vitality

A Basic Guide to Restoring Your Health and Vitality

Tired of being tired? You have been sitting all day in the office, hardly doing anything, but you are still feeling like you are in the brink of dying from exhaustion. With your sedentary lifestyle and poor eating habits, it is no surprise why you always feel sluggish or malaised.It is your body’s way of telling you to make significant changes to your lifestyle.

It is high time that you get your lazy butt off that couch and do something to bring back your vitality. As simple as they may all seem, these tips are often the most overlooked, but once started and maintained, they spell a lot of difference in one’s over-all well-being:

Exercise

Sure, there are times—after the kids have tested new limits to your patience or at the end of a rough day at work—when you feel so drained that just the thought of exercising makes you want to collapse. Yet it is precisely those days that you gain the most from exercise.

Raising your heart rate and letting your body sweat allows you to expel catecholamines, stress hormones that leave you feeling drained. Exercise wards off depression. It raises levels of beta endorphins, the natural morphine-like substances produced by the brain, and serotonin, the brain chemical that is linked to mental well-being. The bottom line is that the more energy you have, the better you feel about yourself.

Notwithstanding, you still rule out exercise due to time constraints, or it has been years since you last tried. Start with something simple, such as a seven-minute walk. Work up to a mile a day. Even fifteen minutes of jogging around your neighborhood can make a big difference in how you feel energy-wise.

You can use your commute to exercise. Park a distance away from your destination, then walk the rest of the way. Or get off the bus a couple of blocks before you stop. Take the stairs whenever possible, or walk or ride a bicycle to do your errands.

The secret to forming this healthy habit is just to get started the right way. Your family and your career should be enough motivation for you to do this.

See this: 7 Things Not to Do at the Gym

Get Enough Sleep

No two people have exactly the same sleep requirements. The amount of sleep you need each night is probably genetically determined.The sad fact is that most people operate on too little sleep. Some reasons for sleep loss may be work-induced stress, wailing newborns or espresso nightcaps.

Sometimes, due to work or personal commitments, you need to get by on less sleep during the week. When that happens, try to add extra hours of sleep on the weekends. Go to sleep early, though, instead of sleeping late in the morning, which can leave you feeling totally knackered the following day.

As a general rule, you should determine the number of hours of sleep you need each night and then stick to a routine. Our sleep patterns get disrupted if we keep irregular hours. Make the most of your sleeping hours. Consciously relax before going to bed.

Going for a warm bath or reading something inspirational before bed can do the trick. Resolve any problem, have a sense of what you’re going to do the next day, so you do not leave it bothering you for the rest of the night. Avoid alcohol and coffee—they will not solve any of your problems.

Eat Well

You are what you eat. And you cannot obtain enough energy if you are running on empty or junk food. Skipping meals have seemed like a norm; processed foods have become the mainstays of family meals. If your diet consists largely of fat, sugar–rich, or high-sodium foods, you are bound to get all the weight that you do not need and turn yourself into a ticking bomb of dreaded lifestyle diseases.

Get on a healthy eating program with three light, well-balanced meals that are fortified with vitamins, minerals and all the other nutrients. If you need to eat in between meals, try having fruits in place of carb-rich foods. Although carbohydrates are known to boost your energy levels, consuming too much of them can raise your blood sugar, leaving you susceptible to contracting diabetes. Furthermore, fruits and vegetables are loaded with antioxidants that can purge you off all the unwanted toxins that are among the culprits behind many diseases.

Looking after your physical fitness will give you an overall feeling of increased physical energy and vitality that will help you in the long run. Live your life to the fullest, but more importantly, live it wisely and invest time on your own health.

Exercising regularly and properly; getting enough sleep; and eating well are basically what you need to achieve your purpose. Combined with natural supplements and a positive outlook, these tips are bound to work towards giving you your desired result. Try incorporating all of these in your daily routine, and you will notice a remarkable upsurge in your vitality.

gym workout

7 Things Not to Do at the Gym

Everyone knows that if you want to drop weight, build muscle or simply get fit, the gym is the ideal venue for you to reach those goals. If you want to get the most out of your time spent there however, there are a few common mistakes that you need to avoid making.When such mistakes are made, progress rarely is. And some of them can even make you significantly more susceptible to injury. Here are seven things that you should never do at the gym.

Forget to Warm Up

If you want to injure yourself, forgetting to warm up is probably one of the easiest ways to do it. If you’ve spent the day sitting in a chair at work, you can’t expect your body to be ready for an all out assault. Ease yourself into your workout routine with a few key stretches and some light cardio. It only takes five minutes but those minutes are vital.

Compare Yourself to Others

Personal fitness requires motivation and you are not doing your motivation levels any good when you start comparing yourself to those who are in better shape than you. Size isn’t always an accurate reflection of strength. And even if it was, trying to compete with strangers in a gym is pointless.

Experiment With Machines

There are many things that you can learn by experimentation but operating fitness equipment really isn’t one of them. Not only is using fitness equipment incorrectly a bit of a waste of time, it’s also a very easy way to injure yourself. When you try a new machine, you should always be accompanied by either a personal trainer or a knowledgeable friend.

See this: What Guys Have to Say about Girls’ Perfume

Do Dead Lifts With a Rounded Back

If you want to really hurt yourself at the gym, one of the easiest ways of doing so is to perform dead weights with a rounded back. Your back is simply not capable of handling pressure when curved backwards. Always aim for a neutral spine position. This means that your spine should be close to straight but slightly curved forward.

Workout While Dehydrated

Dehydration is never exactly a good thing but its effects are particularly negative when you find yourself working out. The need for isotonic drinks is debatable, but the need for ample water is just common sense. To keep yourself hydrated on a normal day, you should be drinking six to eight cups of water. If you plan on working out, you should be drinking twice that. Never hit the gym without at least a litre of water on hand.

Push The Same Muscles as Last Time

There’s nothing wrong with pushing your muscles to the limit, doing so is how real gains are made. But if you pushed a particular muscle to the limit during your last gym visit, you need to give it time to rest. Overtraining is a common mistake and it’s one that even experienced gym members make. Fail to give your muscles time to recover however and you are an injury just waiting to happen.

Try to Last Two Hours

Finally, we have clock watching. Your only goal when you hit the gym should be to push yourself. Lasting a predetermined amount of time is completely pointless. Thirty minutes of real work is worth far more than two hours of light exercise. Most experts even suggest that if you haven’t reached your limit within forty five minutes, you’re probably not working hard enough. Burn fat, not time.