3 Best Types of Exercise for Better Mental Health

Better Mental Health

Exercise doesn’t just make you physically fit, it also makes you mentally. This is a very underlooked benefit of exercise. Everyone knows how exercise can make your waistline smaller; make your heart healthier, etc. But, very few people know just how crucial exercising is for your mental well-being.

Likewise, just as there are certain exercises that you can use to target certain parts of your body, there are certain kinds of exercises that you can use target your mental health. In this article, we are going to go over 3 of these exercises.

Aerobics is good for your mental health

Aerobic exercises are designed to get your body moving and your heart pumping. A good aerobic workout will exercise a lot of different muscle groups and it will make you build-up a sweat. That last part, in particular, is also why aerobics is good for your mental health.

Because aerobics encourages you to move around a lot and because it is such an intensive workout, it really gets your blood moving. When your blood circulates faster, that means that your cells are getting more oxygen. As anyone who has taken rudimentary biology can tell you, oxygen is what keeps all your cells (including the ones in your brain) healthy and functioning at peak performance. Not to mention the rush of endorphins that are proven to make you feel good!

Yoga is great for better mental health

Yoga is great for your mental health for 2 distinct reasons. Firstly, much like aerobics, yoga gets you moving. It exercises a ton of different muscles in your body and gets your blood pumping (although admittedly, not as fast as aerobics would).

The second benefit of yoga is its calming, stress-reducing factor. Controlled breathing and mental relaxation are big parts of yoga and they have a very positive effect on your mental health. Things like controlled breathing reduce stress and anxiety, which is obviously very good for your mental health.

Running is great to improve your mental health

Many people run outdoors, and studies show that outdoor exercise alone is good for your mood. Not only does it get your blood pumping and reduce stress, it also gives you the famous “runner’s high.”

A runner’s high results in a flood of endorphins being released into your body. These endorphins not only help reduce stress levels, but they also help fight off mental illnesses like depression. Just in general, endorphins make you feel energized and better about yourself.

High-Intensity Interval Training Basics

High-Intensity Interval Training
There has been a lot of buzz going around recently about HIIT, also known as High-Intensity Interval Training. First of all, HIIT refers to little spurts of continuous high and low-intensity cardiovascular exercises that get done for specific intervals of time. The whole training session should last for less than 20 minutes.

What HIIT Exercise Entails

HIIT exercise includes warming up for 3 to 4 minutes. Followed by sprinting hard for 30 seconds at the very fastest level you could achieve. After that, you do 60 to 90 seconds of walking or light jogging to recover. This is what is termed the interval. Once that is completed, you would then repeat the interval roughly 6 to 10 times, depending upon your fitness level. Before completing the workout with a cool down lasting between 3 to 4 minutes.

Research has shown that HIIT has benefits that last much longer than most other cardio workouts, including long distance running. One study even found that 2.5 hours of rigorous HIIT training offers the same benefits as 10.5 hours of long distance training. Therefore, HIIT will benefit your metabolism significantly. When compared to doing cardio at the steady pace, you will now burn more fat in lesser time.

High-Intensity Interval Training to Improve Endurance and Stamina

You can significantly improve your endurance and stamina with a HIIT workout. Your VO2 max is the maximum amount of energy that you can take in during a session of exercise.  HIIT drastically increase your VO2 peak. Which offers you the ability to perform many different types of activities for longer periods of time. If you have a hard time running on the treadmill for more than 5 minutes at a time, you will now see a major improvement.

HIIT is Fun!

HIIT helps to breaks the boredom of regular even-paced cardio workouts. Many people have a hard time making themselves workout regularly. Because doing the same thing over and over again can get boring. With HIIT, you’ll instead be spending a lot less time exercising.

Additionally, the different intervals make things a lot more interesting. Also, you always have to push yourself just to make it through the various intervals. The workout is always over before you know it.

No matter what your purpose is for wanting to the workout, HIIT training can no doubt be exactly the type of the workout that will help you achieve your fitness goals.

How to Know When Your Fitness Goal Is Unrealistic

Fitness Goal

Setting a new fitness goal can be exciting and add a new spark to a dying fitness flame, but sometimes we get too exuberant and overestimate our abilities. We want to challenge ourselves with a new and loftier goal, but sometimes we expect more out of ourselves that we can deliver. When that happens, it is time to re-evaluate our fitness goal and make it more realistic.

