Lifestyle and behavior shape your well-being, or the state of experiencing life positively. While well-being encompasses more than your physical health, meeting your body’s needs can help you weather challenges in life better. And when you take care of your health, you prime yourself to recognize and appreciate life’s good moments more deeply.

Improving and maintaining your well-being is a lifelong journey. Make it interesting with a mix of exercises and activities that improve different functions of your body. Read to discover physical activities that improve well-being.

Enhance Flexibility

Flexibility is the ability of your body to move through a range of motion. Injury, inactivity, poor posture and form, and a lack of stretching contribute to diminished flexibility. In contrast, improving or maintaining flexibility will make you more comfortable during everyday activities that require stretching or bending.

Workouts that incorporate breathing techniques, stretches, and strength training can improve flexibility. Yoga, tai chi, and Pilates routines can yield excellent results and feature low-impact exercises.

Flexibility exercises typically require little equipment. For more variety in your workout, consider using stall bars for Pilates exercises. The stall bars can support a variety of stretches and calisthenic exercises that use your body weight to build strength.

Improve Breathing and Circulation With Aerobic Exercise

Aerobic exercises improve your heart and lung health. As our bodies require oxygen to break down food for energy, these exercises can dramatically enhance your quality of life. Aerobic exercises also decrease the risk of certain conditions, including high blood pressure, type 2 diabetes, and stroke.

The following activities are aerobic exercises.

  • Walking
  • Cycling
  • Swimming
  • Running (high impact)
  • Jumping rope (high impact)

Low-impact cardio exercises put a lower amount of stress on your joints and feet than high-impact cardio. For gentler exercise that still enhances your cardiac health, try low-impact exercises.

Have Fun With Social Activities

One of the best ways to improve well-being through physical activity is to make exercise social. Consider playing a sport such as tennis or pickleball, which is like tennis but requires less intense exertion.

Or join a class to partake in swimming, dance, cycling, or other fun activities. A class can make your workouts more fun, and you can connect with people and form positive relationships that further boost your well-being.


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Your thyroid is an important part of your body, as it’s in charge of managing your T3 and T4 levels. An issue with your thyroid can indicate worse problems throughout your body, which is why regular testing can be useful. Early detection of these issues can be a huge deal when it comes to treating them. That’s why you should learn more about the frequency you should test your thyroid at home.

How Often Should You Home Test

There’s no simple answer, as the frequency changes based on your situation and needs. Someone with certain thyroid conditions should test a lot more frequently, at least monthly. But someone without any symptoms or issues can use a test once a year. However, home tests are easy and quick, so running a test every few months won’t hurt and can catch problems early.

The Purpose of These Tests

The main reason that these tests are so important is to detect early signs of thyroid issues so that you can avoid any major problems. With these tests, you can track your thyroid as often as you want. However, ensure you know how to decipher your thyroid test results.

Talk With Trained Professionals

While these tests are important and you should use them, you should also stay in contact with your doctor when it comes to your health. Although you can use these thyroid home tests often, they’re just indicators that something may be wrong. You still need to contact your doctors for the next steps so that you can address any concerns. Just like with all health-related issues, always talk to a trained medical professional before you make any major decisions.

This is what you should know about testing your thyroid at home and whether it’s something you should do yourself. While many people can wait for their doctor to tell them to test their thyroid, there’s little harm in testing it yourself more often.


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People of all ages experience cough and the common cold. The symptoms can be incredibly disruptive to your everyday life. Getting sick is a normal part of life; however, it’s not the most fun. Although there’s no official cure for these illnesses, there are a few things you can do to make them more bearable while your body fights them off. Consider these natural remedies for cough and the common cold to shorten your symptoms.

Rest and Relaxation

You’ve probably heard it before, but slowing down, resting, and getting plenty of sleep are a few of the best ways to combat colds. Because your body goes through a natural healing process while you sleep, getting more sleep when you’re feeling under the weather can help you fight off bacteria and viruses quicker.

Stay Hydrated

Staying hydrated is one of the most important things to do for your body, whether you’re sick or not; however, it’s even more vital if you’re experiencing cold symptoms. Drinking plenty of water is the best way to stay hydrated, but you can also enjoy warm tea or chicken soup.


