How Busy City Dwellers Can Incorporate Healthy Living in Their Lives

If there’s one thing we know about living in the city, it’s that people always get away with the “I’m too busy” excuse when it comes to working out and taking care of their health. Well, it isn’t a complete lie. Traffic, late nights at the office, and stress from work prevent people from getting some me-time in the gym. 

The mentality when it comes to living healthy is that we have to warp our schedules around activities that make us healthy. We think about signing up for a gym membership, committing a few hours a week to meal prep, and wake up super early to get a morning jog.

What if we tell you this doesn’t have to be the case? In this article, we’ll take a look at how busy city folk, like you and me, can incorporate healthy habits as part of our lifestyles.

Make Your Commutes Your Workout

If fitness fanatics won’t wake up at 5 am to go for a jog, I don’t expect the average Joe to do so. Instead, why not go with something feasible, like jogging or cycling to work? If you don’t want to get sticky-icky when you arrive, take the public transport in the morning and jog back home when you’re done for the day.

Before you think of the “but I have my laptop” excuse, there are many running backpacks with laptop compartments out there to keep your laptop safe and secure! 

If your office building has a shower or you naturally don’t sweat a lot, getting some cardio in during your commute is a great way to prime your body for the long day ahead. You’ll feel energized and more productive to the point it becomes an addictive sensation. 

If you’re running or cycling home after work, you’ll realize you will come home less stressed due to your body releasing endorphins. 

Watch Your Posture

You probably weren’t expecting this, but you need this the most. Did you know that on average, the office worker sits for 15 hours a day? Our necks are in super awkward positions when we’re hunching over our laptops. The discs in our spine take a huge beating when we sit with poor posture.

To make things worse, a sedentary lifestyle has been associated with high blood pressure, high cholesterol, and heart disease.

If your office has standing desks, it’s a good idea to make full use of them. If not, sitting on a medicine ball will force you into watching your posture (you might get a few weird looks at first, but you’re just watching out for yourself!). 

Personally, I prefer standing up and having a quick walk around the office. It makes my blood circulate better and reduces sleepiness in the process.

Healthy Snacking

We’re all guilty of munching on brownies while typing away on our keyboards. If you’re wondering why you’ve developed love handles so suddenly despite “just” eating 3 meals a day, you’ve probably found your answer.

There’s nothing wrong with snacking if what we consume is healthy. In fact, this is a great way to prompt your body and mind into following a healthy lifestyle. Best-selling author Charles Duhigg calls this the “keystone habit” in The Power of Habit.

So what do you do? Replace whatever junk food you have within reach with healthy alternatives like nuts, chickpeas, cut fruit, and greek yogurt. These alternatives aren’t just delicious, but they are packed with all the nutrients you need to function optimally and keep your mood in check as your hormones will be better regulated!

Calm Sweet Calm by Hum Nutrition

To combat stress and worry some people take oral medication that helps the mind relax just like the Calm Sweet Calm from  HUM Nutrition.  This new product helps reduce stress symptoms and promotes better sleep. Thus, resulting in waking hours filled with vigor and optimism.

This has been a crazy year what with the pandemic causing so much stress and anxiety. There’s the not knowing of what will happen when 2020 is over that is making people stir crazy with worry. Must we continue to spend most of our days cooped up in the safety and comfort of our homes? Or will the new year bring hope that we will be safe in the company of loved ones?

The good thing is humans are innately creative and adaptive. They know how to handle certain situations and know how to keep themselves calm when under duress. Suffice to say, they know how to address stress and worry. Some keep up with the things that make them happy while others turn to a more active lifestyle to trigger the release of endorphins, or chemicals in our body that help us feel happy.

Then there is the clinical path. Professionals in the field of science, nutrition, and pharmaceuticals found ways to turn nature’s healing properties into medicine.  The Calm Sweet Calm, for instance, provides mental and physical support through the use of organic ingredients.

Happy and Healthy Inside and Out

HUM Nutrition caters to all things wellness, be it for the body or mind. They help consumers achieve their beauty and wellness goals with the aid of professionals in the field of nutrition. The company provides supplements that addressed each individual’s personalized needs. The Calm Sweet Calm is another breakthrough product that targets both mental and physical health. It helps manage symptoms of stress that can be debilitating both mentally and physically.

Calm Sweet Calm helps reduce levels of cortisol in your body. Cortisol is beneficial as it helps you know when you’re in danger. Thus its codename, “fight-or-flight hormone.” But too much of it has the potential to cause anxiety attacks. Naturally, when cortisol levels are minimized you are mentally alert and are able to focus or concentrate on the task at hand.

