Exercises To Be More Positive

According to recent polls, Americans are more anxious and stressed out than ever before. From inflation costs to post-pandemic stressors, war threats, and unrelenting pressure at home and work, people can’t help but feel uneasy and overwhelmed.

 

Luckily, there are things you can do to help ease the impact of stress on your daily life. For example, you can establish a routine that supports your mental and physical well-being.

 

Another is to do physical and mental activities that can help you become more positive and less apprehensive.

 

This article gathers some of the best exercises to help you relish a more positive lifestyle while successfully dealing with that feeling of restlessness that comes with living in times of uncertainty.

 

Physical Vs. Mental Exercises To Be More Positive

 

Through years of research, scientists have discovered that both physical and mental exercises impact how we see the world and our place in it. Our self-confidence increases, we have a more positive mindset, and we get sick less often.

 

Physical Exercises

 

Science tells us that physical exercise improves our overall health. We lose weight and get in shape, so our physical health gets a nice boost.

 

But that’s not all. When we work out regularly, we don’t just look good, we also start feeling good about ourselves as well.

 

Studies show that after just 15–20 minutes of exercise, your brain releases feel-good hormones. These chemicals flow through your system and begin to lower anxiety and depression. They also improve your self-esteem, lift your mood, and enhance cognitive functions.

 

The best exercises you can do to be more positive are aerobic exercises that get your heart pumping and the blood flowing through your veins.

 

Also, if you do these exercises outdoors in the fresh air, you’ll get double the benefits. One study shows that working out in nature improves self-esteem, reduces stress, and makes you feel more cheerful.

 

Mental Exercises

 

If you’re looking for ways to be more positive-minded, there are many mental exercises you can do like creating a vision board or starting a gratitude journal.

 

By practicing these exercises, also called mental health activities, you can do a bit of soul-searching and look inward to gain a better understanding of who you are. The better you know yourself, the easier you’ll find it to navigate through life’s ups and downs.

 

You know what your values and principles are, so whenever you’re at a crossroads and have to make a decision, you have a clear vision of what works best for you.

 

50 Positive-Thinking Exercises

 

1. Practice positive affirmations
2. Engage in physical activity
3. Do some gardening
4. Listen to your favorite music
5. Read more
6. Socialize in person
7. Meditate
8. Do yoga
9. Learn a new language
10. Dance
11. Learn Tai Chi
12. Get good quality sleep each night
13. Play brain games like chess, Sudoku, puzzles, and crosswords
14. Learn from the past
15. Practice forgiveness
16. Work on visualization
17. Celebrate your victories
18. Learn how to control negative self-talk
19. Express gratitude
20. Let go of the things that don’t make much difference in the long run
21. Volunteer
22. Do something thoughtful for someone you care about
23. Create a daily self-care routine
24. Focus on your breathing
25. Do something creative
26. Find your happy place
27. Accept the things you can’t control
28. Smile more
29. Limit the amount of negativity you allow into your life
30. Be kind to yourself
31. Avoid catastrophizing
32. Believe in yourself more
33. Learn from your mistakes
34. Do one thing each week that makes you feel uncomfortable
35. Create realistic goals
36. Read one positive quote each day
37. Create a vision board
38. Set clear boundaries when your workday ends and your personal time begins
39. Learn a new skill
40. Choose accountability over playing the victim
41. See the good in your world
42. Know that you’re worthy of good things
43. Sit up straight
44. Make it a point to learn something new every day
45. Be constructive in your criticism of yourself and others
46. Know your strengths and weaknesses
47. Practice compassion
48. Use the mirror technique
49. Make peace with the past
50. Turn off technology for 30 minutes each day

 

6 Hobbies For Physical Health

It’s an appealing idea to embody the Vulcan words of farewell, “live long and prosper.” However, navigating the creation of a long, healthy, and prosperous life can feel overwhelming, or worse, tedious. To combat this, it helps to make things that are good for us both accessible and fun. To that end, the following six hobbies for physical health have you covered.

 

1. Dance 

 

Incorporating dance into your life can be an organized event, such as taking a class, attending salsa night at a Latin club, or heading to a concert. However, it can also be more impromptu, like putting on music that gets you moving and dancing like no one is watching.  Regardless, it will be good for you.

