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The Need for Work/Life Balance

The Need for Work/Life Balance


    Do you work over 40 hours a week and still feel like you can’t get everything done? We have all been there. You are sitting at your desk saying…

    “If I just could work 3 more hours today, or 10 more hours this week I could get all this work done.”

    Then you sit there hour after hour, day after day and the work is still there, but you are more stressed out because your productivity has gotten even worse. Why, you wonder, is this happening?

    We all think the solution is to just work more hours. While this sometimes works in the short term, it can have dire consequences in the long run. The problem with such long hours of focused concentration is the burnout that we have all experienced at one time or another. Especially if you are a freelancer, you have to be extra conscious of how you spend your time and you can’t afford to make these mistakes. You don’t have the security of a regular job – if you are not putting in the time, you are not getting paid. However, at the same time you don’t want overwork yourself up to the point where you are burned out.

    Balance of uptime and downtime

    We all need to strike a balance between our work lives and our personal lives. It is far better to have eight hours of productive, focused work than 16 hours of unfocused staring at the screen. As much as we would like to think that we can work 24/7 if we just put our minds to it – we can’t. Balance in your life means you are well rested, you don’t feel the need for coffee or stimulants to keep you going and you are able to focus on your own. You will generally feel everything is doable and you don’t have any excessive stress.

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    When we talk about balance in our lives we are talking about the proportions of uptime and downtime in our daily routine. Uptime is anything that requires you to think. This is what we all do when we are “working.” These are traditionally “left brain” activities such as processing emails, taking notes and analyzing information.

    Downtime is anything you consider “fun” and does not require a lot of conscious thought. However, this need for balance can be a subjective idea. One person’s downtime could be another’s work drudgery and vice versa.

    Switch it up

    It is important to actively schedule breaks into our work day. Make sure they are short periods of true mental disengagement. Professional athletes call this performing “dissociative activities.” They know they need to balance periods of extreme concentration with a completely different activity. If you could see the locker rooms of many pro athletes during breaks on practice days, you would see them playing video games or watching movies. Even though their bodies are still clad in their uniforms their brains are completely removed from the previous tasks and are completely focused on something else.

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    These activities may seem to us to be mindless and without real purpose. You may think playing a short computer game on your computer during work hours when you have a 10 minute break is not a good use of your time, but it is the changing of thought patterns that is exactly what your neural pathways need.

    When we are trying to insert these types of activities into our daily personal lives we can do things in our off hours such as getting a massage, catching up with friends, shopping or learning a new skill. Using the right side of the brain in creative pursuits such as art can be tremendously relaxing for this very reason.

    The need for balance varies from person to person and depends on your attention span. Find out how much balance you need. During the work day, experiment on small breaks at different times and find what works best for you. Most people need 15 minutes of rest every 90 minutes of work in a day, and at least one day a week, and one week a quarter off. When you discover the pattern of breaks and rest that allows you to remain focused and productive you will have reduced your stress level and you will have more consistency in your daily routines. This self-management tip is key for your personal success and I hope that you will incorporate this into your life.

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    (Photo credit: Scales with Work and Life via Shutterstock)

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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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