Every 15 minutes, someone in the United States dies of a superbug that has learned to outsmart even our most sophisticated antibiotics, according to a new report from the US Centers for Disease Control and Prevention.
How to lose a stone with thirty minutes of exercise
October 22, 2017By
A leading diet and exercise expert has come up with a plan to help people lose a stone in two months – by getting active for just 30 minutes a week and in time for the Christmas party season.
Health Articles | Mail Online
Your Future Self Will Thank You For Starting To Do This For Only 10 Minutes Every Day
February 21, 2017By
“How’s your day?” People ask us about our day all the time. Sometimes, you brushed it off because you know these are just small talks. Often, you had a really bad day and wanted to de-stress. Or maybe, you didn’t even bother to answer. Everyday, we fill our 24 hours up with an extensive to-do list — daily routines, work, sleep, eat, and other miscellaneous, arbitrary things. But have you ever sat down and taken a minute to reflect on your day? If not, here is how and why you should.
When we start to reflect daily, we learn from the little things we experience.
Life has its learning curve. We learn from others, our pasts, our failures, our surroundings, and we adjust our lives and grow from them.
Take 10 minutes before your bedtime, sit at a quiet spot and analyze your day from the moment you wake up. What did you do? Who did you meet? Where did you go? Was there anything special or rare happened? Ask yourself questions to piece the scattered memories of your day back together. We tend to forget what happened after a short period of time, so writing down your experiences is also useful.
After you have gone through your day, start listing the things you feel like you could improve on, and even think of solutions or approaches to avoid the same mistake from happening.
- Was I too emotional when handling this conflict with this person?
- Was I slacking off at work?
- Did I rebuff my parents because I was too tired to talk to anyone?
So you may think it’s time to go to bed, but no, you should also list the things you think you managed well that day. Give yourself a pat on your back and tell yourself “I can do this”.
- I was on time for work today!
- I helped an old lady with her groceries!
- I did everything I planned to do today!
Give yourself a confidence boost before you go to bed, and you will be ready to take on the world after a good night’s sleep.
It’s just 10 minutes a day!
This doesn’t take long, you only need to spend 10 minutes before you go to bed. Separate a private time for yourself, analyze your day, repeat this every night, your outlook and approach to life will certainly transform!
Featured photo credit: Sophie Ollis via unsplash.com
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7 Graphs To Make You an Eggs-Pert In 5 Minutes
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How Long to Cook Your Eggs
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10 Simple Ways To Fix Your Posture In 15 Minutes
February 18, 2016By
Years ago a good friend of mine was a Navy rescue diver (AIRR – aviation rescue swimmer). He still maintains a military posture without even thinking about it. He has had people he doesn’t know come up and ask him what branch he served in. They can tell by his stance and posture that he was in the military. For years I have had this unscientific theory that if I keep my back straight and my head above my shoulders I won’t get a curved spine. I think we all know there are many reasons to maintain a good posture.
According toLivestrong.com, “Proper posture is important for a number of reasons, including that it places your body in an alignment where the stress on supporting ligaments, tendons and muscles is limited. Poor posture can lead to discomfort and injury.”
We all lead busy, active lives and are looking for ways to simplify wherever we can. Here are ten simple ways to fix your posture.
1. Look in the mirror
An article from Today Health & Wellnesssuggests looking in a mirror and seeing if your palms are facing your thighs with your thumbs pointing ahead. If so, this indicates good posture. Also, if you pull your head back and move your shoulders down and back, it might feel like you are sticking your chest out, but you are fixing your posture.
2. Strengthen your core
According to the article 6 Easy Workout Moves That Can Help Improve Your Posture, “Exercises that strengthen your core are especially important in encouraging good posture. These muscles move the torso by flexing, extending, or rotating your spine.”
You may already have your own favorite exercises to strengthen your core, but the next few points might offer new ideas for you.
3. Try Yoga
One of my favorite online instructors is Yoga with Adriene. Try this very effective, feel good, short yoga workout Yoga At Your Desk. It’s only six minutes and so beneficial. An added bonus is that the video is only instrumental with words written on the screen. So, hopefully you won’t be bothering any coworkers.
4. Get your squats in
Harvard Health Publicationsoffers these steps on how to do squats correctly. 1) Knees, hips, and toes are pointed forward. 2) Buttocks stay above knee level. 3) Knees aren’t extending beyond toes. 4) Chest is lifted, and shoulders are down and back. 5) Back is neutral, not arched. 6) Feet and knees are pointing straight ahead. 7) Shoulders, hips, and knees are even. 8) Abdominal muscles are pulled in.
5. Do your planks
Sit ups and crunches are out and planks are in. The same article from Harvard Health Publicationsoffers these instructions for effective planks. 1) Abdominal muscles are tight. 2) Shoulders are aligned directly over the elbows. 3) Body is properly aligned so that neck and spine are neutral. Gaze looking down at the floor. 4) Shoulders are down and back. 5) Only toes, forearms, and hands are touching the floor.
6. Give pilates a try
There are all kinds of videos and articles out there about pilates. I found this short video Beginner Pilates Exercises: Roll Up. It’s a good place to start.
7. Check your vertical line
Whether you are sitting or standing, check your body’s vertical line. Are your ears, shoulders, and hips aligned? Is your body in a vertical line? Check this every time you think of it, and your body will thank you.
8. Check in with your attitude
When we are in a good mood and feeling confident, we have a tendency to stand tall and proud. When we are having one of those days when things seem hard and are mental outlook isn’t so hot, we have a tendency to slump. Our hunched over shoulders tell the world our story, or at least what kind of day we are having.
9. The old balloon trick
Most of us probably remember being told this: Pretend there is a sting coming out of the middle of the top of your head with a balloon attached to it. Visualize it pulling your head up. This helps you stand up tall and correct your posture.
10. Get up and move
When we sit for any period of time, our bodies relax and are posture does too. Very quickly our shoulders can become slumped and our backs curved. Set a timer on your watch or get a fitness gadget. (I love my fitbit!) Get moving every 15-30 minutes. Moving will get your muscles in action and hopefully your mind as well, reminding you to employ one of the ideas listed above.
Good Luck!
Featured photo credit: Flannel Zen/Zach Dischner via flickr.com
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