 

A study for Complementary Therapies In Medicine found that exercise is as good as drug interventions for reducing the risk of overall mortality. In addition, they found that dance was a more enjoyable, easier-to-maintain, form of exercise that helps people to lose weight, improve flexibility, gain muscle tone, improve cardiovascular health, and convey social/emotional benefits.^[1]

2. Cycling 

 

You can ride a cruiser, invest in a peloton, downhill race, road bike cross country, or some other variation on the theme. There are many ways to cycle and each of them offers health benefits, a community of like-minded enthusiasts, and an enjoyable way to move your body.

3. Couples Yoga 

 

Yoga is good for you. Few would bother to argue that point. In this case, the more can definitely be the merrier. There are postures you can try with a partner that would be impossible alone. Plus, the social aspect reinforces relationships, another key component of overall health.

4. Running

 

The wonderful thing about running is that you can do it anywhere.  All it takes is you, a pair of shoes, and the will to get going.  When running in a new place, you see it in ways that you couldn’t otherwise. It’s immersive and personal. There’s also a meditative quality to it, an awareness of breath, gait, and environment that can firmly plant you in the present, enriching the moment and your life as a whole.

 

5. Swimming

 

This is an activity that provides it all: challenges, intensity, myriad variations, low impact, and immersion in a fundamental element. In addition, there is something comforting about being in the water, perhaps an unconscious reminder of the womb.   

 

6. Birding

 

Being in nature has been proven to benefit the mind, body, and spirit.^[2] When you add to this experience the mindful awareness of another species, the benefits multiply.  In a simple sense, you create a kind of treasure hunt as you attune your eyes to picking out new feathered friends. 

 

Each additional identification deepens and broadens your perception of the world around you. This connection increases your capacity to care for yourself and others by expanding your scope of care. Inclusiveness is good for everything.

 

The Takeaway

 

Making play out of the physical activities you engage in makes them more enjoyable and hence more sustainable over time. It doesn’t matter what you choose to do, what’s important is that you keep moving. Use these six hobbies for physical health as a springboard and explore some ideas of your own.  This is your adventure, make it a good one.

 

References:

1. Lakes, K. D., Marvin, S., Rowley, J., Nicolas, M. S., Arastoo, S., Viray, L., Orozco, A., & Jurnak, F. (2016). Dancer perceptions of the cognitive, social, emotional, and physical benefits of modern styles of partnered dancing. Complementary therapies in medicine, 26, 117–122. https://doi.org/10.1016/j.ctim.2016.03.007
2. Robbins, J. (2020, January 9). Ecopsychology: How Immersion in Nature Benefits Your Health. Yale E360. Retrieved September 27, 2022, from https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health

Heal Yourself: Get Back to Nature

Even the most anti-outdoorsy type has to admit that they feel calmer when they smell the fresh air and see the sunlight filtering in through the leaves. It fills us with a sense of comfort and relaxation.

 

Not only does it make us feel good, but it also heals us from the inside out. It shows in how we think more clearly and how our moods are restored when we’re around nature.

Keep reading to learn more about how to heal yourself through nature.

 

Why Do We Feel Good When We’re in Nature?

 

Getting back to nature acts as a reminder that we’re all part of the natural world. We’re all connected somehow, which is why you feel at peace when you’re in a quiet forest or a meadow.

 

Think of when you walk barefoot on the beach or a patch of green grass. You know that pleasant feeling you get? It feels like you’re home, comfortable, relaxed, and at ease.

 

The best part is all the stress and tension you’ve been holding onto melts away somehow. It’s like a weight has been lifted off your shoulders, and you feel freer and lighter.

 

How Can We Reconnect with Nature?

 

Finding opportunities to reconnect with nature and take advantage of its healing benefits can be a challenge in our hectic lifestyles. Yet, you don’t have to go camping in the middle of nowhere to enjoy nature. Instead, there are ways you can do just that right in the comfort of your own home.

 

Take a look.

 

Gardening

 

Don’t lose hope if you’re not into hiking or camping outdoors. You can still be close to nature but in a different way.

