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4 Ways To Wind Down From A Workout Session

4 Ways To Wind Down From A Workout Session

After a hard workout at your local gym similar to Fitness 19, you’ll need to relax and unwind. Post-exercise recovery is important for a healthy body and mind. It helps in reducing the risk of diseases like heart disease, diabetes, obesity, and cancer. 

Some people believe that post-workout recovery is an excuse to eat junk food and overindulge in other unhealthy habits. Although these people do not get the full benefits of their workouts. Many health professionals recommend a period of rest after intense exercise to allow the body to repair itself and have recognized the importance of post-workout recovery.

Drink some water

After a strenuous workout, your body needs to be hydrated. But it is important that you drink water in the right amount and at the right time.

Drink water after a workout session to keep your body hydrated and avoid dehydration. Your muscles need water to help them recover from exercise. Without enough water, your muscles cannot repair themselves as well as they should.

If you’re doing intense cardio exercises like running or cycling, drink up to 2-4 liters of fluids during and after the session for best results.

Take a nap or doze off for 10-20 minutes

You should take a nap after your workout session because it helps you recover faster. You will also be able to maintain your concentration and focus if you take a nap after a workout session.

A study shows that people who nap after their workouts are more likely to experience better sleep quality and less fatigue than those who do not nap. People who napped were also less likely to experience muscle soreness the next day.

Napping is also beneficial for your brain, as it helps improve memory retention, mood, and alertness levels in the long run.

Stretch out your muscles

Post-exercise muscle tissue is in a state of repair and growth. The muscles are damaged during exercise and they need time to rebuild and grow stronger. This process is not only important for the muscles but also for the body’s overall health.

Stretching after a workout is not only good for your muscles but also helps with reducing soreness, improving blood circulation, and increasing flexibility.

You should stretch after your workout session because it helps you feel better both physically and mentally.

 

Meditate and Relax Your Mind and Body

There are lots of benefits of meditating, and it can help you relax after a tough workout session. It can also help to lower your blood pressure and reduce the risk of stress-related diseases. Meditation can help you reduce stress, improve focus, increase creativity, boost memory, retention, and recall, reduce pain, improve sleep quality, and increase energy levels.

If you want to enjoy the many benefits of meditation, it is important that you start with regular practice. Your first step could be to set aside 10 minutes in your day for meditation. So, after a hard workout session, it is important to relax your mind and body. 

 

Relaxation Methods That Might Aid Your Mental Health

Relaxation Methods That Might Aid Your Mental Health

We all need time and space to relax in life. If we spend too much time working hard and pushing our limits, our mental health can start to suffer, and that’s not something you ever want to experience. We’re going to talk today about some of the best relaxation methods you can start to use if you’re going to aid your mental health going forward. So read on to find out all about the best options.

 

Progressive Muscle Relaxation

 

If you haven’t heard of progressive muscle relaxation before, it’s an approach to relaxation that involves the tensing of the muscles in coordination with breathing. You tense certain muscle groups as you breathe in and then relax them as you breathe out. And you do this over and over as you focus on your muscles and your breathing and nothing else. It can help you relax.

 

Learn Meditation Techniques

 

Meditation is a great way to clear your mind of any worries and concerns and focus on breathing or nothing at all. It’s a great benefit to your mental health and something you should take the time to explore and learn more about if you never have before. There are also lots of different types of meditation, so there’s sure to be one out there that appeals to you in some way.

Relaxation Methods That Might Aid Your Mental Health Hope Zvara Blog

Visualization

 

Some people find it very relaxing to use a technique known as visualization. As the name suggests, this is when you take the time to visualize something positive, something happy, or something that you’re working towards. Seeing it and believing it can be uplifting and helpful when you’re in a stressful situation and want some momentary escape.

 

Find the Right Relaxing Herbs

 

There are lots of herbs and plants out there that are known to relax us in a variety of different ways. Lavender is one perfect example, and you can find all kinds of lavender products, from bath to sleep products, that are known to help us relax. On the other end of the spectrum, and depending on their legality in your location, there are cannabis products such as cannabis seeds, CBD, and plenty others that people use to help them relax. Like anything, make sure you do your research before you buy any CBD product as the quality can vary vastly. 

 

Try Yoga

 

When you’re practicing yoga, you’re getting a physical workout, but many people do it for the mental health benefits it brings. Yoga is 1% asana and 99% everything else- LIFE! If you haven’t yet given yoga a go, that’s something that you should probably seek to change. It can be one of the best ways to help you relax and focus on nothing at all. And don’t stress, there are dozens of styles, methods, teachers, and approaches, if you try one and it’s not your cup of tea, then go out and try another. 

