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6 Simple Ways to Stay Balanced No Matter How Busy You Are

6 Simple Ways to Stay Balanced No Matter How Busy You Are

Life gets so busy with work, family, and social engagements. It’s easy to let yourself get caught up in the grind and forget to take time for yourself, but if you start neglecting yourself, then all aspects of your life will suffer. It might seem hard to take time for yourself when everything else is demanding your attention, but you can start to stay balanced by taking these easy steps to manage your life.

1. Work out.

This might sound like more work for some of you—or is that just me? Trying to make time for the gym just isn’t something I get excited about, so it’s easy to push that to the bottom of my To Do list—and then never get to it. The sad thing is, I know once I go to the gym and get started on a workout, I’m going to feel great. Even walking or jogging around your neighborhood can make you feel better if hitting the gym isn’t your thing. Exercise gets your adrenaline going, gets your heart pumping, and helps circulate blood throughout your body. All of these things help your body and your mind feel invigorated.

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2. Rest.

Resting might sometimes seem difficult to make time for, but for the opposite reasons of working out! With exercising, you just don’t want to do it. With resting, you want to do it, but can’t because you have too much to do, or if you manage to close your eyes, a family member comes up and starts asking you questions. In reality, resting goes hand in hand with working out! Exercise gets your body going, but rest also helps re-invigorate your body and mind.

You don’t have to take an hour-long nap, or even close your eyes! Just take some time to recline however you feel most comfortable and forget about your responsibilities. We spend too much of our waking hours worrying about what we need to do, what we’ve done, what we should have done, and so on. Those thoughts have no room during your resting time. You don’t have to know how to meditate to relax without sleeping; just let your mind go blank, or if you’d rather go to your happy place, try to focus on that rather than any real life worries.

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3. Nourish your soul.

What makes you feel like you? You might be an accountant, but feel like your true self is an artist. Or maybe you love to knit just to knit, even if you don’t sell your goods online. Perhaps you consider yourself a writer, even if no one has ever read your words. Any creative outlet you have needs to be explored, regardless of whether you want to “become” something noteworthy or not. Exploring creative endeavors unrelated to your full-time job will help you nourish your soul. So much time is spent at work that it’s easy to get caught up in that mindset and spend too much of your off time thinking about work tasks. Forget all of that when you clock out, and dedicate time to things that make you feel happy, and make you feel in tune with your true self.

4. Make time for your loved ones.

It’s too easy to try to multitask by thinking about work or chores that need to be done when you’re with family. You might think that they’ll always be around so you can sit down and spend time with them later, but that’s often not true. Your family members all have their own lives, and though it may seem like you have to put yours on hold to spend time with them, take advantage of the opportunity and push the demands of life to the side. When you’re with your family, make sure you’re completely with them. If you keep worrying about what needs to be done next, you won’t enjoy your time with others. You need to have fun whatever you’re doing, whether it’s watching a movie, playing a game, making dinner, or spring cleaning the house. Your priority should be the people, not what you’re doing or what should come next.

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5. Maximize your output.

Multitasking is touted as being the way to get the most done, but that’s not true. Multitasking actually means you’re taking time and concentration away from one task and applying it to another, and when you try to go back to the first task, you have to take extra time to re-acquaint yourself with what needs to be done. Instead of trying to multitask and taking three times as long to finish three tasks, focus completely on one task at a time, and complete it before moving on. This will keep you feeling balanced instead of scattered. If you only have a certain amount of time for a task, whether you need to complete it before a deadline at work or before the kids get home from school, make the most of this time and do as much as you can instead of procrastinating. You’ll feel better once you finish your project, and you’ll get to relax when it’s over!

6. Don’t be afraid to say no.

Part of feeling frazzled and stretched too thin is saying yes to everything. Many people feel the need to never turn down a project, social engagement, or favor. This can be detrimental because you won’t have time to complete everything, so you’ll cut corners on some of your tasks. Or, even more negative, you’ll stress yourself out and lose sleep because you’re so busy with all of these other engagements! Don’t be afraid to say no to more responsibility at work if it will affect how well you do your job. Say no to baking enough cupcakes for your kid’s entire class the night before the party. Saying no won’t make people hate you, but saying yes and failing to deliver will make you look bad. Don’t give excuses when you say no, either—just say you’re not able to handle the task at this time, and make sure you stay focused on keeping your life balanced.

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Featured photo credit: peddhapati via flickr.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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