Lifestyle

TOP TIPS TO MAINTAIN AN ACTIVE LIFESTYLE

You've heard about the benefits of living an active life but do you really know how to do it? Whether you're sitting at home doing the ice cream cone crawl or getting out for a run, maintaining an active lifestyle can seem like a big commitment. But with some planning and consistency, it's a lot easier than you might think.

If you're looking to maintain an active lifestyle, here are some tips:

1. Stick to a routine. 

When it comes to maintaining a healthy lifestyle, there's no one-size-fits-all solution. But following a routine can help you stay on track and motivated.

A routine is important for two main reasons. First, it allows us to organise our time and make sure that we are spending our time in the most productive way possible. Second, it can help us to develop some habits that we can rely on and stick to.

When we have a routine, it becomes easier to stick to the goals that we have set for ourselves. This is because we know what to expect, and we have a plan for how to achieve our goals. If we don’t have a routine, it can be difficult to know what to do next. We may feel like we are spinning our wheels and not making any progress. This can be frustrating and lead to feeling discouraged.

I've found that sticking to a routine is the key to staying motivated and on track. When I know what my schedule looks like, it's easier for me to stay focused and avoid temptation.

I usually exercise first thing in the morning and again at night. I also make sure to take regular breaks and rest during the day. This helps me stay motivated and avoid feeling overwhelmed.

Sticking to a routine can be tough, but it's worth it when you see the progress you make. If you find that you're struggling to stick to your routine, don't be discouraged. There are many different ways to maintain a healthy lifestyle and find what works best for you. Just keep trying and you'll be on your way to a healthier you in no time.

2. Find a sport you enjoy. 

Not all activities need to be athletic in order to be productive and fun. Find something you can get into that will challenge you and give you a sense of accomplishment.

Do you have a sport you enjoy? Maybe you’re a great hockey player or a talented runner. Whatever your sport of choice, there are many reasons to enjoy it. Physical activity can be a great way to get your heart rate up, release endorphins, and build muscle. It can also be a fun way to socialize with friends or a way to challenge yourself.

While there are plenty of sports out there to enjoy, make sure to find the one that’s right for you. If you’re new to a sport, be sure to watch some instructional videos online, or find a coach who can teach you the basics. And if you’re already an experienced athlete, don’t forget to share your favourite sport with your friends!

3. Make healthy eating a priority. 

Eating healthy foods is not only good for your body, but it can also help you maintain your energy levels throughout the day and help you stay healthy overall.

When you eat healthy foods, your body gets the nutrients it needs to function properly. This can help you stay alert and focused throughout the day, which is important when you have a busy schedule.

When you make healthy eating a priority, you can ensure that you are getting the proteins, carbohydrates, and vitamins that your body needs to stay healthy. There are many different types of healthy foods out there, so it is important to find something that you enjoy and that will fit into your lifestyle.

Some of the best healthy foods to eat include fruits and vegetables, whole grains, and lean protein sources. When you make these foods a part of your diet, you will be able to feel happier and more energetic.

4. Take breaks. 

If you find yourself getting tired or overwhelmed, take a break. Maybe take a walk around the block, or take a nap. Giving your body and mind a break will help you stay refreshed and energized for the next round of activity.

It’s no secret that taking regular breaks is important for both your physical and mental health. While it might seem like a waste of time to take a break when you’re busy, taking a break can actually help you to work smarter and not harder.

Here are four ways taking a break can help you:

1. It relieves stress.

When you’re stressed, it’s hard to focus and think clearly. Taking a break can help you to relax and clear your head, which will allow you to be more productive when you return to work.

1. It improves your mood.

When you take a break, you’re more likely to feel elated and happy. Taking time for yourself every once in a while can help to boost your mood and improve your overall outlook on life.

1. It helps you to concentrate.

When you’re working on a task that’s difficult or requires a lot of concentration, taking a break can help you to refocus and stay on task.

