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3 Things That Travelers Must Do While Traveling Abroad

3 Things That Travelers Must Do While Traveling Abroad

I moved abroad right after high school when I was 17 years old. The country where I moved was very new to me, its culture and mentality felt alien. Unfortunately, I was too young to know that any traveler has to do thorough research on the place they’re planning to visit beforehand to minimize the culture shock. Later on in life, when I moved to my next foreign country, I did not make the same mistake. I am not happy to say this, but my first experience abroad was full of “I wish I did this and I wish I did not do that” moments.

However, over the years, I have become a person who accepts every situation and tries to create nice stories out of failures and disappointments just as I would triumphs and successes. That is why I am presenting you with a few useful tips that should be on your to-do list when traveling abroad.

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Learn a local language

I was given a once in a lifetime opportunity to learn a new language – a difficult language – but one that is worth the hard work. In my defense, I was also learning how to speak English, which I accomplished quite quickly. The credit goes to all my foreign friends who had to put up with my constant grammar mistakes and horrible accent.

In all seriousness though, I have had the right attributes surrounding me to learn a local language that attributed to my fluency. This included helpful people who spoke the local language and language courses located in my university. I would like to highlight that any kind of opportunity needs to be grabbed and fully utilized.

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Be choosy with who you let into your life

I am a kind and cheerfully naïve person. I started to form an opinion that kindness is a diagnosis and it is terminal. I may sound very negative while talking about something so wonderful, however I will explain why. When I was 17 years old and moved to a country where I had no friends and family, I did not come to think that there are people out there who deliberately hurt you and leave you in a mess of your own anger and pain. Since I have experienced it, I decided to look at it as a lesson – actually lessons – because it took me a while to start becoming picky about whom I should let into my life.

Even the closest person can easily hurt you and you have to be ready for it. I advise travelers to carefully choose who they accept as friends and acquaintances. And based on some advice I used to hear from my mother: it is always better to be suspicious at first. You will have all the time in the world to trust a person, but at first, observe, listen, and make adequate judgements about who you let into your world while you travel the world.

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Embrace a new culture

I feel truly blessed to be an open-minded person who accepts changes and diversity relatively well. I have not only traveled to different countries, I have also taken a close look at the local people, their culture, and their habits in the countries I’ve been to. This quality makes me look at my problems from a very different angle and thus my reactions and solutions to any kind of issues become different, in a good way. People across the world have different values and beliefs.

For some, appearance matters the most, while for others, look for the emotional and spiritual side of life. I adjust to qualities that I have seen in other cultures and implement them into my daily life and try to find a middle ground where my way of life meets theirs. Travelers need to manage to see and grasp the best qualities from different cultures and fully immerse themselves in different lifestyles and experiences.

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Featured photo credit: sfbayconcerts via sfbayconcerts.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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