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5 Tools to Add Colors to Your Life Routine This Autumn

5 Tools to Add Colors to Your Life Routine This Autumn

In our hectic times, being efficient, doing more in less time, avoiding spending time on trivial tasks is an everyday concern. Be it optimizing the way you spend your time or finding better ways to find and listen to music, it is all about one and the same thing: making your life easier and more comfortable.

And today we are going to talk about some tools that can help you along this way.

1. Spotify

It’s hard to imagine anybody who hasn’t heard about Spotify by now, but the fact that it has about 100 million active users suggests that there is a host of people who still don’t use it. And it’s a shame, because it is a real find for anybody who is interested in music.

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In addition to giving you an opportunity to surf through tens of thousands of tracks, choose whatever you like and listen to it for free, it is indispensable for organizing your music collection and getting in touch with other music lovers. Find new artists based on recommendations from other users – Spotify isn’t just a streaming service; it is a giant community where you are sure to find like-minded people.

2. Postmates

Postmates, where it is available, is probably the best delivery option you will ever find. Place an order through the app, and anything within your city, from takeout food to store goods, will be delivered to your doorstep within an hour.

Day of the week, time of day and your location matter not – you still will be served quickly and efficiently. Real-time tracking is a nice touch as well – you can always track the progress of your order on a live map without having to wonder if the courier moves around at all.

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3. VIDGO

VIDGO is a streaming service offering you an easy, affordable and flexible way of watching TV – whenever, and wherever you are at the moment. It provides access to all your favorite shows and movies in high definition, includes local channels and doesn’t demand that you get into technical details.

The associated app works on all conceivable devices, from normal TVs to tablets and game consoles. You don’t have to worry about catching the show you want – you may watch it either on the go or record it to a cloud-DVR to watch later at your convenience. In other words, if you like TV but don’t want to be dependent on channels’ schedules and your own timetable, VIDGO is certainly a thing to consider.

4. Canned Emails

There are types of emails that you may have to send fairly often: to reschedule an appointment, to apologize for a problem, to cancel a purchase or a service and get a refund and so on. Some people get in such situations more often than others – and they can find Canned Emails to be that much more convenient.

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Simply put, Canned Emails is a service offering you a set of pre-made emails for a number of occasions like the ones mentioned above. Simply visit it, choose the type you need, and you will be automatically transported to your email client with a pre-made message you can alter to suit your purposes.

5. 1Password

It is appalling how many people still use passwords akin to “12345” or “password” today. The scale of the problem becomes evident every time a new set of several million passwords gets leaked, endangering privacy and finances of their owners.

1Password helps those incapable of remembering complicated passwords or developing algorithms for thinking up passwords for every new website or service – it keeps all your passwords safe in one place and can only be accessed with a digital key nobody but you can use. What’s more, it can manage passwords of your entire family – one of the very few password managers that do this.

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Today’s life carries with it so much stress that everything that helps to relieve it even a little bit is indispensable. Everything that brings more convenience and comfort into our lives helps us fight the everyday problems all of us encounter – and the tools we mentioned here can be used in this fashion. Some help more, some less – but all of them can certainly make your life that much easier.

Featured photo credit: https://stocksnap.io via stocksnap.io

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Melissa Burns

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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