Striving to drink lots of fluids is a good thing, but you should avoid caffeine and alcohol. They can leave you more dehydrated.

Consume Honey

If you have a persistent cough, getting good sleep can be difficult. However, you can consume honey to help soothe your throat. Furthermore, honey has anti-bacterial and anti-inflammatory properties, which may help reduce the duration of your symptoms. With all the different ways to use raw honey for coughs and colds, everyone should be able to consume it with no issues.

Gargle Salt Water

There’s nothing worse than a sore or scratchy throat, but you can gargle salt water to help reduce the pain and loosen mucus. While this isn’t the most pleasant remedy, it may be effective at making a sore throat feel better. Consider using a saltwater gargle a few times each day until your symptoms subside.

Breathing In Steam or Humidity

If you feel congested, it can be difficult to breathe properly. With that in mind, you should take a bath or shower that’s hot enough to produce steam. If you don’t want to do that, consider filling a bowl with hot water and leaning over it while taking deep breaths. Breathing in steam will help loosen mucus and reduce congestion.

Pro Tip

Add eucalyptus or rosemary essential oils to the water to help with congestion.

Although your body will most likely fight off a cold eventually, it can’t hurt to try a few natural remedies for cough and the common cold. If you experience frequent colds and other illnesses, you may benefit from a daily supplement such as vitamin C, zinc, or echinacea to boost your immune system.


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Some activities become more complicated and challenging when the body ages, especially those that require strength and impact. Growing old is part of life, but that doesn’t mean everything has to change or stop. These activities for active seniors to improve their health are ideal for people who want to keep pushing certain limitations. You should do physical and mental exercises to ensure the brain keeps a constant flow of information. These kinds of activities can help keep the mind and body sharp.

Power Walking

This involves walking and sometimes holding dumbbells with low weight. The purpose of power walking is to build resistance and work on cardiovascular health. It’s a low-impact exercise and ideal for people who enjoy socializing. Doing it for at least 30 minutes a day will improve movements, strength, and joint lubrication, helping you prevent injuries.

Bike Riding

A good solution for a physical activity that takes away some of the stress on the knees and back is bike riding on an electric bike. E-bikes are ideal for riding as you age because they provide the necessary help and support to avoid injuries and exhaustion. The different riding modes, such as pedal assistance and throttle mode, can turn a bike ride into a pleasure ride.

Cooking and Baking

Keeping the mind active and stimulated is essential when growing old to prevent mental issues that could affect mobility, relationships, and self-care. Cooking and baking keep the mind engaged while also keeping the body active as the person aims to create the final product. They necessitate the use of the hands and involve standing, so they help with motor skills and offer some healthy physical movement. These activities for active seniors can also improve health because they can result in delicious and nutritious food.

Slow Dancing

Music can transport someone to a different time and location when they just listen to a song. Older adults enjoy talking about everything they did in life and how amazing everything was when they were younger. Slow dancing is a great way to reconnect with the past, stay active, and enjoy an evening of fun. As a result, dancing is like medicine for the body, so it will always make someone feel good.


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Sleep apnea is a serious disorder where you stop and start breathing repeatedly as you sleep. Your age, gender, weight, and lifestyle can all increase your risk for sleep apnea. After your diagnosis, you’ll have to make lifestyle changes, such as sleeping with a breathing assistance device. Keep reading to learn the three best tips for managing your sleep apnea and how to make effective lifestyle changes.

Losing Weight

Obesity is one of the risk factors for sleep apnea, and after your doctor diagnoses you with sleep apnea, they will probably recommend weight loss. Losing weight can help make your sleep apnea less severe and, in certain cases, eliminate it entirely.

There are several ways you can go about your weight loss journey. You can start naturally with diet and exercise changes, or you can pursue weight loss surgery. Most doctors won’t recommend surgery until after a three-month trial with other non-invasive treatment options, so it’s best to start naturally. One form of exercise you should prioritize during a natural weight loss journey is yoga since it helps respiratory strength and encourages oxygen flow.