1. It reduces your vulnerability to burnout.

If you’re constantly working long hours without any breaks, you’re more likely to experience burnout. Taking regular breaks can help to prevent this from happening and allow you to stay productive over a longer period of time.

Sticking to a routine can be a helpful way to stay on track and maintain a healthy lifestyle. A routine helps us to organise our time and make sure that we are spending our time in the most productive way possible. Additionally, it can help us to develop some habits that we can rely on and stick to. If we don't have a routine, it can be difficult to know what to do next. However, sticking to a routine can be a helpful way to stay motivated and on track.

by Rita

WOMEN – UNDERSTAND HOW YOUR BODY WORKS FOR BETTER HEALTH

Women’s health is a topic that doesn’t get much attention. It's easy to overlook women's health in our busy lives. But there are many reasons why it is important to take care of your health and pay attention to your well-being. 

Women’s health also known as feminine health or gynecological health) refers to the state of health of adult women, with a focus on diseases and ways to prevent them. This type of healthcare focuses on maintaining healthy habits and promoting wellness so that diseases can be prevented or detected earlier, when they are more treatable. 

Here are three good reasons why Women’s Health matters:

Women’s Health is Important for Mental Wellbeing

Women are not just their bodies. They are their minds and emotions as well, and these elements must be taken into consideration when discussing their well-being. There is no doubt that women’s health affects men as well, so it is important to understand how we can improve women’s health in order to improve the lives of everyone around us.

Women are more likely than men to experience depression and anxiety. In fact, according to statistics from the National Institute of Mental Health (NIMH), at least 25% of all Americans will experience some form of mental illness during their lifetime (1). This includes both men and women, but in general, women are more likely than men to experience depression or anxiety disorders at some point in their lives.

Women who are in good mental health are more likely to maintain a positive mood, outlook, and state of mind. This is important because it can impact your daily life and relationships. With good mental health, you will be more able to cope with stress, negative emotions, and life’s problems. You are also more likely to be balanced and have a positive outlook on life overall. Poor mental health is linked to numerous factors, including health habits, genetics, and environmental influences. 

If you want to maintain good mental health, you need to take care of your general health. This includes eating healthy, exercising, getting enough sleep, and managing your stress. If you have a pre-existing mental health condition, you’ll also want to work closely with your doctor to create a treatment plan.

Women’s Health is Important for Physical Wellbeing

The physical health of women is important for many reasons. It can impact your ability to do physical activities like exercising. It can also impact your ability to carry out daily tasks like working. 

Poor physical health also impacts your self-confidence and how you feel about yourself. It can also affect your relationships with others and your overall quality of life. For many of these reasons, physical health is an important part of women’s health. 

Women are more likely than men to develop heart disease, cancer, diabetes, and osteoporosis. If you want to maintain good physical health, you will want to make sure that you are getting proper nutrition and exercising regularly. You will also want to see a doctor regularly for screenings, so you can catch any potential health issues early. Or, seek help from a health and fitness coach to guide you with programmes streamlined to your needs and goals. 

Women’s Health is Important for Reproductive Wellbeing

The reproductive health of women is every bit as important as their physical and mental health. 

Reproductive health refers to your ability to have healthy pregnancies and deliver healthy babies. It also refers to your ability to stay healthy throughout your reproductive years. Your reproductive health can be impacted by your physical, mental, and general health habits. 

For example, if you’re not getting enough sleep, it could negatively impact your reproductive health. There are a variety of things that you can do to maintain reproductive health. You can eat healthy, exercise, manage your stress, get enough sleep, and avoid risky behaviours like smoking. You can also schedule doctor visits to stay on top of any reproductive health issues.

The first step to good reproductive health is understanding what's normal for you. Know your body. This includes getting familiar with your cycle and any changes that occur during different phases of life. For example, if you're not having regular periods or they're stopping altogether, talk with your doctor.

Women’s health and proper care of their reproductive health is important especially because most women will get pregnant at some point in their lives. The more they know about how to protect themselves from diseases, the better it is for them and their babies.

