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36 Quotes To Get You Through Bad Days

36 Quotes To Get You Through Bad Days

A bad day can sometimes be misinterpreted as having a bad life. But essentially that’s what it is: just a bad day. There’s many factors which may be contributing to your negative mood – you might feel stressed with work and in need of a long holiday somewhere hot, or maybe you feel like you’re stuck in the same routine and consequently you feel discouraged. But it’s not abnormal to feel this way, in fact most people will at some point in their lives.

This list of inspiring quotes will hopefully give you the motivation you need to pick yourself back up and work towards your life goals.

1. “It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all – in which case, you fail by default.” – J.K. Rowling

2. “No matter what people tell you, words and ideas can change the world.” – Robin Williams

3. “Success is not final, failure is not fatal: It is the courage to continue that counts.” – Winston Churchill

4. “If you truly pour your heart into what you believe in, even if it makes you vulnerable, amazing things can and will happen.” – Emma Watson

5. “If you can do what you do best and be happy, you are further along in life than most people.” – Leonardo Dicaprio

6. “Life is about making an impact, not making an income.” – Kevin Kruse

7. “If you want to live a happy life, tie it to a goal, not to people or objects.” – Albert Einstein

8. “Define success on your own terms, achieve it by your own rules, and build a life you’re proud to live.” – Anne Sweeney

9. “As soon as you stop wanting something, you get it.” – Andy Warhol

10. “The time you enjoy wasting is not wasted time.” – John Lennon

11. “You’ve got to be willing to lose everything to gain yourself.” – Iyanla Vanzant

12. “Tough times never last but tough people do.” – Robert H. Schuller

13. “Make visible what, without you, might perhaps never have been seen.” – Robert Bresson

14. “Whether you think you can or think you can’t – you’re right.” – Henry Ford

15. “Everybody’s got a past. The past does not equal the future unless you live there.” – Tony Robbins

16. “It is never too late to be what you might have been.” – George Elliot

17. “If you don’t throw yourself into something, you’ll never know what you could have had.” – Amy Winehouse

18. “Learning to love yourself is the greatest love of all.” – Whitney Houston

19. “Success is going from failure to failure without losing your enthusiasm.” – Winston Churchill

20. “You must be the change you wish to see in the world.” – Gandhi

21. “There is only one success: to be able to spend your life in your own way.” – Christopher Morley

22. “The difference between ordinary and extraordinary is that little extra.” – Jimmy Johnson

23. “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali

24. “You can have anything you want if you are willing to give up the belief that you can’t have it.” – Robert Anthony

25. “Do what you can, where you are, with what you have.” – Theodore Roosevelt

26. “Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers”

27. “What we fear doing most is usually what we most need to do.” – Tim Ferriss

28. “To avoid criticism, do nothing, say nothing, be nothing.” – Elbert Hubbard

29. “Do what you love and the money will follow.” – Marsha Sinetar

30. “You make a living by what you get; you make a life by what you give.” – Winston Churchill

31. “Even if you fall on your face, you’re still moving forward.” – Victor Kiam

32. “Someday is not a day of the week.” – Denise Brennan-Nelson

33. “Very often a change of self is needed more than a change of scene.”- Arthur Christopher Benson

34. “There are no short cuts to any place worth going.” – Beverly Sills

35. “A year from now you may wish you had started today.” – Karen Lamb

36. “Change your thoughts and you change your world.” – Norman Vincent Peale

Featured photo credit: Flickr.com via flickr.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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