Potent and Pure Ingredients

HUM Nutrition only uses sustainably sourced and clinically proven ingredients that are pure and potent, gluten-free, vegan, and non-GMO to make Calm Sweet Calm. The key ingredients include Ashwagandha, otherwise called Indian ginseng or winter cherry, and L-Theanine, both proven to be beneficial in reducing stress and anxiety symptoms.

The use of Ashwagandha as a wellness supplement takes its roots from ancient India’s practice of Ayurvedic principles of natural healing. It is a medicinal herb known to reduce symptoms of stress, anxiety, and depression. It also helps with brain and memory functions.

An 8-week clinical study on the effects of Ashwagandha on 64 adults showed it greatly reduced symptoms of anxiety and depression by 72 percent. There is also a significant reduction in stress and cortisol levels by 44 and 28 percent, respectively.

Meanwhile, L-Theanine promotes relaxation but without drowsiness. It is a form of amino acid commonly found in tea leaves. It provides a calming effect both mentally and emotionally.  L-Theanine also helps improve focus and increase the levels of dopamine in the body so you feel happier and energetic.

Delicious and Healthy

HUM Nutrition cares for its consumers as such each Calm Sweet Calm gummy comes in an adorable heart shape. A bottle contains sixty delicious gummies that need to be taken twice daily anytime, with or without food. Expect to see good results in 4-6 weeks with continued use so it’s best to set daily reminders so you don’t miss out.

Personally, Calm Sweet Calm gave that lulling effect upon intake. But it does not force your eyes shut. Instead, you naturally drift off to sleep and amazingly wake up feeling well-rested, calm, and focused even after only less than eight hours of sleep.

Home Workouts: Covid-19 and Keeping Fit During Lockdown

For the decade that was meant to bring about change, hope and so much more, 2020 was literally a smack in the face from the offset. It’s not every year that a pandemic sweeps across the world, but this is exactly what happened in 2020 with the outbreak of the Covid-19 virus.

People all over the world have been affected by the coronavirus, with a tragically huge number of deaths in countries on all four corners of the globe. Even now as we approach the end of 2020, there are many cities and locations everywhere that are going into a second lockdown. The pandemic is still among us, and it could take a long time before life returns to how we knew it before.

Social distancing and restrictions

During the lockdowns of 2020, a number of businesses and places were forced to shut down. The spread of the virus needed to be controlled and contained; thus, the most effective way of doing this was to get people to stay indoors at home.

Places, where there were large gatherings of people such as museums, restaurants, sporting events and clubs, were all ordered to close. Other facilities such as gyms, fitness centers and swimming pools were also closed.

Exercising during the lockdown

With the closure of gyms and fitness centers all over the world, people started to exercise at home instead. There were allowances during lockdown for people to get at least an hour’s exercise outdoors every day, but these types of exercises were limited to things such as walking, running or cycling.

Many people began investing in gym and fitness equipment for their homes, and the home gym market was one that really started to boom. People the world over were buying all types of gym equipment, from dumbbells to treadmills. The demand was surging and at times, simply couldn’t keep up with the demand. Ecommerce businesses such as Gorillasports saw huge growth in sales of all types of fitness equipment.

Setting up a home gym

The solution of a home gym setup was very popular, and even people who lived in a small home without any real extra space were still shuffling furniture around in order to make space so that they could continue to work out.

Some of the most popular gym equipment that people were purchasing were things such as dumbbells, pull up bars, kettlebells and yoga mats. These were all things that were not too large in size, and could easily be stored under the bed or inside the wardrobe when not in use.

For those who were lucky enough to live in a larger home and have a spare room or empty garage, they were able to set up a lot more equipment and purchase some of the larger pieces of gym equipment such as a treadmill, exercise bike or rowing machine. Others were buying weight lifting equipment in order to retain the regular workout schedules that they used to follow in their local gyms.

The Lockdown and Gym Closures

The lockdown due to the Covid-19 outbreak was something that played a major role in the way people began to work out at home. With the closure of gyms and fitness centers, no one knew when they would reopen, and what the new rules and regulations would be.

Even when gyms could reopen, it was clear that there would be stricter limits on the number of people that could be inside at any one time, due to social distancing. Gyms that operated classes such as yoga or Pilates would probably have to half the number of people who could take part.

Benefits of working out at home

Being forced to find alternative places to keep fit and workout meant that most people had to do so from home. Though it was not an easy transition for most gym-goers, it was better than nothing.