 

For example, you can plant a vegetable garden in your yard. Tending to plants allows you to spend a good deal of time with nature and connect with the earth.

 

You get to breathe in the fresh smell of the soil and the plants themselves. But, of course, that’s even more enjoyable if you’re planting fragrant plants, such as jasmines, roses, or lilies.

 

You also get to connect to nature in a hands-on, visceral way that, for some people, can become very personal. In fact, many gardeners say that when they’re tending their gardens, they feel a deeper bond with nature they hadn’t felt before.

 

Many also feel that gardening makes them feel that they’re part of something bigger than themselves. This special connection allows them to bridge the gap between our hectic, modern world and the natural world.

 

Mindfulness Meditation

 

Being outdoors is such a wonderful opportunity to slow down and breathe. Look around and see all the colors around you. Take in how the light plays through the leaves or reflects off a big, shiny rock.

 

Next, close your eyes and take a deep breath. Inhale as much fresh, clean air as you can to cleanse out your lungs from the smog and fumes, we’re so used to taking in.

 

Then, stop and listen. Really listen to the birds and crickets chirping, as well as any other creatures, big or small.

 

Also, if there’s a brook or stream nearby, pay close attention to the sound of the water. Studies show that the sound of running water is calming and can even have an anti-depressant effect.

 

Yet, the best thing to listen out for in nature is nothing. That calm quietude has become so rare that we sometimes don’t know just how much we miss.

 

Forest Bathing

 

‘Forest bathing,’ or ‘shinrin-yoku’ in Japanese, is the art of moving slowly and mindfully through a forest. The aim of this Asian practice is for you to engage all your five senses along the way.

 

So, with each step, you take in all the sights, sounds, and smells of your surroundings. This experience is similar to mindful meditation, which we mentioned above.

 

Yet, it goes beyond stimulating the parasympathetic nervous system or reducing your stress levels. Forest bathing also helps increase anti-inflammatory properties in your body and boost your immune system, all thanks to the terpenes you inhale as you’re walking through the forest.

 

Conclusion

 

More and more, people are starting to realize that the best way to heal themselves is by getting back to nature. It’s true that the more time we take to relax and unwind in nature, the better off we’ll be.

 

Staying Young Through All Your Years

There’s nothing wrong with enjoying the experience and wisdom that comes as we get a bit older. Even looking at those grey hair or fine lines can give you a feeling of fulfilment.

 

However, what most people dread about aging isn’t just looking old; it’s also feeling old. Everybody wants to avoid all those aches, pains, and cognitive decline that sometimes accompany old age.

 

Yet, we’re here to tell you about some expert-approved strategies that can help you look and feel young, healthy, and vibrant.

 

Let’s get started.

 

1. Meditate Daily

 

Constant surges of cortisol and adrenaline take a heavy toll on your mental, emotional, and physical health. They’re also one the biggest instigators of chronic diseases, like depression, high blood pressure, heart diseases, and dementia.

 

An effective way to slow down the effects of stress hormones is by meditating. You can do it for just five minutes a day for an hour, depending on how much time you have and your skill level.

 

The most important part of meditation is breathing deeply and avoiding pushing away thoughts that pop into your mind. If you do get any thoughts, simply accept them, then go back to your breathing.

 

Some people also repeat a mantra, such as a certain word, phrase, prayer, or a simple hum. Mantras are known in the meditation world as ‘a relaxation response’ to the stressors of the outside world.

 

2. Volunteer Often

 

Helping others is a great way to stay young at heart. Studies show that when we help others, whether it’s a stranger or your best friend, our brain releases oxytocin. This ‘feel-good’ hormone enhances your mood and counteracts the effects of the stress hormone cortisol.

 

Volunteering also gives you a sense of purpose, boosting your self-esteem and making you feel good about yourself.

 

Another benefit of volunteering is that you get to meet new people who share similar interests. It also strengthens your support network and boosts your ties to the community.

 

3. Exercise Regularly

 

The great thing about exercise is that it doesn’t have to be grueling hour-long sessions at the gym. It can be as calming as doing some yoga or tai-chi. Both are designed to help reduce stress while strengthening your muscles.