So how do you know if your fitness goal is unrealistic? Usually if any of these three things happen, it is time to scale back and re-adjust:
• You are not making progress toward your goal.
• You are sore beyond expectations.
• Your desire to workout is waning or you have stopped exercising altogether.

Let’s look at each one of these in more detail.

Not making progress

If you have been sticking to your workout and eating schedule, but still not making acceptable progress toward your goal. It is time to look at your program to see what changes need to be made.

What you do depends on your goal. For example, if you want to lose weight, then the calories you eat must be less than the number of calories you burn. Aim for a 500-calorie per day deficit. Doing so should result in about a 1-pound weight loss per week. But first, you must know how many calories you are eating and how many you’re burning.

Read nutritional labels or search online for calorie-per-serving numbers. Calculate your AMR or Active Metabolic Rate to figure out how many calories you are burning per day based on your metabolism and workout schedule. This give you an idea of where you need to make changes.

Sore beyond expectations

When first starting a new workout, expect some soreness to set in around 24 to 48 hours after first exercising. The soreness should be mildly irritating.

However, if you are too sore to get up off the couch or must walk down a flight of stairs sideways, it is a good indication you need to change your routine to something less demanding for now and gradually work up to the level of exercise you first set as your goal. Rome wasn’t built in a day, nor should you expect to reach a lofty fitness goal the first time out of the chute. Set up a progressive schedule and slowly work your way up to where you want to be.

Waning desire

If you no longer have the excitement you first had when you started working out. It could be you need a change in your end goal or the road to get you there.

Perhaps your goal now seems too far away and unreachable. Or maybe you need some variety in your workout. Look at your goal.

If it is still measurable, attainable and realistic, then set up milestones or “mini-goals” along the way that once reached, can be celebrated. Each smaller goal accomplished gets you closer to your end goal.

If you suffer from any of the three unrealistic goal indicators, look to change whatever it is that is holding you back. Success can be right around the corner, if you want it bad enough.

4 Benefits of Fitness Training with a Friend

Fitness Benefits

Is going through the same workout routine over and over beginning to crush your spirits? Do you struggle to make it to each of your scheduled workout sessions? Is the idea of hiring a personal trainer out of the question due to low funds?

Are you currently trying to break out of a workout plateau? If your answer is yes to any of these questions then you definitely need to get yourself a training friend or partner.

Sticking to the exercise part of a fitness plan is not easy. Chances are you will hit a few roadblocks along the way to your overall wellness. Sharing this journey with a friend makes things so much easier as that person can act as the driving force that keeps you going. So, get yourself a workout buddy and enjoy the following Fitness  benefits.

4 Fitness  Benefits of Training with A Partner

#1: More Discipline
One of the best benefits of having a training partner is that you get someone to hold you accountable. With a friend, you must create a schedule of the dates and times to meet for training sessions. With a clearly defined schedule in place and a friend counting on your presence, you are far less likely not to show up for a workout.

So, even if it has been raining nonstop all day and the last thing you want is to head out to the gym at 6pm in the evening, the thought of inconveniencing your friend will make you think twice about cancelling the scheduled workout. As a result, you will end up making it to all scheduled workouts and therefore consequently develop an unshakable discipline to exercising regularly.

#2: Motivation
In addition to becoming that reason that ensures you make it to the gym, a workout partner can be a great source of encouragement. He/she can push you to go beyond your limits during workouts and encourage you to keep going when you are close to giving up.

#3: Fun
Unless your idea of exercise is rock climbing or a round of squash at your favorite fitness center, solo workouts can get boring pretty fast. Bringing in a second person to the picture can inject some fun into the task of exercising. Aside from some idle chitchat that can make gym time more interesting, there are endless possibilities to make workouts fun.

You could make simple workouts more interesting by including a twist such as throwing a ball back and forth as both of you do some sit-ups. Alternatively, you could engage in one-on-one games for fitness, introduce each other to new workout options, or try out 2-person exercises.

#4: A Free Spotter/Trainer
Nothing is as annoying as having to laze around the gym as you wait for the fitness instructor to finish up with another client before coming to you. Not only does it lead to time wastage and slow down your workout momentum, but it also leaves you vulnerable to making stupid mistakes like asking a random person who probably knows nothing about proper form to spot you.

Training With a Friend Or Partner

With a fitness training friend however, you will not have to go through that, as you will have your very own personal spotter who can also act as a trainer. He or she can have your back during weightlifting routines, ensure you maintain proper form with all workouts, and best of all count your reps. All you will have to do is clear your mind of all distraction and focus on making it to the end of your routines.