However, there were some benefits from working out at home, such as being able to do so in the privacy and safety of your household. You weren’t going to be at risk of catching or spreading germs to anyone else, and you wouldn’t need to worry about needing to clean down every piece of equipment after you’ve used it.

In your home gym, there is no waiting time or timetables to follow. You can work out when you want, how you want. There wouldn’t be any time limitations put on how long you could use the treadmill, or other pieces of equipment unless of course, you were working out at the same time as other family members.

And on the subject of family members, having a home gym set up is a great way for all of the family to stay fit and be able to work out. It can also be a great introduction to general fitness and exercise for those who have young children.

One final point to make with regards to family is that by having your own home gym, you are going to be making huge savings each month on gym subscriptions. A monthly family subscription to your local gym could cost you several hundred dollars, so having your own gym at home can be a great investment.

Cons of working out at home

Of course, as with everything in life, there are cons as well as pros. One of the main drawbacks of working out at home is that you are not — unless you are extremely rich — going to have all of the equipment that you would have access to in your local gym. You can buy a few pieces of equipment, but most people are going to be restricted by two important elements – the space they have available at home, and the cost of buying the equipment.

There is also a lack of variety of the type of workouts you can do. If you are limited on the equipment you have at home, there are only a certain number of workouts that you can do.

Another thing that many people miss about a real gym is the interaction between other members. There’s something about having other people working out around you that can give you a little boost and get you working a little harder and breaking into more of a sweat.

Staying Fit While Working From Home

Working from home and telecommuting has become quite popular over the last decade. We now have remote workers who work for international clients in the comfort of their homes. The internet world has opened up an online gig economy that was unheard of a decade ago.

2020 has been a year of interruptions. Various organizations worldwide were forced to adopt work from home policies as Covid-19 continues to disrupt the normal way of life. However, there is a challenge when it comes to staying fit when working from home. The idea of not having to cover stairs, no team-building activities, and working from the couch may lead to a not-so-healthy lifestyle. Let us explore different approaches to stay fit when working from home:

Invest in workout equipment

The farthest you might walk can be from your bedroom to your work station. Visiting a gym may also seem impossible, and laziness may kick in. Investing in several workout tools can help you maintain a fit body even if you do not have to leave your home. The beauty of some of these workout tools is that they do not require a big space. The ideal pieces of equipment are those that help you work out different parts of the body. A good example is a home stepper machine that is ideal for both beginners and experts as well. This tool’s beauty is that it has different levels of resistance, which allows you to adjust as you progress.

Home workout tools vary in design and prize. The good news is that there are different models for home and commercial use. Analyze the muscles that you want to work on before you choose your ideal tool. Some of these tools require maintenance, while some you can use for years without any issue. Follow the manufacturer’s guidelines to ensure that you get the best out of the pieces of equipment that you invest in.

Design a workout plan

What many people who work from home lack is discipline and commitment to lead a fit lifestyle. Some start on a high note and then quit halfway. Do not expect to realize any benefits when you work out for a week, halt for two weeks, and then resume for another two weeks. Exercise needs consistency, or else you have to start all over again every time you halt. You can either workout early in the morning or late in the evening, depending on your plans and schedules. Come up with makeup sessions whenever you fail to follow your plan due to various reasons.

The plan should also account for relaxation time to allow your muscles to work at their best. You can start with 30-minutes sessions for the first few weeks and then progress as you get used to it. Don’t compare yourself with experts in this field as you are setting yourself up for disappointments. Take advantage of free online resources to help you draft a workout plan that suits your needs. Consulting an expert in this field can also help you design a plan that suits your physical state.

Mind what you eat

Being near the fridge can be tempting. You may be tempted to have a bite now and then as everything is near your reach. Snacking becomes the order of the day, and you may end up packing extra pounds. You may end up being obese as you eat more than what your body can consume. It may feel great working from your couch. However, being near your pantry comes with loads of temptations. Having a dedicated working space is the first step towards avoiding unnecessary snacking. It can be your basement or your study room as long as you do not see your fridge in near sight.

You need to determine what your body needs based on your health and activity levels. Working from home grants you a chance to control what gets into your body. Pack your fridge and pantry with healthy foods with the right calorie levels. Create a meal plan that ensures that you have a balanced diet. Having designated snack and meal times ensures that you do not overeat or eat less than what your body needs. Drink water a lot and reduce the intake of soda or other drinks with high sugar levels.

