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Ten Things you can do Right now to Stay Safe in the City

Ten Things you can do Right now to Stay Safe in the City

Your safety isn’t a thing to take lightly. I understand that it’s difficult to know how to be cautious when you have never had any experience with criminals, but you should do your best to keep it that way. Big cities are dangerous and the fact that you may have never witnessed or felt what it’s like to be robbed or hurt doesn’t mean that you never will. Therefore, you should do everything in your power to protect yourself so that if something bad happens, you won’t have to beat yourself up because you haven’t done anything to prevent it. Good precautions significantly lower the chance of you becoming a crime victim. Here’s what you need to do.

1. Take responsibility.

In order to introduce a new protocol into your life, you should first change your mindset. You are responsible for your safety and it’s time to take matters into your own hands. It’s necessary for you to understand that bad things happen randomly and that you might be a target without being aware of it.

2. Be aware.

Speaking of awareness, I know it’s easy to get lost in your thoughts while walking to work or taking a train ride for example, but that’s exactly the opportunity criminals are looking for. You should work on being in the present moment a bit more. However, you shouldn’t allow yourself to go to the extreme and become paranoid and scared. Moderation is the answer here.

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3. Change your routines.

Considering the fact that premeditated crimes require planning, you might be involved in someone’s plotting without realizing it. Once again, I’m not trying to make you paranoid, but that’s just the way criminals work. For example, for a robbery to be successful a criminal will make a replication of your schedule by establishing your habits. That is why you shouldn’t stick to the same routine or route, so make sure to change things. Walk down different streets and try not to be predictable.

4. Secure your home.

This is one routine you should establish and stick to, even when you’re late or in a hurry to get out of your home. A basic checkup will do here. Make sure that all windows are locked, be positive that you locked your doors, and take good care of your keys.

Building a good relationship with your neighbors should be a priority and not just because you can hang out with them every now and then. If something unexpected happens while you’re not around, your neighbors will react more quickly and with more attentiveness if you’re on good terms.

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5. Stop carrying cash.

You should do your best to make it very difficult for criminals to rob you. Face it, walking down an empty street makes you an easy target and if you actually get assaulted, not much damage will be done if you have just a couple of bucks in your wallet. If the assaulter steals your credit cards you can simply call your bank and cancel them.

6. Late night walks are a no-no.

I’d like to emphasize how imperative it is not to do this. I know it seems to be a cheap alternative to taking a cab, but it actually isn’t. Taking a cab will definitely cost less than a robbery and no one will hurt you physically along the way. Therefore, paying for a ride is actually investing in your safety.

7. Sign up for a defense class.

Besides being a very healthy form of exercise, a defense class will help you understand what it’s like to be attacked which will lessen confusion in case it does happen. Confusion is often the reason that crime victims are incapable of reacting. You should also get familiar with legal self-defense products you can have with you to use in case you get assaulted.

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8. Start parking safely.

It doesn’t really matter whether you use a bike or a car for transport. Either way you should pay special attention to where you leave your possessions. I know that this can skip your mind, especially if you’re in a hurry, but it’s better to be safe than sorry which is why you should park only in secure spots in the city.

9. You shouldn’t overshare.

The newest wave of crime happens because of the lack of precautions people take on social platforms. A majority of users are quite reckless when it comes to sharing their personal information, leaving important data like a home address for everyone to see. Do you overshare? Obviously this piece of information combined with you checking into places you visit is a recipe for a home robbery. Simply rethink future posts on social networks and check personal information boxes in order to remove everything that makes you an easy target.

10. Don’t push your luck.

The unfortunate truth is that even the most cautious people in the world sometimes become crime victims. By not even trying to protect yourself and your possessions, you’re almost asking for it. You work hard for what you have and you should introduce changes in your life to protect yourself and your property. It’s not necessary for you to start wearing a suit of armor in order to be safe. You just need to adapt your way of thinking to the fact that crimes happen and take precautions to lessen the chance of becoming a crime victim.

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Featured photo credit: Pexels via pexels.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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