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15 Static Stretching Exercises to Totally Enhance Your Workout Routine

15 Static Stretching Exercises to Totally Enhance Your Workout Routine

Stretching is one of those aspects of fitness that many people conveniently forget about. Perhaps you’re one of those who consider stretching nothing but a mere chore meant for ballerinas and gymnasts.

Well… you’re wrong!

Everyone needs stretching! Irrespective of your reasons for working out, be it for sports or personal fitness, one thing is certain – stretching can help you. Stretching – static or dynamic – comes with myriads of benefits – such as improvement in flexibility and reduction in muscle tightness – which ultimately allow you to go through your workout routines with greater efficiency.

For the purpose of this article, though, we’ll zero in on static stretching and take a look at its benefits and when it should be done. Finally I’ll cap it up by revealing 15 great static stretching exercises that’ll help keep your whole body in tip-top condition. So sit back, relax and enjoy!

Benefits of static stretching

Static stretching comes with tons of benefits that can help you to make the most of your workout routine. Some of them include:

1. Improved flexibility

Alright! Here’s the deal – if you want to perform better, flexibility is of tremendous importance, irrespective of the specific workouts you do. And luckily enough, static stretching is all you need to get all the flexibility you desire.

Flexibility, also known as the range of motion (ROM) around a joint, has been shown by several studies to be improved by static stretching.[1] And although the specific mechanism through which this occurs is still unclear, static stretching has been shown to greatly increase joint flexibility[2] and tissue length,[3] which work in tandem to make your workout more effective.

2. Decreased risk of injury

If you’re looking to push yourself to your training limits without coming down with injuries, then stretching will do you a great service. Research has shown time and time again, that performing the right stretch exercises pre- and post-workout greatly helps with injury prevention.[4]

So, how does it work? Well, think of it this way:

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When you stretch you literally push your joints and muscle fibers to their limit. This increases the stretch tolerance in these muscles and joints over time and the increased tolerance allows you to perform more rigorous exercises without negatively impacting your body or risking an injury.

3. Increased blood flow and nutrient supply to the joints

Another benefit of stretching is increased blood flow – and by extension, nutrient supply – to the joints and muscles of the target areas. This, in turn, improves the performance of these muscles and joints due to the availability of more nutrients, improved oxygenation and removal of metabolites.

For static stretching though, the mechanism of action isn’t as straightforward. When stretching statically, blood flow (capillary oxygenation) temporarily reduces due to vascular compression.

However, immediately after releasing the stretch, the blood flow to these areas nearly doubles the pre-stretching levels.[5] Thus, blood flow increases.

4. Improvement in recovery

If you’ve been working out for some time, then you’ve probably discovered that a rigorous workout session can leave you battling with sore muscles… for days!

Recovery essentially means getting rid of this soreness and returning your muscle fibres back to their tip-top condition.

So, how does stretching come in? See…that’s the thing, research has shown that practicing static stretching after your workout session helps to reduce muscle soreness. And while some may argue that this effect is minimal, the fact still remains that stretching does help shorten your recovery time.

Stretching allows tissues to be better hydrated after the induced tension is released and this encourages the inflammation and faster repair of such tissues.

Other reasons why you really should incorporate stretching into your workout include:

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  • Improved relaxation
  • Increased movement efficiency
  • Reduction in the risk of lower back pain
  • Reduction in muscular tension
  • Improvement in neuromuscular coordination
  • Improvement in balance and postural awareness
  • Provision of relief from cramping

Alrighty! Now that it’s crystal clear that stretching does your body a world of good, let’s dive right into the actual stretching exercises.

15 Great static stretching exercises you should start doing

Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level.

1. Neck stretch

    While sitting tall or standing, place your right arm gently on the right side of your head and place the other arm straightly on your side.

    • Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck.
    • Hold for about 30 seconds before releasing.
    • Repeat for the opposite side.

    2. Chest Stretch

      Stand right, with your fingers interlocked behind your back, near your buttocks.

      • While keeping your shoulder blades together and your back straight, push your arms up behind you, until you feel the stretch in your chest.
      • Hold for about 20-30 seconds before releasing.

      3. Cross-body shoulder stretch

        Stand right or sit tall

        • Extend one arm to your front to shoulder height.
        • Grab the extended arm with your other arm and pull it towards your chest while keeping the extended arm straight.
        • Continue the pull until you feel the stretch in your shoulder.
        • Hold for 30 seconds and repeat for the other arm.

        4. Triceps stretch

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          • Lift your arms overhead with both arms slightly behind your head and bent at the elbow.
          • Use your right hand to pull your left elbow until you feel a stretch in your triceps.
          • Hold for about 30 seconds and repeat for the other arm.