Invest in a good workstation

The type of workstation that you have will determine your productivity levels as well as your comfort. Working directly from the couch sounds like a great idea. However, you may end up with back or neck pains as you struggle to keep up with your normal duties. Having a dedicated workstation will help you achieve your dreams. Take your time and shop around to get a table and chair that supports your limbs.

The size of your house will determine the set up that you will have in your home office. If you are lucky to have an extra room, then you can convert it into an office. Your study room can also serve as the perfect workstation. The ideal space should be free of distractions that might make your mind wander away from the tasks at hand. The lighting should also be great because the health of your eyes matters as well. The first thing you need to get is an ergonomically sound chair if you want your back to be grateful. You can as well get an adjustable desk that will allow you to stand whenever you feel strained.

Take care of your mental health

We all know that you are chasing that extra coin. You may as well be going through marital challenges, finances, or even work-related stress. All these challenges may make you weak mentally. Your productivity will deteriorate with time, and your physical wellness is also bound to suffer when your mental health is not in check. Being mentally conscious is the first step towards winning this journey. You need to identify some of the areas that are stressing you out. For instance, if it is finances, you have to develop a plan on how to get more.

Simple exercises such as yoga can help you get the peace of mind you have been craving for. Surround yourself with people that want the best out of you and not those with negative energy. Listening to soothing music as you work can boost your moods and make you more productive. Meditate whenever you feel as if life is becoming too much to bear. Find a hobby such as playing an instrument that will help you overcome negative emotions. Seek help from experts whenever you feel down or even talk with someone who cares to listen.

Jog in the neighborhood

Working from home should not feel like enslavement. You can still spare a few minutes and jog in your neighborhood. Some of the health benefits you get from jogging include improved cardiovascular health, strengthen muscles, and aid in weight loss. You can get a workout partner or jog alone, depending on your preferences. Invest in simple gadgets that will help you know the distance you have covered and the strides that you have made. The ideal jogging route should have moderate traffic or designated area for pedestrians. You can as well jog in a nearby park if you do not want to deal with traffic.

The beauty of jogging is that you do not need to invest a lot to enjoy this amazing exercise activity. Buy some comfortable shoes and jogging pants and be ready to hit the road. Set some goals, start by covering maybe 10 miles for the first few weeks, and gradually increase. You can carry some drinking water to ensure that you are hydrated during the entire trip. A portable music device can keep you focused as you wander through the streets or the running track.

Cycle

Cycling is an awesome activity that does not discriminate based on age. It is one of those activities that involves almost all muscles in your body. Your cardiovascular health stands to benefit a lot when you cycle often. Your muscle will also become stronger when you make cycling a routine. It also an awesome approach to burn extra fats, which helps you shed extra weight. People who cycle a lot also show signs of happiness, which lowers stress levels. It is also an awesome exercise to improve posture and coordination.

Ensure that you are good at cycling before you hit the busy roads in your area. Cycle in an area that you feel comfortable. Some countries have designated cycling areas as they understand the benefits that come with this activity. Set goals that allow you to start small and then improve gradually. Get the right cycling gear such as pants, a helmet, gloves, and pads to protect you from injuries. Ensure that you maintain your bike as this reduces the chances of having accidents while on the move. Cycling alone can be boring, but you can have a cycling partner or join a club.

Join an online class

The internet world has opened up a million opportunities, and online learning has become the norm and fun way to exchange ideas. There are thousands of fitness programs that you can join online, depending on your needs. A good example is a yoga class that helps a lot when you want to enjoy both physically and mentally. All that you need is a yoga mat and a good internet connection. Dancing is another perfect example of an activity that you can enjoy from online courses. The choice of dancing routines will depend on the trainer. Mindful and meditation classes are other courses that you can join to benefit your mental health. You can stream some of these classes live, while others are prerecorded.

There are both free and paid classes based, and they vary from one trainer to the next. Ensure that the trainer you select has the right credentials and skills to take you through the program. The length of the classes will vary from one program to the other. Select one that suits your schedules if you value consistency. Ask questions if there are some areas that you may need clarifications. You can combine several classes or even select an extensive one that covers different aspects.

Maintain work-life balance

Does work-life balance apply to those who are working from home? This question comes up a lot, and it is a genuine concern. There is a certain level of freedom that comes with working from home, depending on your job type. The idea of replying to an email at any time of the day seems like a great idea. You can even choose when you work on certain tasks unless your boss or clients track your progress. You can select the time that you feel most comfortable to handle some tasks.

You need to know when it is time for work and when you need to have social time. Let your clients know your preferred work hours and when you need to rest. Set boundaries and be disciplined because both work and social life matters. Do not take advantage of not having someone checking over you to neglect your duties. Take a few minutes every day to write down what you will handle during the day.