Now you know all about some of the best and most effective ways of relaxing and taking care of your mental health. All you need to do is start making the most of them. Try them out and see which of them work best for you. After all, each of us is different and different options work for us. Trial and error help a lot here.

To try out yoga with Hope, visit her FREE YouTube Channel: https://www.youtube.com/c/HopeZvara/featured 

Learn more about Hope

Want to learn more about Hope Zvara and how she helps others move their mind and their body…

Check out Hope’s feature on the 2x Emmy Nominated Show STARTUP on PBS, Amazon Prime, World Network, and Create Network

Hope Zvara PBS Show STARTUP Mother Trucker Yoga

https://www.pbs.org/video/mother-trucker-yoga-hartford-wi-ivcibi/

Restore Balance to Your Life In 5 Easy Steps

Restore Balance to Your Life In 5 Easy Steps

If you want a healthier, happier lifestyle, it is imperative to find a balance in your life. This article will provide you with five easy steps to apply to many parts of your life. Follow this advice, and you will be on the path to restoring balance into your life.

Restore Balance to Your Life In 5 Easy Steps Harmony Image - HopeZvara.com Blog Post

When making any life changes, it is essential to start slow. These steps are meant to become part of your life over time gradually, so you do not feel overwhelmed.

Eat Healthy Foods

The first step to restoring balance into your life is to eat healthy foods. No matter what type of diet you choose, whether vegan, paleo, or vegetarian, it is essential that you eat plenty of fresh vegetables, fruit, and healthy proteins. Some examples of good sources for protein include lean chicken breast or thigh meat, fish, beans, soy products like tofu or tempeh. For the vegetarians out there, lentils and eggs are a great source of protein that can be combined with vegetables to make a healthy meal. Try to avoid processed sugar as much as possible, though, because this type of sugar does not provide any nutritional value and can lead to many problems, including obesity, diabetes, and tooth decay. Remember that drinking more water can help you lose weight.

Exercise Daily

The second step to restoring balance into your life is daily exercise. Some easy activities are walking, swimming, yoga, or lightweight lifting. As your fitness level increases, you can gradually increase the difficulty of your exercise by adding weights for weight lifting, increasing the speed on a treadmill or elliptical machine, taking longer walks/runs, doing more repetitions of yoga poses, etc. Exercising does not have to be strenuous as long as you get your heart rate up and move around for at least 10-15 minutes per day. You don’t need a lot of time; you have to make time. When I created Mother Trucker Yoga, it was all on the premise of moves you can do in 5 minutes or less. 

Get Plenty Of Sleep

The third step to restoring balance in your life is getting plenty of sleep each night. Most adults need between 7-8 hours of sleep each night. If you are not getting enough sleep regularly, this can lead to many health problems, including obesity, high blood pressure, and an increased risk for heart disease and diabetes. Those who do not get enough sleep often complain about feeling tired throughout the day, making it difficult to focus or adequately function at work or school. 

Meditate

The fourth step to restore balance into your life is meditation. Meditation is a great way to relax the mind and relieve stress. There are many forms of meditation to practice, coming from all sorts of traditions and approaches. But this article will explain a simple form, which requires only 15-20 minutes each day for maximum benefit. Sit or lie down in a location where you will not be disturbed and close your eyes. Visualize a light above your head and imagine all negative thoughts, emotions, stress, etc., being pushed out of your body as you exhale.

 

Be Grateful

The fifth step to restore balance into your life is to practice gratitude. Many studies show linking the practice of gratitude to improvements in health, happiness, stress levels, and a reduction in depression. A practice of gratitude is often suggested to do every day because it has cumulative benefits, which means each day, you will feel increasingly better about yourself and your life as a whole. A grateful heart can change your entire life if you let it. When was the last time you practiced gratitude? 

There you have it!

 

4 Ways To Get Into the Fitness Mindset

4 Ways To Get Into the Fitness Mindset

Wanting to get fit and healthy is a brilliant goal for anyone, but many people fall short at the first hurdle. Simply put, when you’re comfortable with your lifestyle, it’s difficult to make a significant change, even if you know it’s for the best. 

No matter what your end goal is, whether you’re training for an event, trying to lose weight, or simply want to be a bit more healthy, these tips will make the transition easier.

Image Credit.

  1. Make it Part of Your Everyday Life

The fact is, people are busy. One of the main reasons people stop their fitness journey isn’t that they’re lazy or don’t want it enough, it’s because they simply don’t have enough time to dedicate to regular exercise. 

However, you can use some quick fitness hacks to help yourself get fit and healthy without taking too much time out of your schedule. Rather than dedicating an hour or two every day, try to add more movement to the things that you’d be doing anyway. 

For example, a standing desk can help you to be more healthy as you work. Sitting down for hours on end isn’t good for you and leads to back problems and a sedentary lifestyle. However, if you’re able to keep standing and even move about while working, you’ll become healthier without impacting your lifestyle too much. 

