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10 Ways to Reduce Vacation Stress so You Can Truly Unwind

10 Ways to Reduce Vacation Stress so You Can Truly Unwind

Going on vacation has been proven to be good for your health. In fact, studies have shown that men who fail to go on vacation at least once a year have a 32 percent higher chance of dying from a heart attack than their vacation-going peers. Despite this, the stress-busting benefits of taking time off can be dramatically reduced if you aren’t careful. Therefore, instead of making your vacation merely a different type of stress, it is wise to follow a few simple steps to ensure you truly get the most out of your downtime.

1. Pick One Main Activity Per Day

Are you the type of person who typically jams as much into each vacation day as possible? This often happens because people feel like they have to see or do everything in a new area, but the truth is that you don’t, nor should you attempt to. Going on a holiday gives you the opportunity to experience new places and culture, but you aren’t going to be able to fully relax and enjoy yourself if you are over-scheduled. Avoid this problem by picking one main activity per day. You may visit fewer tourist hot-spots than usual, but you’re also highly likely to have a lot more fun.

2. Arrange Parking in Advance

Parking can be a nightmare, and it is often very expensive to leave your vehicle at a hotel. However, if your vacation plans involve driving a car, it is necessary to deal with these challenges. The good news is that there are parking services and apps such as Your Parking Space that give you the opportunity to arrange your parking in advance or even while you are on the go. This will provide you with pricing information up front, and it will take a lot of the guesswork out of finding a place to park in a new area.

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3. Unplug from Email and Social Media

It is easy to get sucked into work email or excessive social media posting while you are on vacation, but this is not relaxing in the slightest. Studies indicate that a lot of screen time could make it more difficult for you to fall asleep, and it might even make you more prone to experiencing depression. When you combine this with the simple fact that taking on work stress during your time off makes it feel like less of a vacation, it is easy to understand why some people put their phone away when they go on a holiday.

4. Provide a Buffer Before and After Your Trip

Are you planning to fly out after work or return to the office the morning after a red-eye flight back home? This might seem like the best way to maximize your time, but you are going to pay for it in lost sleep and added stress. Even if you end up with one or two fewer days at your destination, it will be worth it to add some buffer time to both ends of your trip. In other words, leave the next morning instead, and come back a day early so that you can get back into the groove of your daily life before starting work again. As an added bonus, taking this approach will help you minimize the feelings of stress that are associated with getting ready and transitioning far too quickly. This is especially critical if you will be changing time zones.

5. Choose a Staycation Instead

Are you looking for a way to enjoy a long weekend or even a week without spending a lot of money? Ditch the financial stress and the complications associated with traveling by planning a staycation instead! You will be in the comfort of familiar surroundings, but you will also be able to give yourself permission to let the housework slide for a few days and explore some new places within your local area. You can save even more money by choosing cheap or free activities such as going to a nearby national park or a free music event.

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6. Vacation Alone or in a Group of Two

Vacationing as a family or with friends always sounds like a great idea, but the reality is that this often leads to disagreements and a lot of compromising. To avoid these stressors, go on a vacation by yourself or with just one other person who has similar interests and holiday goals. When you don’t have to coordinate everything with multiple people, it will naturally become much easier to relax, set a slower pace and cross off your major must-sees during your trip. Another nice perk of solo travel is that you can focus more on mindfulness, which has been proven to reduce the stress hormone.

7. Consider Public Transportation

If you don’t need to have a car with you to get around the local area, it can be very stress relieving to rely on public transportation instead. Of course, your destination needs to have a robust and reliable public transportation system for this to work, so be sure to do some research before you make any definitive decisions. Some places offer discount packages for travelers who will be regularly taking a train or bus for a few days, which could be a good way to save some money. You can also help the environment by choosing public transportation. In fact, subways reduce greenhouse gas emissions by a whopping 76 percent when compared to a standard passenger vehicle.

8. Choose a Relaxing Destination

Every destination has the potential to be relaxing if it allows you to indulge in your passions, but it is much less stress inducing to go somewhere with a laid back vibe. This is the primary reason that beach towns and resorts are so popular, and you can get even better results by going the week before the peak season begins. This doesn’t mean you shouldn’t visit some of the biggest cities on earth if they are on your bucket list, but it does mean you should also prioritize fitting in a more relaxing destination for some of your trips.

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9. Pack Everything in Advance

Some people find themselves still packing a few minutes before heading to the airport, and this is going to cause you to deal with a lot of unnecessary stress. Do yourself a favor and make sure that everything except for a few smaller items such as your toothbrush are packed by the day before you leave. This is also good advice to follow when it is time to return from vacation. Ultimately, it is wise to prepare as much as possible in advance to eliminate any last minute rushing around because we all know there’s nothing relaxing about cramming clothes into a suitcase when you should be leaving.

10. Make Time for Personal Self-Care Activities

It may be tempting to schedule every vacation activity around the attractions you can only find at your destination, but if you truly want to relax, be sure to include some personal self-care. For example, massages are well-known to reduce stress and anxiety, so booking into a spa for an hour or two will make your vacation more relaxing. You may also want to consider going to a movie to unwind while steering clear of the hottest part of the day.

A vacation is a proven way to lower your stress levels, but it also important to incorporate stress management techniques into your daily life. After all, stress is the leading cause of doctor visits in the U.S., so it is clear that everyone needs to find ways to relax more frequently and effectively.

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Featured photo credit: Jean Beaufort via publicdomainpictures.net

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Holly Chavez

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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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