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Gain Self-Confidence and a Better Health – 7 Daily Habits

Gain Self-Confidence and a Better Health – 7 Daily Habits

Nothing could be more hurtful and atrocious when you are deeply insulted by one simple question, have you put on?! That was pun-intended! Still, you would not want to take it lightly. In fact, you would not like hearing it in the first place.

Well,…this can take away your night’s sleep and day’s peace and put you in a restless mode. It might as well affect your confidence that you carry at college, work, socials, parties, et cetera. This can have a significant impact on your thought process, of course negatively.

I am sure you would want to go through this and have a flurry of negative emotions. What I mean is prevention is better than cure! So follow these daily habits and save yourself some trouble.

Control your food cravings

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    No wonder it is very hard to have control over the food habits, when those insanely large pizzas and big burgers are available at your doorstep. Control your cravings! The sooner, the better.

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    It has been scientifically proven that a healthy diet reduces stress and boosts your mood. Studies also suggest that it helps in easing anxiety and fighting depression. Go for It! Cheers.

    Sleep adequately

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      Research has proven that people who sleep less are more likely to develop psychiatric problems. It is a shocker! While, a good sleep gives the body time to recover from the day’s mental and physical workout. Also, it keeps you to stay focused throughout coming day.

      Sleep deprivation can affect your productivity solidly. Many of you must have experienced that. So sleep timely and adequately.

      Get moving

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        Even I had planned to go out for the “early” morning walks. Here’s the hard part of it- execution. How often do we hear about such inconsistent exercises!

        A glass of water followed by an early morning walk can jump-start your day. Blood circulation is well controlled by exercise and all the hormones start flowing in the right directions. That’s wow!

        Routine health check-up

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          Work pressure, unhealthy food habits, sleep deprivation, stress or depression is enough to break your health down your mental and physical well-being. Timely check-up of the entire body will find problems before they start.

          Lately, blood-related diseases have escalated to a great extent. Diabetes and high/low blood pressure are the prominent ones. Hence, the need to monitor blood pressure and check the blood for sugar levels has become mandatory.

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          Socialize

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            You may not be good at it, but it shouldn’t stop you from socializing. You might as well find a chap, equally bad at it. You may have a long run with him/her.

            Initiate conversations, smile, talk to strangers, go out with a good company, be accommodating and date. These are few of many things that are to be done to socialize. This will increase the overall self-esteem and self-confidence which will be clearly reflected in your routines.

            Follow your passion

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              Your passion might not be the bread-winning job. That’s the case with most of us. There’s always a solution.

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              Make some time for the activities that you enjoy doing. It will tremendously increase your energy levels. Don’t underestimate the upsides of following this exercise.

              Plan your day out

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                Waking up like a zombie every morning could be annoying. End it. Give yourself 10 minutes at the start of every morning. Plan your day out in that time.

                Likewise, have a goal for the day. You may not achieve it every day, but you will have a purpose. These are the few elements that make up an effective day. Round them up and plan for a better tomorrow. I wish you Good Luck!!

                Featured photo credit: Infobrandz via Infobrandz.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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