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9 Ways To Make Your Body Feel Good The Whole Day

9 Ways To Make Your Body Feel Good The Whole Day

Imagine you have just woken up from a full night’s sleep. You feel great. The challenge now is to organize your routine to make your body feel good the whole day. Follow these tips and you will soon see some lasting health benefits.

1. Do some stretching.

Stretching can get the muscles ready for the day. It improves circulation and can make you feel more relaxed as you face your grueling routine.  If you have a desk job, you really need to do this as long periods of sitting can shorten the muscles, and that can easily lead to sprains, injuries and discomfort. Here are my 3 favorite exercises:

  • Stretch your arms as far as you can.
  • Embrace your knees and hug them tightly to your chest.
  • Using the above position, stretch your arms out and then lower the knees to one side, still bent. Turn your neck gently in the opposite direction. Bring the knees back and then lower them to the other side.

2. Don’t reach for your smartphone yet!

If you are in the under 30 age group, you may well be among the 63% who take their smartphones to bed with them! That means that it is most likely to be the first thing you reach for as you wake up. Try doing the stretching exercise mentioned above first and leave the phone till later. Preferably after breakfast.

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3. Have a healthy breakfast.

They say that a great breakfast can set you up for the day. But is it true? Research shows that breakfast eaters consume fewer calories during the day. In addition, you get more energy, better stamina, and greater concentration. These are crucial to helping you feel great all day.

Some fast food breakfasts contain over 1,000 calories and 50 grams of fat!  Stay away from waffles, muffins and sugary cereals. Opt for safer choices such as:

  • Eggs or cheese to give you protein.
  • Wholemeal bread or toast.
  • Cereals such as oatmeal, muesli with fruit and nuts.
  • Unsweetened low fat yogurt.
  • Fresh fruit.

 4.  Get some fresh air.

Whatever climate you live in, you will have to go out to get some fresh air, even if the weather is freezing cold or boiling hot. There are very good reasons why you should be doing this:

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  • Walking outside on a real surface, rather than on a treadmill, is much healthier. The muscles used when negotiating sidewalks, puddles, pedestrian crossings, and a variety of inclines gives a much healthier workout.
  • If you are lucky enough to get some sun, this will stimulate the production of the serotonin brain hormone. This puts you in a better mood.
  • You are getting some real air (smog levels permitting!) which will beat the air conditioned, stuffy atmosphere in an expensive gym.
  • Lots of studies show that exercising outdoors can increase optimism, self esteem and energy.

 5. Sit up straight.

Most of us have to spend a lot of time sitting down during the day. You may be one of the 80% of Americans who suffer from back pain at some stage in their lives. The number one reason is usually a poor posture while sitting down. People often lounge on the sofa while watching TV, which is even worse. Watch the video for some tips to make sure that back pain and other issues do not ruin your day.

6. Get some lumbar support.

If your office chair does not have proper lumbar support for the lower back, then it is time to think about getting a lumbar support pillow. This will help you to stop slumping in your chair. When you buy one, make sure that there is a way it can be secured to the chair, so that it does not fall off every time you stand up!

7.  Keep your shoulders relaxed.

Have you checked the height of your desk? This could be one of the reasons why your shoulders are too high and you cannot keep them at their normal level. It may be that your office chair is too low.

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Relaxed shoulders at the right height ensures that you are not going to get pain or discomfort. It also helps to maintain the natural S curve of the spine.

You have to do one essential exercise to stretch the shoulders a few times during the day. Try this:

  • Raise your hands above your head and intertwine your fingers.
  • Make sure that your palms are looking at the ceiling
  • Perform a movement which simultaneously pushes back the shoulders and also stretches your arms up so that they are trying to reach the ceiling.

8. Learn to breathe properly.

Did you know that you breathe 20,000 times every day?  If you do not do this properly, it can lead to depression, a compromised immune system, panic attacks, and affect quality of sleep.  Watch this video to understand how to breathe correctly.

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9. Walk tall, walk straight.

If you see someone walking with good posture, one’s first impression is that this is someone who is confident and has a certain presence. But there are very good health reasons why you should maintain a good posture while standing or walking. It means that there is less strain on the muscles, ligaments, and joints because the force of gravity on your body is evenly distributed.  It also helps you to breathe correctly and has beneficial effects on blood circulation and digestion.

As we have seen, these are easy ways to make you feel great during the day. Start using these techniques today. If there are any other techniques that you use, let us know in the comments below.

Featured photo credit: Feeling good/ Camil Agapie via Photo Pin

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on March 25, 2020

How to Live Longer? 21 Ways to Live a Long Life

How to Live Longer? 21 Ways to Live a Long Life

When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

So, how to live longer? Here are 21 ways to help you live a long life

1. Exercise

It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

2. Drink in Moderation

I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

3. Reduce Stress in Your Life

Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

4. Watch Less Television

A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

5. Eat Less Red Meat

Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

6. Don’t Smoke

This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

7. Socialize

Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

8. Eat Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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9. Be Optimistic

Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

10. Own a Pet

Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

11. Drink Coffee

Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

12. Eat Less

Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

13. Meditate

Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

14. Maintain a Healthy Weight

Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

15. Laugh Often

Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

16. Don’t Spend Too Much Time in the Sun

Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

17. Cook Your Own Food

When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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18. Eat Mushrooms

Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

19. Floss

Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

20. Eat Foods Rich in Antioxidants

Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

21. Have Sex

Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

More Health Tips

Featured photo credit: Sweethearts/Patrick via flickr.com

Reference

[1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
[2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
[3] Arch Intern Med.: Red Meat Consumption and Mortality
[4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
[5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
[6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
[7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
[8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
[9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
[10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
[11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
[12] JAMA: The Disease Burden Associated With Overweight and Obesity
[13] JAMA: The Disease Burden Associated With Overweight and Obesity
[14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
[15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
[16] AHA Journals: Sexual Activity and Cardiovascular Disease

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