.com/watch?v=TFO9hBtLVec&feature=emb_logo “Generally, one or two changes can yield great results over time,” Monaco says. “For each type of training, resistance or cardio, pick one or two variables to change in your training program periodically instead of just changing everything or randomly selecting a different workout each day.” “ Changing one or two variables allows for better monitoring of your training program to understand what works and what doesn’t. When you change multiple variables constantly, evaluating your progress is difficult. John Doe Tweet The more conditioned you are, the sooner you hit plateaus because your body is already closer to its full potential. Check your heart rate, while resting and during exercise, to get a good indicator of how your body is doing. “The range for a healthy resting heart rate varies but is around 60 to 80 beats per minute,” Monaco says. 

Workout Buddies Make Each Other Stronger

February 7, 2021

While some prefer a solo fitness regime, as it enables us to keep on track and stay focused, others enjoy working out with a partner. This is because it helps them to stay motivated during a workout, boosts their overall performance and they often feel they have more fun. Read on to find out how having a buddy can help make workouts for the both of you more effective and enjoyable: Friendly competition Finding your fitness partner-in-crime is an excellent excuse to engage in a bit of healthy competition. Neither of you will want to fall behind during your workout, so it can be that added boost that will help you keep going and reach new heights. While it’s important to make sure you get a killer workout in, it’s also just as vital to have fun. Exercising by yourself can get a little lonely, so with a partner you’ll be able to share both the good and the tough times with a smile on your faces. Plus, combining training with having a bit of chat and banter makes things even more enjoyable! Fresh Ideas If you’re thinking of going the extra mile with your weight training, a friend can help ‘spot’ you through those last couple of tough reps at the end of your set. Having someone else around when you’re lifting heavy weights also makes your workout a lot safer and keeps you both injury free. Workout buddies will also help each other to perfect their form by pointing out the times their partner needs to straighten their back more or bend their knees that little bit extra. Follow a Structure Weight training with a partner is ideal. You can alternate your exercises so that your friend completes their set during your rest period and vice versa. This should eliminate any distractions in between sets like scrolling through your phone on social media, something many of us are guilty of! It can be incredibly easy to make excuses not to visit the gym. This is especially true if you’re going on your own. You are, however, much more likely to keep going if you’ve got a workout buddy. This is because you may feel guilty about not turning up and letting them down. This could help you keep going with your regular workouts. https://www.youtube.com/watch?v=TFO9hBtLVec&feature=emb_logo Getting active and taking part in regular exercise boosts both our physical and mental well-being. Socialising with friends has also been known to improve our mental health and combat feelings of loneliness. Why not combine the two and find a workout partner who also wants to have a great time and achieve their fitness goals? “ Sometimes, all we need is a little bit of encouragement to help us push out that last rep, run that bit faster, go the extra mile, or hang in there for another minute, all for the kudos that your workout partner’s “well done”, high-five or pat on the back brings with it John Doe Tweet Sometimes, all we need is a little bit of encouragement to help us push out that last rep, run that bit faster, go the extra mile, or hang in there for another minute, all for the kudos that your workout partner’s “well done”, high-five or pat on the back brings with it. Having a workout partner can help inspire you to keep going and get even better.

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