 

There’s even been research done on their ability to rejuvenate the immune and digestive systems. Not only that, but physical exercise is great for boosting brain power as well.

 

So, they’re good for keeping your mind and body young. Other types of anti-aging workouts include:

 

• Walking

• Low-impact cardio routines

• Standing calf raises

• Swimming

• Arm and leg crosses

 

4. Eat Right

 

One of the best ways to feel and look young through all your years is to eat the right types of food. Certain foods contain the vitamins and minerals we need to reduce the risk of chronic diseases, cancer, and even Alzheimer’s.

 

Pomegranates, berries, leafy veggies, and nuts are all great examples of what health experts refer to as ‘superfoods.’ They recommend we eat these foods daily because they contain high levels of antioxidants and amino acids, as well as loads of vitamins and minerals.

 

When taken in the right amounts, they help you sleep better, boost your immune system, and improve your memory!

 

5. Stay Hydrated

 

Drinking water and other healthy beverages throughout the day helps keep your cells supple and healthy. People who drink large amounts of water throughout the day tend to have fewer wrinkles and soft lines than those who don’t.

 

Some drinks, such as green tea, have the potential to lower the risk of certain types of cancer. Even more impressive is that several studies show that drinking at least one cup a day can help boost your concentration and memory and keep your brain sharp.

 

Final Thoughts

 

Staying young through all your years is easy if you follow these tips. The important thing is to stay young at heart, adopt a positive mindset, and never stop learning.

5 Starter Steps to Self-Improvement

Let’s start by acknowledging that we’re fantastic just the way we are! Everything you’ve done and everything you are makes you you, which is a pretty terrific individual!

That said, we have to be honest with ourselves and say that there are things we’d like to see change. Maybe it’s how you deal with challenges or what you do when confronted with a disrespectful colleague.

 

These little habits or tendencies may not only be frustrating, but they could also be standing in the way of you getting an awesome promotion. So, why let them?

 

Below are five starter steps to self-improvement and feeling phenomenal about yourself.

 

Take a look.

 

1. Get to Know You

 

We take for granted that we know what we want. But unfortunately, no one teaches us how to determine our likes and dislikes, hopes and dreams. And it can take years until we actually know who we are.

 

One of the most important steps of self-improvement is understanding yourself. So, get curious about what makes you who you are. Once you become familiar with all the layers, you can start making the changes you need to improve.

 

Look at yourself objectively and ask yourself these questions:

 

• What’s my biggest motivator?

• What do I enjoy doing?

• Who are my biggest supporters?

• What are my core values?

• What do I worry about?

• What are my strengths and weaknesses?

 

2. Sleep Well

 

If you’re a night owl or just like partying, then you have to put your obligations first. It’s okay to go out with friends and enjoy a night out once a month. Yet, it’s a whole different ball game when you spend every night watching mindless hours of TV or scrolling through social media.

 

That’s ruining your cognitive abilities, as well as your physical health. Plus, it’s wasting tons of hours when you could have been doing something else.

 

According to the Sleep Foundation, the average adult needs between 7–9 hours of sleep each night. Getting that quality sleep will help you wake up fresh, energized, and ready to embark on a new day.

 

Besides keeping you focused and alert, good sleep boosts your immune system, reduces stress, and helps you maintain your weight. In addition, sleep can lower the risk of chronic diseases, such as heart disease and Type-2 diabetes.

 

3. Work Out

 

Your physical well-being has a direct impact on your mental and emotional state. Therefore, being healthy is important to living a high-quality lifestyle and not fearing what needs to be changed or improved.

 

More importantly, through regular exercise and eating healthy foods, you fuel your body and mind. So, you stop aching all over and start feeling energized.

 

You can go up a flight of stairs without feeling like your heart is about to pop out of your chest. Walking becomes your new mode of transportation, and your clothes look better than ever on you.

 

Combined, these things factor in on how you feel about yourself. When you look good, your self-esteem gets a nice boost. You become more confident to try new things or meet new people.

 

4. Stay Curious

 

Make a habit of learning something new each day for the rest of your life. Being exposed to new ways of thinking and doing has the power of changing the quality of your thoughts.

 

You get to see things from a different perspective, which gives you insight into new information. As a result, you can start changing how you live for the better.