          5. Biceps stretch

            • Sit on the floor with your knees bent and feet flat on the floor.
            • With your fingers pointing away from your body, place your two palms flat on the floor behind you.
            • While your hands are steadily in place, slowly slide your butt downward toward your feet until you can feel the stretch in your biceps, shoulders and chest.
            • Hold for about 30 seconds before release.

            6. Wrist stretch

              • While Standing straight or sitting tall, extend your right arm forward to shoulder height with your fingers pointing towards the ceiling.
              • Grab your right fingers with your left hand and pull your right hand to bend the wrist until you can feel the stretch
              • Hold this position for about 30 seconds and repeat for the opposite arm.

              7. Side stretch

                • Stand straight with your feet hip-wide apart.
                • Take your right arm and reach over your head towards your left side while bending your side.
                • Keep bending your side slowly until you can feel a stretch on your right side.
                • Maintain this position for about 30 seconds and repeat for the opposite side.

                8. Abdominal stretch

                  • Lie down on your stomach with your face towards the ground and your palms facing the floor as though you’re about to do a push up.
                  • While keeping your pelvis firmly on the floor, gently push up your upper body from the ground. This should make your feel some stretch in your abs.
                  • Maintain this position for about 30 seconds before releasing.

                  9. Reclined spinal twist

                    • Lie down facing the ceiling, with your arms extended to the sides and placed on the floor.
                    • While keeping the right leg extended, pull up your left knee towards your chest, tilt it toward your right side and then drop it slowly over your extended right leg.
                    • Keep your shoulder blades flat on the ground and you should feel the stretch around your back
                    • Hold for about 30 seconds and repeat for the opposite side.

                    10. Low-back stretch

                      • Lie on the ground facing the ceiling, with your knees bent.
                      • Hold your shins and pull up your knees toward your chest.
                      • This should make you feel some stretch in your lower back.
                      • Hold for about 30 seconds before releasing.

                      11. Hip flexor stretch

                        • Stand right in a standard lunge position.
                        • Place your two hands on your hips.
                        • Step out on your right foot into mini-lunge position, without your knee going beyond your right toe.
                        • Hold for about 30 seconds and repeat for the left side.

                        12. Glutes stretch

                          • Sit tall on the ground with both knees bent and both feet on the floor.
                          • Lift your right leg and cross it over your left thigh, while your left knee remains bent.
                          • Pull both legs inwards toward your abdomen for a deep stretch of your glutes.
                          • Hold this position for about 30 seconds and repeat with the other leg.

                          13. Quadriceps stretch

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                            • Stand tall while maintaining a straight posture.
                            • With your left hand, grab a pole, wall or anything durable for balance.
                            • With your right hand, grab your right foot and pull up your heels until they touch your buttocks.
                            • Keep your knees close together while doing this and you should feel the stretch in your quadriceps.
                            • Hold this position for about 30 seconds and repeat for the other side.

                            14. Hamstring stretch

                              • Sit on the floor with your right leg extended straight in front of you and your left leg bent.
                              • Reach forward with your right hand and touch your right toes. This should cause a stretch in your right hamstring.
                              • Hold this position for about 30 seconds and repeat for the left leg.
                              • If you’re unable to reach your toes, try holding your shin instead but seek to go further every time you perform the stretch until you can touch your toes.

                              15. Calf stretch

                                • Sit on the ground and extend your right foot straight in front of you.
                                • Gently pull your right toes backwards with your right hand. This should cause a noticeable stretch in your calf.
                                • Hold this position for about 30 seconds and repeat for the left leg.
                                • If you’re unable to reach your toes, use a rope or towel to pull your toes inward.

                                When should you be doing static stretches?

                                Static stretching is great…when done correctly and at the right time. Over the years, research has shown that static stretching produces best results when done after working out or on rest days,[6] but not as a part of warm up exercises before an explosive workout session.

                                This is because static stretching exercises have a “cool-down” effect on the muscles and are more effective when done after the muscles are already warm.

                                So, does that mean you must never ever perform static stretches before working out? Certainly not! You can, but it should be kept to the barest minimum.

                                Dynamic stretches – that involve more movement – are generally recommended for warming up as it helps the body to prepare better for the work ahead.

                                The bottom line

                                Carving out the body of your dreams isn’t only about lifting weights and running, you need to keep your body “elastic” if you’re going to make the most of your training. And that’s the whole point of stretching exercises.

                                So, starting today, be sure to incorporate these static stretching exercises into your routine and in no time, you’ll find yourself recovering faster and performing better than ever before.

                                Just remember to keep these stretches a part of your post-workout dessert for maximum benefit.

                                You’ve got this!

