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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

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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 November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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