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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 July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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