Network with other telecommuters

Working alone may seem like a great experience in the first few months. However, there comes a time when you want to interact with other people. Joining online groups on social media platforms can help you overcome some of these challenges. These groups come in handy when you want to learn industry trends. It is also an awesome opportunity when you want to exchange ideas and learn a few tricks. The choice of such groups will depend on your profession and what you want to achieve.

Working from home is one of the greatest ideas of the 21^st century. However, failure to check your health may lead you to life-threatening challenges that will take years to overcome. Following some of the above tips makes it easy to lead a healthy lifestyle while still advancing your career.

6 Benefits of Running

We all know that running is good for us, but do you know how many ways it can improve your health? This long-beloved exercise is simply an extension of what humans are made for, and partaking regularly has amazing results. Read on for some great benefits that’ll help motivate you to get moving!

1. Improved Cardiovascular Health

Our heart plays a huge role in our health, and moderate aerobic exercise like running is a great way to improve things across the board. Getting the blood pumping is a necessity to maintain a healthy heart, and running requires nothing more than a stretch of road and some running shoes.

The benefits work well for both young and old, according to studies. Science shows an overall improvement to the health of the heart and the vascular system when someone begins training by running.

It’s a great situation to be in, and often a cherry on top of the other improvements the new runner will see.

2. Strengthened Muscles

For many, there’s a heavy divide between resistance training and cardio. Weightlifting is often seen as the only way to improve the strength of muscles, while running is seen as primarily helping out the heart and lungs.

If you want Mr. Olympia thighs then you may want to stick to squats, but for the average person running helps with tone and size. The average person isn’t going to end up underdeveloped when running is a primary part of their routine.

Don’t leave out resistance training, however, as it’s been found to be synergistic with running! Especially for those who are just beginning their fitness journey.

3. Better Sleep

If you’re like… well, most of us, then sleep is always an issue. Running, and other exercises, actually work to help you sleep better. As a bonus, you’ll also be better at running if you can regularly get a full night’s worth of shut-eye.

The complicated relationship between exercise and sleep isn’t fully understood. Studies show regular exercise improves sleep quantity and quality.

That doesn’t mean you should run before bed, however. Often exercise has the effect of waking us up, it’s the run in the morning or afternoon that helps you get better shut-eye

If insomnia is a serious problem in your life, then you just have another reason to get out there and exercise. The improvements can be drastic, especially at the start of your training.

4. Improved Mood

Exercise has the ability to improve our mental health as well as the physical. And not just for the duration of the fabled “runner’s high” that many people seek out. There’s even more to it than taking your dog along and feeling better.

The relations between running, dopamine, and serotonin are complex but the overall effect is that regular exercise improves mood and lowers depression symptoms. It seems to act as an overall tonic for mental health.

How much of a boost? Well, in people with depression it’s reported to promote similar improvements to antidepressants. That’s a huge bonus, and those who may be afflicted with depression should look into running as a possible extra therapy.

For the rest of us, it just makes the day a bit easier overall. In either case, it’s not an improvement that many people expect!

5. Losing Weight

If you’re carrying a few extra pounds, then you’ve most likely looked into running. Like all forms of cardiovascular exercise, running works well for that purpose when someone is regular about it. It burns calories consistently, and that adds up over time.

More importantly, it helps form the basis of healthy habits which lead to lasting weight loss. You won’t melt off pounds within 15 minutes a day of moving, but if you stay consistent and alter your caloric intake running is the easiest way to consistently shed excess weight.

Running doesn’t require any expensive equipment, which means it’s a perennial favorite for those who want to lose some extra poundage. Use it as the basis, and make the other required life changes, and you’re in good hands when it comes to weight loss!

6. Improved Knee and Back Health

While runners sometimes end up injured, studies show lower rates of arthritis in the hips and knees of active runners. The ability to take the edge off of the aging process is no joke.

You’ll need to make sure you have the correct form and run on a suitable surface to maintain the benefits, but it’s a small price to pay for aging more gracefully.

Overall joint health means more than freedom from a bit of pain. It’s a serious quality of life issue that many people will face as their body slows down in the golden years. Slow down joint deterioration with a smart running plan, and you’ll be spray for longer!

So, Get Moving!

Taking your health seriously starts with exercise, and running is the simplest way to dive in for a novice. The benefits of running are life-changers for those who can stick with a solid, sensible plan to approach the matter. So, are you ready to start running and reap the benefits?