Author: admin

Categories
Weight Loss Exercise

Exercise And Sleeping Better



If exercise and sleeping better are important to you then why not do both? The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.

With regular exercise you’ll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.

Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.

Exercise and Sleeping Better

Exercise And Sleeping Better

Exercise And Sleeping Better

You should try and increase your physical activity during the day. The goal here is to give your body enough stimulation during the day so that you aren’t full of energy at night. Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to note that you should not be exercising three or four hours before you go to bed.

The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep. You should attempt to exercise at least three or four times a week for a period of 30 minutes or so.

You can include walking or something simple. If you prefer, you can include strenuous activities such as running as well.

The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well.

Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling not sleeping, you’ll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from. The activities include running, biking, using a treadmill, dancing, and jumping rope.

There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem.

Exercise To Help You Sleep Better

Yoga – Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi – Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research has shown that Tai Chi can help with insomnia by promoting relaxation.

If you discover that you don’t have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.

You should also park your car around the corner and walk that extra block or two to get to your destination. As you may know, there are many small things you can add to increase the activity in your life. Your overall goal here is to have a healthy and well balanced life – with plenty of sleep.

Categories
Weight Loss Exercise

Don’t Let Your Emotions Cloud Judgement



I feel bad today because I am just sitting on the couch. Last week was a tough week as my kidney deprived daughter was in the hospital a couple of times and it just weighed me down.

On Sunday Taylor was fine and then in the evening she came down with a fever and was misdiagnosed on Monday, which made me furious and then again in the hospital on Wednesday until Thursday to get fluids pumped into her as she was dehydrated. She is fine now but the week was emotionally exhausting

The reason I tell this story is because this week my emotions took me away from my priorities and because of this I have made some super bad decisions due to lazy judgement calls.

I would like to dissect my situation and see if this can help you out.

What I do

Everyday I have certain priorities that I want to complete and I rate my day based on doing these. Mostly my days have to have the following to be successful; exercise, blog posting, facebook twitter and Google+ interaction, family time, sleep, eating healthy, and helping others in some way. Of course there is work too and I want to make sure that I get as many of these things done although I do not have a lot of scheduled or written priorities.

What happens 

I know that this is bad but it usually works for me, well usually until weeks like this knock me down and out.

So what happens during weeks like this (days as well sometimes) is that emotionally we get hit by something, feel a bit down, and then hit by something else and this will just lead us to shield ourselves. In these situations we just shut down the things that are important and we go into protection mode. I have done this, I bet you have done this, and we are all built with a defence mechanism that forces us in times of trouble or distress to just do what is needed and let everything else fall be the wayside.

Is this ok?

I know that how I act, and how we act as individuals is fine. This is the way we are built and how we are supposed to be. I look back on my last week and know that I did what was important (taking care of my family and especially my daughter) but I also made some bad decisions in that I have vague priorities that I did not complete.

I remember a story a few years ago about Kobe Bryant and how he was able to compartmentalize parts of his life. He was in the middle of the rape trial that could possibly put him in prison and he would fly back to LA and play some of the best basketball of his career as he was probably in his worst personal trials of his life. The power of this compartmentalization is something that we should all think about and try to do when the world feels like it is closing in on us.

What to do, what to do…

I am really not that great at this but I am learning. What you need to do is have some goals and plans. Every morning, or the evening before decide based on your life, short term, and daily goals what is important to get done. This does not mean that you have to have 20 things planned or anything in fact just having two or three outcomes or goals for that day are all you need.

This is not what I do and it is my own fault. If I had a goal just to sit down for 30 minutes each day this week to write a blog post and interact on Facebook then I would have got things done while at the same time I could have helped my wife, son, and daughter with their problems better.

Even better of course is to decide on Sunday night what your priorities for the week are and then extrapolate what needs to be done each day to reach those before the next Sunday night comes along.

Also we have to remember that life is supposed to be about those around us. Family and friends are always the top priority and down weeks will happen, this last week fore me is fine but people will have their lives spiral out of control through inaction and bad decisions all the time. don’t be that person!

