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Effectively Prevent Jet Lag in 7 Easy Steps

Effectively Prevent Jet Lag in 7 Easy Steps

Traveling is something everyone loves in theory and wants to do, but in practice it takes a toll on your body. The time zone changes alone can be difficult if you’re not prepared. If you’re a road warrior, you’ve likely experienced certain unpleasantries, such as fatigue, insomnia and diarrhea. Fortunately, you can prevent jet lag as long as you follow certain steps.

1. Eat Smart

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    It may not seem like much, but even a three-hour shift in eating patterns can wreak havoc on your body. When you begin travelling, start snacking. The small, light meals will help you shift your body toward the new eating regimen. It’s also important to eat a lot of protein at breakfast once you arrive at your destination. The essential energy provided by a protein-rich meal will get you past those walls that come with jet lag.

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    2. Get into the Time Zone

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      Start living as though you’re already at your destination, even during travel. Set your clocks to the new zone, and sleep on the schedule you would be once you arrive. This will get you in a renewed state of mind and body to match your new time zone. At the very least, you’ll kill two birds with one stone by combining your jet lagged time with your travel time.

      3. Step into the Light

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        Daylight energizes and recharges us. When you arrive at your destination, go out and get some sunlight. The warmth of the sun’s rays provides vitamins you need to get going. The fresh air and exercise will do you some good as well. It’s not necessary to go outside and build a barn like you’re Amish – a simple cat nap by the pool is plenty enough.

        4. Sleep More

        While it’s unhealthy to change too much in your sleep patterns, don’t be afraid to sleep in a couple hours during your first day or two in a new place. Even an extra 15-minute nap goes a long way in keeping you going on the road. If you’re driving, sleep is especially important, as you’re in control of a huge vehicle. You may not realize how tired you are, but sitting behind the wheel for a two-day road trip can be draining.

        5. Stay Hydrated

        You always need to drink water – a lot of it. It’s easy to remember to stay hydrated when you’re hot, but dehydration is even more dangerous in the cold. You can dry out in high altitudes (including while in flight) as well. Staying well hydrated is the key to staying alive. Our bodies are almost entirely water, and drinking water is the most essential thing you’ll do all day.

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        6. Exercise

        Stretches, yoga, and exercise reinvigorate your mind, body, and spirit. When you land in your new time zone, you’ll want to get out and exercise. Stretches can be completed on the plane or in the car as well. If at all possible walk up and down the aisle every so often or, if you’re driving, stop every so often to jog in place and get some exercise in.

        7. Medicate

        When all else fails, medicate. There are pills to help you sleep, relieve anxiety, and help with motion sickness while travelling. In addition, once you reach your destination, you can take vitamins and other pills to energize and feel more rested. Above all else, in some states, you can even enjoy certain herbal relaxation methods.

        Traveling the world is something everyone should do. There’s only so much you can read or see in Hollywood. In order to truly experience life, you need to get out there and experience it with boots on ground zero. When you do travel, jet lag is a real concern. Fight it with these careful steps, and you’ll be ok.

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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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