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8 Creative Ways to Exercise Wherever You Are!

8 Creative Ways to Exercise Wherever You Are!

Everyone knows that exercising is really good for you. It improves your vitality, boosts your health, and leaves you feeling really re-energized and de-stressed. Everyone also knows though that finding time to exercise is one of the biggest challenges we face, as we try to juggle everything we need to do in a day.

It really is difficult to find time to go to the gym. Who actually has an extra 2 hours a day to exercise when you don’t even have time to get through your daily tasks? Sometimes exercise can seem like a real schlep, mostly because it just doesn’t fit into your schedule comfortably.

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Most health experts advise you to exercise at least 30 minutes a day to stay fit and healthy. Okay, so 30 minutes isn’t so much, but that still doesn’t make it easier to find 30 minutes! The good news is that research has shown us that if you only exercise for 10 minutes 3 times a day it is just as effective as 30 minutes consecutively! Did you know that? Think about a cash tin — if you keep putting coins in, by the end of the day, it all sums up. That is the same as exercising throughout the day.

Now that you know you don’t need to find 30 minutes consecutively, but rather 10 minute intervals, what do you do, and how can you incorporate this into your current lifestyle easily?  This is where you need to start getting creative. Quit those weight loss plans, pills, and diets and try a different, much easier approach to feeling energized and more productive.

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Are you ready to change the way you think about exercise and unleash your imagination and creativity? The point is, you don’t need to be in a gym with all the best equipment to build your muscles and tighten your tummy – it is the movement that counts, not the machinery!

Here are some really simple but powerful exercises you can do – FROM ANYWHERE!

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At home:

So you have arrived home and the last thing on your mind is going to the gym, but you are still desperate to get a little exercise in. Do these exercises to tone and strengthen your whole body from the comfort of your home.

  1. Watching TV – For 10 minutes (I know you can commit to at least 10 minutes), take advantage of this time to do some stretching, leg lifts, or abdominal crunches on the floor in front of the TV. Again, get creative and be productive while watching TV – kill two birds with one stone.
  2. Get your legs toned – Forward lunges can be done at home and all you need is yourself! Just a few repetitions a day will go a long way.
  3. Work your muscles – Wall push-ups are a fabulous way to build those upper arm muscles – just do a few repetitions every day as well and you will see how your muscles start to strengthen in no time.
  4. Stop using the lift – If you have stairs, for 5 minutes every day before you shower or after work, just walk up and down. Only 5 minutes – it can’t be easier than that.
  5. Remember jumping jacks – Just before you go for a walk or do your stair climb– these are great warm up and get your heart rate up, which is essential.

At work:

  1. From the comfort of your desk – Do neck stretches as well as arm and leg circles (no one will see the leg circles from under your desk). This technique is also great for releasing stress.
  2. Another leg exercise from your desk – Keep your back dead straight, put your arms at your side, lift your one foot up so your leg is straight, hold it for a few minutes, and change. Do this a few times to tone legs.
  3. At lunch – Always take at least a 10 minute walk before or after your lunch. If you can’t get out of the office, walk up the stairs, along the corridor, and back. Do this for 10 minutes each day.

Remember – don’t use the lift!  Never pass up the opportunity to exercise with a flight of stairs, whether at home, in the office, or even in the subway.

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Sound simple? Of course it is! Getting better results doesn’t need to be so complicated — sometimes it is the smallest changes and effects that yield the biggest results. Stay motivated, keep your imagination open, and remember, if anything has a weight, it can be lifted!

Challenge yourself every day to creatively fit in 30 minutes of exercise with minimal effort on your part. If you want to have more energy and boost your productivity, you must fit in some form of exercise daily. Not having time to go to the gym is no longer an excuse!

If you have more ideas, share them here!

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Kirstin O´Donovan

Certified Life and Productivity Coach, Founder and CEO of TopResultsCoaching

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12 Best Brain Foods that Improve Memory

12 Best Brain Foods that Improve Memory

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate:

15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and black tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here:

11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

Featured photo credit: Pexels via pexels.com

Reference

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