  1. Find a Routine That Works for You

While integrating exercise into your daily activities is a great way to sneak in some extra movement, you’ll make far greater progress if you set a routine as well. This doesn’t have to be a huge imposition on your life, but scheduling a quick exercise session will make it more likely for you to stick to it. 

Even a half an hour walk every day is worth penciling into your day. It doesn’t eat up a huge chunk of time and won’t wear you out too much, but that activity is so much better than nothing. Ideally, you’ll create a routine that works out all of your body, but just being active is a good start. 

By starting small, you won’t burn yourself out and you’ll be able to build up to bigger and better routines.

  1. Get the Right Gear

Once you have a set routine, it’s time to invest in the right gear. Depending on your preferred exercises, you might not need a great deal of equipment. However, you should always find some appropriate workout clothes. 

When you work out in regular clothing, you get sweaty and uncomfortable much more quickly. These clothes also don’t give you the freedom of movement and temperature regulation that you need to exercise safely. Quality sportswear, like national athletic sportswear, will help you to look and feel good while working out. 

  1. Meal Planning

If you want to get healthier, you will need to change more than your exercise routine. Many people struggle with dieting, but there’s a simple solution to this problem. Rather than “going on a diet”, change your eating habits.

One great step is to set meal plans and to buy the food that you need, resisting the temptation to get loads of snacks and unhealthy treats. This cuts down on takeouts and can even save money. 

Five Tips To Help Improve Your Health

Five Tips To Help Improve Your Health

We are at our greatest when we are well. We are tempted to stay on the couch, consume junk food, watch TV, or check social media. But is it that easy to stay healthy?

Photo by Jill Wellington from Pexels

 

Changes are required to sustain a healthy lifestyle. You may find it tough to adapt at first, but you will be convinced once you see the difference. Let’s find out how to live a healthy lifestyle with a few simple changes.

Choose A Healthy Diet

It may be challenging to choose a healthy diet, but you will achieve it with a bit of effort. The first step is to eat more fruits and vegetables; you may acquire them at your local farmer’s market. Consume legumes, nuts, seeds, lean meat, and whole grains to help maintain a healthy digestive system.

 

When eating out, pick dishes cooked with fresh ingredients. Enjoy dinner without your phone or TV. Also, we are what we eat. We need to eat healthy to stay healthy.

Keep Active

We spend lots of time indoors, typically behind a computer for hours. Getting up and moving is one of the first measures towards health. What important is that you are moving your body, training your muscles, and greasing your joints.

 

Physical activity can help improve symptoms of numerous diseases. It can aid with decreased muscle tone and can be used to treat conditions like plantar fasciitis. If you have such issues, you can always investigate alternative treatment options. You can have a foot massage, foot spa, or foot roller. All of these devices are developed to relax tense muscles and relieve pain.

Hydrate Well

Dehydration is one of the leading causes of poor health. We inhibit our organs and systems from working correctly by not drinking enough water.

 

Eight glasses of water each day is the minimum suggested. Be careful not to drink too much tea, caffeine, or soda, or your body might regret it. Some of these drinks are diuretic, aggravating dehydration. Sugary foods increase the risk of diabetes and hypertension. Water quenches our thirst and hydrates us. That’s it. We also perform better when well hydrated.

Getting 7-8 Hours Of Sleep

Our bodies have a circadian rhythm. We are made to be active during the day and sleep at night. We tend to work late and sleep late nowadays; we spend more time staring at devices and complaining of insomnia. Sleep deprivation can lead to chronic health issues and decreased performance.

The apparent option is to get the recommended 7–8 hours of sleep per night. Sleep hygiene is also essential. For example, never eat a big meal before bed. Your body will be too busy digesting all of that meal to sleep. Prevent spending far too much time on your smartphone or watching TV before bedtime. Finally, make sure your space isn’t too hot or too dry. This is something I teach all of my truck drivers with Mother Trucker Yoga when it comes to truck driver health. 

Let Go Of Being Occupied

This is perhaps one of the most critical elements in chronic illness. We’ve gotten used to working 24/7, no matter what. We spend a little less time outside and are always connected. While we should value technology, moderation is the key to healthy living, as is it important to enjoy things such as alcohol in moderation. If you feel you need help, Sunshine Behavioral Health can help you. 

 

Physical fun is a great way to stay fit and happy mentally. Instead of perusing social networks and feeling left out, do something when you come home. Go for a walk, play tennis, or swim. Being busy is not glamorous, and it will not make you feel well.

 

Work effectively and moderately in balance, reduce your stress and remain active. Also, remember to have fun because it’s a great way to relax. Remember it’s the small simple change that leads to the big results in your life you are looking for.

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