The following tips will help you maintain your reproductive health:

1. Eat healthy
2. Exercise regularly
3. Practice safe sex
4. Get regular checkups

Women’s health is important for many reasons. It impacts your physical, mental, and reproductive health. It can also impact your self-confidence and daily life. There are many ways that you can take care of your health so that you stay healthy and happy. If you want to take care of your health, you need to make sure that you are eating healthy, exercising, getting enough sleep, attending doctor visits, and avoiding risky behaviours.

Women's health should matter to everyone, men and women alike. Getting educated on this incredibly important topic can be a great step toward helping women have a brighter future, preventing illness, and promoting wellness.

by Rita

THE BEST EXERCISES FOR MENOPAUSAL WOMEN

The onset of menopause is no longer a sign of old age and frailty, but an opportunity to embrace a new you. Menopause is not only about dealing with hot flushes and sleepless nights; it’s also a time when your body goes through changes that affect your health in more ways than one. Even though hormone levels are fluctuating in your body and you may feel lethargic or unmotivated at times, it’s important to stay active to boost your metabolism, keep excess fat at bay, stimulate bone strength and maintain flexibility for as long as possible.

Cardio Exercises to Strengthen Body and Mind

The best thing about menopause is that it gives you the freedom to do whatever you want. You can choose to work out inside or outside, in the comfort of your home or at a gym. All you need is a little discipline and a few minutes to spare every day. 

Cardio exercises are great for your heart, blood flow and metabolism, and can also help keep your weight in check. Here are a few highly recommended cardio exercises for menopausal women. 

1. Walking/Jogging – Walking and jogging are great exercises that can be done anywhere. All you need is a pair of sturdy shoes, some rhythm and a bit of determination. Aim to walk/jog for at least 30 minutes every day. 
2. Swimming – Swimming is one of the best exercises for menopausal women because it is low-impact, and therefore, doesn’t put too much strain on your joints. It’s also one of the best ways to relax and unwind and can be a great way to socialize with friends. 
3. Indoor Cycling – If you prefer indoor workouts, cycling is an excellent exercise for weight loss. You can do it at home or at a gym, and all you need is a stationary bike, and you’re good to go. Look for a stationary bike with adjustable resistance to make your workouts more challenging as you progress.  
4. Squats – Squats are great for toning your legs and glutes and can also help strengthen your core. Squats are one of the best exercises to do during menopause because they help strengthen and stabilize your pelvic floor.

Core Exercises for a Strong Core and Good posture

Here are a few core exercises that can help you strengthen your back, improve posture and prevent any kind of back pain. 

1. Standing Twist – Standing Twist is a great exercise that not only helps you build strength in your core but also improves your balance and posture. Here’s how to do the standing twist. Stand with your feet hip-width apart and your knees slightly bent. Keep your arms by your side and hold on to a chair or wall if needed for balance. Squeeze your glutes and lift one leg up behind you, keeping your knee bent at 90 degrees. Keeping your hips still, rotate towards the leg that’s lifted behind you until your foot touches the ground behind you. Then bring it back up to standing, then repeat on the other side.
2. Seated Twist – Seated Twist is another great exercise that can be done while you’re at work. This exercise will help to strengthen your abdominal and back muscles. Sit upright in your chair with your feet flat on the floor. Place both hands behind you, by your waist. Lean back slightly and twist from side to side, keeping your head always facing forward.
3. Cat-Cow Pose – Cat-Cow pose is a great way to stretch your spine and strengthen your core.   Start on your hands and knees in Tabletop Position. Make sure all four wrists are directly below your shoulders, with your fingers pointing forward, parallel to each other and about shoulder-width apart. Spread your knees about hip-width apart and point your toes behind you. Bring your big toes together so that they touch but let the rest of your feet fall out to the sides. Bring your belly toward the floor by contracting (pulling in) your abdominal muscles as much as possible without straining or moving any other part of the body. Round your back toward the ceiling and look up at the ceiling with an open throat; this is Cow Pose. Release by reversing the movement: arch back upward into Cat Pose, tucking the chin in slightly toward the chest to help open
4. Bridge Pose – Bridge pose is a great exercise for your glutes and lower back. It also stretches the chest and shoulders, and it helps relieve stress on the lower back. This pose can be modified to accommodate any level of fitness. To do this pose, lie flat on your back with your knees bent. Slowly lift your hips up off the floor until your body forms a straight line from head to toe. Press down through both heels into the floor and lift up through the crown of your head so you feel like a bow being drawn by an archer's bowstring. If you have trouble holding this pose for more than a few seconds, place blocks under your buttocks or roll up a towel and place it between your thighs. Hold this position for 30 seconds to 1 minute while breathing deeply.

