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How to Prep for an International Move

How to Prep for an International Move

The offers started coming as soon as the manager reached his late 20s. He spoke a few languages and had spent time overseas with a firm to rave reviews. So, although he was happy to be back in his home country, it wasn’t long before large companies wanted to send him away to Ireland or Vietnam or China to work in an executive capacity.

Other people planning to move may end up facing that experience for other reasons. Either the entrepreneurial spirit or an interest in adventure or culture may cause them to want to make a change to see what life is like in another country.

Regardless of the reasons for your journey, here are some steps that you can take to prepare for an international move:

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Know Where You Are Going

If you want the best odds on your side in terms of being a success abroad, it is a good idea to spend some time researching the culture, economy, and language of the place that you intend to move to. Oftentimes, those people that are not able to do so end up experiencing a stronger case of “culture shock” after they move than those who do learn about the place in advance of the move.

Another reason to study the culture before you leave is that there are embarrassing times in front of you if you do not know some of the basics.

One executive went to Japan and thought that he had a handle on their culture from some of the books that he had read. He hosted a party with co-workers and the community and used a plastic bowl from his condo to serve potato chips in. When no one tried the variety of potato chips that he was certain would be popular, he began to ask some of his closer acquaintances about the phenomenon. He finally learned that his potato chip bowl was supposed to be used to take a bath with, not for food. It may be clean, but at some point it was used to rinse naked bodies, causing his visitors to want to avoid eating from it.

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Be Logistical

Another thing that will help you to land on your feet in your new land is knowing how to be a logistics guru. If you can’t pull that off, at least use a very competent set of helpers, like movers in New York that people rely upon. They are fast, courteous, and take care of all the planning you need up front.

Be Realistic

Some moving services can even take care of planning your packing and coordinating the shipment without much more overhead than it would take for you to do it yourself. The number one thing to remember is that you should plan to put some things into storage, unless you are planning to leave and not return.

Sell Online

Using a combination of local storage and competent movers can help you to plan what you want to keep or get rid of. The next problem that many people face is finding a way to ensure that the things they want to sell get sold.

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In the past, most people would sell these items at seasonal garage sales. Throughout the warmer part of the United States, if you don’t have time for a garage sale, you can often find someone that sells weekly at swap meets to look at your goods.

Another avenue that is popular is to use online sales venues like Craigslist in order to sell or give away goods that still have value. The nice thing about using Craigslist is that the community has years of experience working with each other and the expectation is that the quality of the goods will be as described. On the buyer’s side, they almost always pay cash and accept the goods for what they are. So you can enjoy a hassle-free sale for a very low time commitment.

Don’t Forget To Write

One of the most important things to do if you plan to return in the future is to keep in touch with the community that you are leaving. This is easily done through social media — although it can be a better experience if you create groups and message several people at a time.

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Moving to another country is both exciting and challenging at the same time. If you follow the steps that other successful professionals have taken to set your move up, you will save yourself time, money, and headaches.

Featured photo credit: Unsplash via images.unsplash.com

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Bethany Cleg

Photographer, Entrepreneur

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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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