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6 Overarching Goals You Should Have On Your Bucket List

6 Overarching Goals You Should Have On Your Bucket List

The world is an incredible place. You could spend every single moment of every single day finding something new to do without ever running out of options. It really is that enormous. Unfortunately, many of us choose not to live life to the fullest, instead opting to take the safest and most comfortable route whenever possible. Living this way might be the easiest way to go through life, but it’s definitely not the most fulfilling.

If you want to experience life to its fullest potential, create a bucket list of things you absolutely have to do at least once before you settle into the grave.

1. Travel

The first item on your bucket list should be to get up and get out. Simply put: People who don’t travel get locked into one way of living, and grow to believe it’s the only way to live. They lack the ability to see from different perspectives, and have a hard time accepting people who are different from themselves.

On the other hand, those who yearn to explore the world discover different cultures and ways of living – ironically coming to understand just how similar all humans really are in the process. By traveling the world, you’ll come to find that there is no single “right” way to live your life.

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You’ll also be exposed to the natural beauty of Earth. Whether exploring the rainforests of South America or looking for something to do in Dubai, there’s always more to see as long as you keep traveling.

2. Accomplish a Major Physical Feat

The human body is capable of a lot. However, we sometimes take our physical abilities for granted and allow our talents to go to waste. Of course, not everyone is capable of completing the same physical tasks – but we all can set individual goals that we’d like to accomplish at some point in our lives.

Whether it’s completing a marathon (or even a 10k), performing an extreme sport, or simply losing weight, we should all aim to do something with our bodies while they are full of life and able to run at peak performance.

3. Master a Skill

We’re blessed not only with machine-like bodies, but also with computer-like brains, as well. Our brains are responsible for all of the advances the human race has seen since we evolved tens of thousands of years ago. But, when not put to good use, the mind can be our most wasted gift of all. We should all do something every single day to ensure this doesn’t happen.

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Learn how to draw. Master a musical instrument. Learn a new language (vocal or programming). Become a chess wizard. Find something you love to do, and dedicate yourself to becoming great at it. It’s easy to be a hobbyist, but it’s much more rewarding to be a specialist.

4. Teach a Skill

If you’re good at something, you should never keep it to yourself.

First of all, teaching is the best way to truly learn. When you teach a skill to a newbie, you don’t simply scratch the surface – you dig deep, getting to the nuances of the topic. This means you need to have a true understanding of all facets of the topic at hand, so you can straighten out any confusion in your protege along the way.

Furthermore, when you undertake the responsibility of teaching a skill to a beginner, you pay it forward. You take into consideration all the effort and energy others put into teaching you, and you impart this wisdom in another up-and-coming individual. In this way, you continue a chain of learning that began way before you were even born, and will continue to grow long after you’re gone.

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5. Perform a Random Act of Kindness

Okay, you should definitely perform more than one good deed in your lifetime. In fact, doing nice things for others is a great way to increase your overall happiness. But this goes beyond small deeds like holding doors and buying coffee for the mother in line behind you at Starbucks.

You should aim to do something at least once in your life that truly puts someone else’s needs in front of your own. Make a sacrifice that, while it may set you back a little bit, will make a world of difference in someone else’s life. You never know just how great an effect your efforts can have on the world. Help someone else reach their full potential, and your influence will live on.

6. Do Something that Scares You

This should go without saying, since many of the items on this list likely frighten you at least a little bit. But a bucket list wouldn’t be a bucket list if it didn’t include activities that scare the daylights out of you.

Above all else, you should aim to do something you never thought you would do in life. Though the phrase “you only live once” has become an overused meme over the past few years, the sentiment is true: When you’re lying on your deathbed, you’ll regret the things you didn’t do more than the things you did.

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Don’t let a case of the “what if”s stop you from doing something new and exciting. You never know if you’ll enjoy it unless you give it a shot.

Featured photo credit: Skydiving / Brian Griffiths /Flickr via farm3.staticflickr.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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