The accountability, motivation, fun, and safety that a training friend brings to the table all work towards making you exercise more and harder than you normally would by yourself. As a result, you get to enjoy better and faster results that see you go beyond your initially set fitness goals. And that is what makes a workout buddy such an invaluable addition to a fitness plan!

5 Ways to Make Fast Food Healthier

Make Fast Food Healthier

It’s a well-known fact that fast food is generally unhealthy, so if you want to start living a healthier lifestyle and eating a better diet, how do you manage without the extra time needed to make home-cooked food each day? Here are five ways you can make food fast healthier and make better choices.

How To Make Fast Food Healthier

1. Go Vegetarian
Because of all the processed meat which is being circulated today, going vegetarian is a quick and easy way to choose a healthier option every time. Even fast food chains such as McDonald’s have vegetarian burgers, and as well as being less calories than other types of burgers, they don’t contain as much badness either.

2. Go without sauce
When you eat fast food, a lot of the sugar, calories and unhealthy features come from sauce. If you ask for your food without sauce, you’ll be making a healthier option straight away. You can either swap the sauce to a healthier one, bring your own along or just get used to eating without it.

3. Skip the sides
You don’t always need to get sides with your fast food, and many of us order sides such as fries out of habit or because it comes as part of a deal. In most cases, we wouldn’t be hungry any more after just eating the main part of the meal, so there’s really no need to add on the extras just because it’s a deal or a habit.

4. Don’t use as much salt
If you’re ordering fries which already come with salt, ask them to make them without salt. Too much salt adds to an increase in blood pressure. This can result in a variety of health issues, such as strokes and heart attacks. If you ask for your food without salt, the staff will usually have to make it fresh. Which means you’ll get better-tasting food too.

5. Go for the smaller option
If you normally order a large meal, choose a medium one instead. Most of the time, the medium sized meals aren’t much smaller than the large ones anyway. The drinks especially can often fit into the same sized cup. Not only will you reduce the amount of calories and salt that you’re consuming. You’ll save plenty of money over the course of the month too.

These are just a few ways to make fast food healthier when eating out.For more healthy lifestyle tips,visit Healthylifestyletips.org

5 Tips for Helping You Achieve Anything You Want in Life

achieve anything

Have you ever thought about how it would feel to be able to achieve anything you want during your lifetime? Would you like to be able to travel wherever you wanted or get any qualification you put your mind to? Achieving anything you want in life definitely isn’t easy, but it is possible if you have the right mindset.

1. Focus on the journey, not the destination
Of course you want to arrive at the destination eventually, but if that’s all you ever focus on, you’ll take all the fun out of your life and become very stressed about what you’re trying to achieve. While you’re studying, working hard or concentrating on achieving your goals, enjoy every second of it and create many memories.

2. Don’t compare yourself to other people
Goals that force you to try and become better than everybody else are never good goals to make. While you might become the best in the world, trying to achieve this without thinking about other things as well can become very draining. Don’t compare yourself to other people and try to become better or achieve the same thing within a shorter time frame.

3. Know when to be tough
Don’t hate yourself when you fall down or need to step up and try again, but be tough on yourself when you need to be. If you know you’re not working as hard as you could be in order to achieve your goals, push yourself.

4. Don’t rely on anybody else
You shouldn’t rely on other people to help you achieve what you want to achieve in life. At the end of the day, you are accountable for your own actions and your own goals, and if you don’t achieve them, nobody else is going to suffer because of it. If somebody else isn’t doing well or achieving their goals, don’t use this as an excuse to fall behind. You can still achieve everything you want without relying on other people.

5. Don’t burn out
When you work very hard, you put yourself at risk of burning yourself out. This is something that you should be aware of from the start and should seek to protect yourself from. When your body and mind burns out, you won’t be able to achieve anything, so staying away from this is the most important thing to remember.

Natural Anxiety Treatments for Better Health Naturally

If you suffer from mild to moderate anxiety, you might have an interest in natural anxiety treatments. Even cases of severe depression might take advantage of natural anxiety treatments in conjunction with medication.

Natural anxiety treatments run the range from supplements to lifestyle modifications to alternative therapy. Here are some natural anxiety treatments that may help this disorder.

Continue reading “Natural Anxiety Treatments for Better Health Naturally”