How To Make Yourself Top Priority.
As we discuss the importance of moving more and moving well today, we want to share ideas on why weight loss is not the only reason you would want to move more. It might be a surprise! Check it out and be sure to let us know any thoughts or questions you have in the comments.
More than ever, our physical and mental health are being taxed daily. We spend so much of our free time, and lately, work time, sitting in front of our computers. A report put out by Hootsuite and We Are Social claimed, that as of 2019, “on average, adults are spending 6 hours and 42 minutes online each day. Half of that is spent on mobile devices.”
As of this past year, these figures have almost doubled. While spending much of the day on electronics, our physical health seems to be taking a back seat. Along with not being mindful of our bodies, our mental health suffers too. Let us look at the best ways to start feeling your best, both internally and externally:
• Shake off the “foggy brain” – Nothing can bring you down faster than having an “off” day. It feels as if someone has popped your balloon. But shifting your priorities enhances the brain's circulation-feeding it with oxygen and nutrients that it requires to function. Even a task such as stopping one activity to grab a glass of water can help the brain reset itself. What is better is a short walk, about 10 minutes.
While the brain can accept approximately 80 percent of the information to feel in control of our environment, it is important to recognize the other 20 percent, according to a study titled ‘Information Overload’.
• Manage stress levels intuitively — When our bodies feel high levels of stress, ironically, doing some form of physical exercise, often is your greatest asset. Physical exercise is a wonderful way to alleviate stress, particularly if you are upset about a situation.
On a biochemical basis, exercise raises the level of feel-good endorphins. Remember to take it slow at first. If one activity does not seem to help, try another. Keep working on the best ways you feel most comfortable which will inevitably aid your mental health too.
• Get a good night's rest – One of the hardest parts of being mentally stressed is the lack of good quality sleep that we require to function well daily. Daytime activities can affect us as much as nighttime activities when it comes to sleeping well.
Dozens of research studies have found that exercise has a beneficial impact on sleep efficiency and length. So not only does it make you sleep better, but it gives your mind a chance to rest also. It is best to keep the hard exercises, such as running in the morning or early evening hours. Try a short walk or light jog no more than three hours before bed.
• Encourage a happy tummy – When we are stressed from the day, it can be easier to grab a pizza and settle in for the night. Eating real organic food cooked in your own kitchen will help you to feel your best every day.
Intermittent Fasting can be a good option to include for good health overall and we wrote about this topic here https://wendybottrell.weebly.com/blog/archives/01-2021
In between, make sure to drink plenty of water. Your mind and body will thank you.
• Reducing chronic health problems – The more we lay about, the impact often affects us in the long term. Again, exercise is the key. Evidence shows that a lack of physical activity affects almost every cell, organ, and system in the body that induces sedentary deterioration and accelerated ageing.
However, just that time that you take to exercise, helps in reducing chronic illnesses including:
o Type 2 diabetes, insulin resistance and pre-diabetes
o Heart disease, stroke, and high cholesterol
o Depression and anxiety
o Several types of cancer
o Premature death
• Tracking your inflammation levels -- A fast inflammation refresh: acute short-term inflammation is healthy and normal. Low-grade chronic inflammation may lead to all types of health problems. It can raise the risk of autoimmune diseases, which can also contribute to disease flare-ups.
Exercising, momentarily increases inflammation – which is healthy for you. Daily exercise decreases inflammatory markers and improves anti-inflammatory compounds in the body. Simply put, exercising on a regular schedule will help you quiet down future systemic inflammations.
• Curbing the pain -- If you feel some sort of constant or sporadic discomfort, exercise will be your new best friend. If you are sore, it may be the last thing on your mind to go for a stroll or to the gym. However, the reality is, exercising, even as little as 15 minutes, can help ease the affliction.
Research has shown that exercise can enhance pain tolerance, reduce pain sensitivity, and enhance the quality of life for those who suffer chronic pain. Check-in with your body. Is exercise helping or could there be another source? Reaching out to your doctor for a full physical will be beneficial.
• Keep your mood up – Physical activity is not only good for your body—it is healthy for your mind, too. In fact, walking is one of the top activities encouraged by therapists for depression.
Physical exercise sends a signal to the brain to release endorphins. These molecules are responsible for feelings of satisfaction, calmness, and well-being. Endorphins can have pain-relieving and immune-boosting properties. People with chronic pain and depression also have lower levels of endorphins than average. Keeping up with your physical activity leads to living a healthier lifestyle which is all essential to improving your mood and long-term health conditions.
• Do not forget those pearly whites – Brushing and flossing, it turns out, are not the only keys to a good smile, claims Mohammad Al-Zahrani, DDS, Ph.D., former associate professor at the University of Case Western Reserve.
Exercise frequently plays an important part. Dr. Al-Zahrani found that “adults who had 30 minutes of moderate exercise 5 or more days a week were 42 percent less likely to develop periodontitis, a gum condition that is more common as you get older. Working out can thwart periodontitis the same way that it does heart disease—by lowering the level of inflammation that induces C-reactive protein in the blood.”
As we end our discussion today on moving more and moving well, take care of your body and mind equally. They each require stimulation, relaxation, and kindness. As Author Mandy Hale quoted, “It is not selfish to love yourself, take care of yourself, and to make your happiness a priority. It is necessary.”
Be sure to share any ideas or comments below.
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If you are looking for an exercise system to help you move more and move well we recommend Turbulence Training 2.0 system if this is an idea that will be of interest to you. This is the system we have in our fitness library and use it regularly. You can learn more at our affiliate link - https://bit.ly/3v6E0Xm
We have outsourced our lifestyle for way too long!