Yoga Exercises for Flexibility, Stamina and Relaxation

Yoga is not only known for helping you stay fit and healthy, but is also for improving your mental health and general well-being. Yoga stretches and tones your muscles improves your breathing, and increases your flexibility. It also calms the mind and reduces anxiety, stress, and depression. 

Here are a few best yoga exercises to try during menopause. 

1. Sun Salutation (Surya Namaskar) – This is one of the basic yoga exercises that can be done almost anywhere. It helps improve your posture, balance and flexibility.  Sit on the floor with your legs stretched forward. Keep your hands by your side and stretch them out as far as you can. Now, lift your chest upwards while inhaling deeply and stretch out both arms to the sides at shoulder height. Stretch them backwards while exhaling and bring them down next to your ears. Hold this pose for a few seconds before returning to the original position. Repeat this exercise 10 times to gain benefits from it.
2. Warrior Pose (Virabhadrasana) – This yoga pose helps improve your posture and strength in your core.  Start in Mountain Pose (Tadasana) with your feet together or apart depending on your mobility. Raise your arms straight out to the sides at shoulder height (A). Bend your right knee and step forward into a lunge with your right foot facing forward and left foot turned out 90 degrees (B). Bend down to grab onto the ball of your left foot with both hands for support (C). Now straighten up as much as possible while keeping both heels on the floor. Keep your spine long and gaze straight ahead towards one of the corners of the room if possible (D). Hold for 20 seconds then switch sides.
3. Chair Pose (Utkatasana) – This yoga pose helps improve your posture and strengthens your core.  Stand with your feet together. Spread your legs apart until they are about hip-width apart. Bend your right knee and bring it toward your chest as you raise your arms above your head. Bring your hands together at the centre of your chest or clasp them behind your back if possible.  Straighten both arms overhead while keeping them parallel to each other with palms facing down. Hold this position for 5-10 seconds before lowering back down into a chair pose on the other side by bending your left knee and bringing it toward your chest while raising both arms above head level with palms facing down. Hold for 5-10 seconds before repeating on both sides again for 1-3 sets total per session depending on how many repetitions you can do without losing balance or feeling weak
4. Seated Forward Bend (Paschimottanasana) –This yoga pose helps improve your flexibility in your spine and back. To do this pose, sit on the floor with your legs stretched out in front of you. Bend forward from your hips, keeping your back straight. Hold onto the top of your feet or ankles if you can’t reach them comfortably. Stay in this position for as long as comfortable and then return to sitting upright with knees bent in front of you.

When menopause strikes, your body goes through a natural process of ageing. Your estrogen and progesterone levels drop drastically, which can induce hot flashes, insomnia and other side effects. However, it doesn’t mean that you need to stop exercising. 

Menopause is the perfect time to get in shape because your metabolism is on fire and now is the best time to burn those fats while boosting your stamina at the same time! The benefits of exercise as a menopausal woman are numerous. It reduces stress and anxiety, improves sleep quality and helps with weight maintenance by burning excess fat more efficiently than dieting alone.

If you’re just starting out with an exercise program or coming back after some time away from the gym, try those exercises abovementioned at your own pace and comfort. All you need is a little discipline and a few minutes to spare every day.

by Rita