                                Featured photo credit: Scott Broome via unsplash.com

                                Reference

                                More by this author

                                Richard Adefioye

                                Richard has a unique passion for healthy living and productivity.

                                10 Best Healthy and Natural Weight Loss Supplements 7 Less-Known (But Powerful) Ways to Improve Your Health How to Sleep for Improved Health and Productivity How to Start Eating Healthy No Matter How Old You Are 15 Static Stretching Exercises to Totally Enhance Your Workout Routine

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                                Last Updated on March 30, 2020

                                Why You’re Feeling Tired All the Time (And What to Do About It)

                                Why You’re Feeling Tired All the Time (And What to Do About It)

                                Feeling tired all the time?

                                Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                                I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                                Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                                If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                                In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                                What Happens When You’re Too Tired

                                If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                                Here are some common examples of what happens when you’re feeling tired:[3]

                                • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                                • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                                • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                                • You may find it more difficult to exercise or to perform any type of athletic activity.
                                • Your immune system may weaken causing you to pick up infections more easily.
                                • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                                • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                                Are you saying that feeling tired can make me overweight?

                                Unfortunately, yes!

                                Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                                Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                                Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                                Why Are you Feeling Tired All the Time?

                                Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

                                Here’s a quick overview of each root cause of feeling tired all of the time:

                                1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
                                2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                                3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                                The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

                                It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                                Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                                Feeling Tired vs Being Fatigued

                                If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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                                Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                                Tiredness is primarily about lack of sleep.

                                But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

                                Symptoms of fatigue include:

                                • Difficulty concentrating
                                • Low stamina
                                • Difficulty sleeping
                                • Anxiety
                                • Low motivation

                                These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

                                Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                                How Much Sleep Is Enough?

                                The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

                                Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                                So, quantity and quality do matter when it comes to sleep.

                                The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                                Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                                Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                                If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                                And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

                                It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                                4 Simple Changes to Reduce Fatigue

                                Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                                1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                                2. Exercising regularly
                                3. Using stressbusters
                                4. Creating a bedtime routine to sleep better

                                So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

                                After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                                In addition, I lost two inches off my waist and looked and felt better than ever.

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                                I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                                Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                                • L is for Lifestyle and means living healthy including getting enough sleep.
                                • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
                                • A is for Attitude and means thinking positive and reducing stress whenever possible.
                                • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                                The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

                                And yes, there does seem to be an important correlation between being lean and feeling rested.

                                But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                                L — Living Healthy

                                Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

                                So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                                In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

                                As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                                Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                                1. Unplug

                                Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

                                So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                                2. Unwind

                                Do something to relax.

                                Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

                                3. Get Comfortable

                                Ensure your bed is comfortable and your room is set up for sleep.

                                Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

                                Also, it’s ideal if your bedroom is dark and there is no noise.

                                Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

                                If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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                                Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

                                This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                                E — Exercise

                                Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

                                That’s what happened in my case.

                                But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

                                As part of my lifestyle upgrade, I knew I needed to move more.

                                My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                                That made sense to me.

                                So, I decided to swim.

                                I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                                Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                                Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                                So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

                                If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

                                A — Attitude

                                Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                                When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

                                Do you want to know what that master stress-busting technique was?

                                Breathing.

                                But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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                                Here’s how you do “Long-Exhale Breathing”:

                                1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                                2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
                                3. Hold your breath while you count to 7 mentally and enjoy the stillness
                                4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
                                5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
                                6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

                                This type of “long-exhale breathing” is scientifically proven to reduce stress.

                                When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

                                Plus, this is a great technique for helping you get to sleep, too.

                                N — Nutrition

                                Diet is vital for beating fatigue – after all, food is your main source of energy.

                                If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

                                Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

                                For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                                Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                                Here’re 9 simple diet swaps you can make today:

                                1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                                2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                                3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
                                4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
                                5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                                6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                                7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
                                8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                                9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

                                Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                                That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                                Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

                                The Bottom Line

                                If you are tired of feeling tired, then there is tremendous hope.

                                If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

                                If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

                                • Enough High-Quality Sleep with Bedtime Routine
                                • Regular Exercise You Love
                                • Stress Reduction with Long-Exhale Breathing
                                • Fatigue-Reducing Diet

                                Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

                                More Tips to Help You Rest Better

                                Featured photo credit: Cris Saur via unsplash.com

                                Reference

                                [1] YouGov: Two-fifths of Americans are tired most of the week
                                [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                                [3] The New York Times: Why Are We So Freaking Tired?
                                [4] Mayo Clinic: Chronic fatigue syndrome
                                [5] Mayo Clinic: Lack of sleep: Can it make you sick?
                                [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                                [7] American Psychological Association: Getting a Good Night’s Sleep
                                [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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