 

Being curious doesn’t always have to be for young, eager children. You can do the same thing at any age to help you stay alert and active.

 

After all, if we’re not learning and growing, then we’re dying. Check out some ways to keep learning at any age:

 

• Read 1–2 books each week

• Take an online course

• Sign up for a class at your local community center

• Do something that scares you once a month

 

5. Celebrate Your Successes

 

No one knows about celebrating successes perhaps better than Nelson Mandela. He said, “Remember to celebrate milestones as you prepare for the road ahead.”

 

Make a habit of recognizing your hard work and accomplishments and the sacrifices you made to get there. Be proud of your progress and how you feel about everything you’ve learned in the process.

 

When you look back and know what you’re capable of achieving, you get a fresh insight into what needs to be tweaked for the next challenge. Then, you can make changes where needed to keep moving forward and improving day by day!

5 Ways To Stay Fit Without Entering A Gym

Let’s face it, the gym environment (despite the diversity of options for gyms that are present in most places) is not for everyone, either due to personal preference of atmosphere, lack of self-confidence, or possibly simply logistical issues such as time or transportation, but fortunately there are a number of ways that you can stay in shape and get some exercise without ever stepping foot into a gym.

 

Consider the following 5 suggestions that provide a workout in an alternative setting.

 

Hiking/Walking

 

Whether you go to the park closest to you and walk around for 20 minutes, or you take a day trip to whatever state park with hiking trails is most feasible for you, or even if you just take an hour to explore your town or city.

 

Consider it taking yourself on a tour of your town which likely would result in you either re-discovering the town that you call home or learning things about your city of which you were previously unaware.

 

Walking and hiking are excellent ways to get some exercise without going to a gym. Anything from a brief stroll to a vigorous hike will most certainly be worth the time and the effort, and you will be happy that you did.

 

Donate Your Time/Labor

 

Volunteering in a community garden, or with a charitable organization such as Habitat for Humanity, or any other activity of the like will not only get you moving and active without stepping on a treadmill, but the sense of accomplishment and reward that your philanthropic activities will yield will make you feel better both inside and out.

 

Your local Chamber of Commerce or YMCA would likely be able to point you in the right direction when it comes to choosing the volunteer activity that is right for you.

 

Turn Cleaning Into A Workout

 

Basically, most weekly or daily household chores (vacuuming, mopping, general maintenance and cleaning) involve a certain amount of physical activity anyway, so why not turn these tasks that need to be done anyway into a work out of sorts? Accomplishing this efficient use of your energy is as simple as putting on your work-out clothes and shoes, turning on your favorite work-out music, and just putting a little more energy into your movements as you get your house chores done.

 

Take Up A Sport That Suits You

 

Most every town and certainly every city has adult league teams that play a variety of sports such as softball, soccer, basketball, etc. Even if you’ve never played a team sport before, there is a good chance that you will find a sport and team that is appropriate for your skill level and physical ability.

 

And you might be surprised at how much you enjoy your new found activity and the comradery of your team mates, as well as you may discover a talent to which you were previously unaware you possessed which, like volunteering, will not only give you exercise and help you to stay fit but will also improve your mental and emotional health. If you find the right sport and the right team to join, it will most certainly be a win-win situation for you

 

Participate In An Obstacle Course

 

A fast-growing trend in outdoor fitness activities are organized obstacle courses, and there are options for every level of athlete, many of which are also themed which makes them more fun and interesting.

 

Obstacle courses such as Tough Mudder, Zombie Mud Run, Spartan Race, etc. are just 3 of the multiple options of fun obstacle course races that will certainly give you a work out but won’t make you spend time at the gym.

 

SOURCES:

 

http://www.health.com/fitness/10-fun-ways-to-get-fit-without-a-gym#sign-up-for-an-obstacle-course-race

 

http://www.health.com/fitness/10-fun-ways-to-get-fit-without-a-gym#join-a-team

 

https://www.google.com/search?q=obstacle+course+races&rlz=1C1CHBD_enUS790US790&oq=obstacle+course+races&aqs=chrome..69i57j0l5.4464j1j7&sourceid=chrome&ie=UTF-8