So now it is time for you

So what do you do? Hop in here with a quick comment and let us all see some other ideas. Do you plan your day? Do you have any daily goals? Do your emotions lead you to making bad decisions or like me just no decisions? I know this could lead to the whole issue of emotional eating but I wanted to keep it a bit more defined to what we do in the situation of emotions and lifestyle.


Don’t Let Your Emotions Cloud Judgement, 5.0 out of 5 based on 1 rating

Related Blogs

  • Related Blogs on Bad Today
Categories
Weight Loss Exercise

Potassium and Weight Loss



Did you know that potassium is classified as a metal? Strange as it sounds, your body needs this metal – it’s an essential mineral that occurs in abundance in your body. Roughly 95% of your body’s potassium is stored within your cells. It’s called an electrolyte, like sodium, calcium, magnesium and chloride, because it conducts electricity when dissolved in water.

Potassium and Electrolyte Balance

It’s very important for our bodies to maintain the correct amount of potassium. A deficiency can manifest itself as muscle weakness, fatigue, irritability, confusion or heart problems. Potassium is often loss through sweat, which is why athletes drink electrolyte balancing drinks – to replace loss potassium and other electrolytes. The same is true of alcohol consumption, so down a sports drink after a night of drinking too.

This mineral can have a big impact on your weight through indirect means. It won’t cause fat to magically melt away, but it will support some bodily processes that your body must go through for weight loss.

One thing potassium does is contribute to healthy muscles. Healthy muscles are able to contract correctly, heal after injuries, and grow with the correct exercise techniques. This is important because muscles are 24 hour calorie burning machines. The more you engage your muscles, the stronger and bigger they’ll become – making them burn more and more calories whether you’re actively trying to or not. Muscles take up a lot of energy (calories) just to survive. Fill your body with more muscle mass, and fat will naturally start being reduced.

Another thing potassium will do is assist your body in converting food into energy. Potassium is important to the health of your cells. Inside your cells, an organelle called mitochondria is busy combining your food’s nutrients with oxygen, thus converting it into energy. Potassium helps keep this process running smoothly. With the increased energy, you’ll find you have better workouts and more energy to keep up with your weight loss goals.

Potassium and Water Weight

Potassium also helps to balance sodium levels. This helps a great deal if you have problems with water weight.

There are many differences in expert opinions about just how much potassium you need on a daily basis. There’s no number set in stone, but aim for around 3500 mg a day. In most American’s existing diets, only 2000 mg of potassium is provided. Although it doesn’t seem like too big of a deal, it means most American’s are slightly deficient in potassium and may be suffering from minor ill effects of that deficiency.

Luckily, it’s easy to increase the amount of potassium you’re consuming by adding more healthy foods to your diet. Potassium is found in large quantities in many fruits and vegatables. Look to swiss chard, mushrooms, spinach, celery, romaine lettuce, squash, basil, tomatoes, cauliflower, asparagus, cucumbers, bananas, oatmeal, peanuts and yogurt to name a bunch.

Whenever possible, avoid cooking or adding water to foods when you’re eating them for the purpose of increasing potassium levels. Doing so will reduce potassium intake. If you think you’re not getting enough potassium because you like to cook your potassium rich foods, consider drinking parsley tea, which extracts large amounts of potassium from the parsley, leaving it in the hot water.

And although potassium does so many great things for you and will help with weight loss, it’s important that you don’t go overboard. You can go too far, and taking too much potassium could put you in danger. Excess amounts can cause hyperkalemia. Hyperkalemia may cause stomach irritation and possibly trigger a heart attack because it causes irregular heartbeat. It’s hard to overdose on food and supplement sources, though. It usually only becomes a danger if you take potassium salts or if you’re naturally prone to develop hyperkalemia.

Potassium is a great tool to help you reach your weight loss goals. It’s simple to obtain too, as you simply have to eat a variety of healthy foods, which should have been the first commitment you made when deciding to lose weight anyway.

Related Blogs

  • Related Blogs on Alcohol Consumption
  • Related Blogs on Bodily Processes