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5 Tips To Survive In Megalopolis

5 Tips To Survive In Megalopolis

Big cities – you can’t live with them, you can’t live without them. All the best jobs, schools, shops, entertainment options and career possibilities are concentrated in them – but to live in a big city means being constantly exposed to traffic jams, polluted air, high prices, cramped living space, noise and other stress-inducing factors. If you let them get to you, all the upsides to living in a megalopolis will not save you from a nervous breakdown.

So what should you do to survive in such an environment?

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1. Learn to use space effectively

The price for renting in big cities is always sky-high, which means that your living space is most likely to be, to put it mildly, limited. In turn this means that if you want to keep your sanity intact you have to learn how to use the space you have as effectively as possible. Find ways to live without things that aren’t necessary, learn to perceive your flat in 3D, make use of shelves, keep things on top of fridges and cabinets and under beds and chairs and in general utilize the space you have strategically.

2. Learn to handle your stress

Whatever you may think (or have been taught to think), stress can always be traced to purely subjective sources. In other words, it doesn’t matter what happens to you, it is your attitude towards what is happening that matters. It is precisely the reason why some people are utterly unperturbed no matter what life throws their way while others go haywire at the drop of a hat. There are hundreds of methods on how to handle stress – take some time and do some research. It will pay off a hundredfold.

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3. Learn to manage your time

Big city life has a way of sucking out our time – which means that you have to learn how to keep and use what you can get, for time is your biggest asset. Some experts offer tips on time management, others believe in fancy gadgets and phone apps, still others think that you simply have to follow your common sense.

Many people budget their money, but only a few ever budget their time – although it is by far the most important of your assets. Keep track of it, notice where it is going, make sure that the majority of your time is used on things that actually matter. Appoint specific time for specific tasks and be sure to complete them as if your life depended on them – because it does.

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4. Learn to avoid traffic

Traffic jams are a plague that frays your nerves, gobbles up your time and breaks down your plans. No big city is free from them, no matter how hard municipal government tries to alleviate the problem. Just like with most things, it is no use complaining about the issue – if you want to minimize its effects on you make sure to do so yourself. Learn alternative routes. Try using them at different times of day. Use GPS devices. Swallow your pride and get out of car completely – use the subway or commute by bicycle – on a busy day it will be faster and certainly healthier.

5. Learn to live frugally

Big city life is expensive – yet there are always ways to decrease your expenses. Although you may hope to immediately find your dream job and be able to afford everything your want, it may be a better idea to prepare for all eventualities. A couple hundred extra bucks may come in handy irrespectively of how much you earn.

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Life in a big city has its pros and cons – hopefully these tips will help you make better use of the former and alleviate the latter!

Featured photo credit: Megalopolis – Tokyo/David Rodriguez Martin via flickr.com

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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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