Cutting Unhealthy Habits

Alcohol and smoking can make you susceptible to sleep apnea and can worsen it. Alcohol relaxes your throat muscles, making it more likely for you to snore and develop inflamed airways while you sleep. This inflammation can block airflow, causing sleep apnea. Smoking causes similar airway inflammation.

Cutting down on your alcohol consumption and quitting smoking can reduce airway inflammation and help you better manage your sleep apnea. Limit your alcohol consumption to only the occasional drink, and take your last drink at least two hours before you go to sleep, ideally earlier. Quitting smoking is best for you and your lifestyle.

Using a Breathing Assistance Device

The most common way to manage moderate to severe sleep apnea is by sleeping with a breathing assistance device. Most people use continuous positive airway pressure, or CPAP, which pushes air pressure through a mask you wear while you sleep, keeping your upper airway open for easier breathing. Other people use bilevel positive airway pressure, which automatically adjusts the air pressure as you sleep, increasing pressure when you inhale and decreasing it when you exhale.

If you use supplemental oxygen and have recently been diagnosed with sleep apnea, don’t worry about using it with another breathing assistance device. Oxygen concentrators work with CPAPs and BIPAPs quite easily, so you’ll be able to breathe easily through the night.

Losing weight, cutting unhealthy habits, and using a breathing assistance device are the three best tips for managing your sleep apnea. While these lifestyle changes can be difficult to make, they’re necessary to take care of your health now that you’ve received a sleep apnea diagnosis.


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If you’ve decided to start a home gym, congratulations! Dedicating an area in your home for your fitness journey will give you big rewards.

Customize your cardio workout with equipment that suits your space and physical needs. Learn about the must-have cardio equipment for new home gyms.

Stationary Bike

Consider getting a stationary bike if you have low back or knee pain and need a low-impact exercise machine. You don’t need to have any prior experience with cycling, but you’ll want to make sure you have the right form with any exercise equipment.

You can get a great cardio workout with a stationary bike. You can control the machine’s resistance, so it’s easy to customize the intensity of your workout. Additionally, you don’t have to focus on the machine as you exercise, so you’re free to watch TV or actively listen to music as you pedal.


Many people consider treadmills to be mandatory cardio equipment for new home gyms. Put it on a low setting for slow and easy exercise, or crank it up to increase the intensity.

Treadmills are great for high-intensity interval training (HIIT) workouts because they make switching between fast and slow movements easy. HIIT workouts require you to exercise at a very intense level, slow down for a recovery period, and then return to a high intensity. This method might be for you if you’re short on time, but want an effective workout. A treadmill can help you do it!

The elliptical is a similar machine to consider. Since you’re starting to build your home gym, compare treadmills and ellipticals to see which equipment suits your fitness needs more.

Non-Machine Equipment

You don’t have to use machines to get an excellent cardio workout. If you need to save some floor space or money, you can have fun working out with jump ropes.

You can also use weighted hula hoops to raise your heartrate. Weighted hula hoops typically weigh between one and five pounds. Beginners should avoid the five-pound hoop, which requires more endurance. Test the hoops out to see what you prefer.

Don’t underestimate the workout hula hoops and jump ropes can give you, and use them to bring joy to your workout. When you’re done using them, you can hang them up on the wall to keep them out of the way.


Authored by Admin @ Inspire Your Journey

Have you ever asked yourself, “Can seasonal changes disrupt your sleep?” You might be asking yourself this question because you’ve been having trouble sleeping for the past few nights.

The short answer to the question is that seasonal changes do affect your sleep. In this guide, you will learn how the changing seasons can affect the way you sleep.

Less Sunlight Makes Your Body Feel Sleepier

The reason you have less energy during the fall and winter than in spring and summer is that you get less exposure to sunlight in the cooler months. Light exposure reduces melatonin (the sleep hormone) production during the day, which ensures that your body will produce more melatonin at night when it’s time to go to sleep. During the colder months, less light means that your body will start to feel tired earlier in the day.

Temperature Changes Can Affect the Way You Sleep

The best temperature for sleeping is around 65 degrees Fahrenheit, but when the seasons change, your home might feel a bit warmer or colder. Some people cannot control their heating and cooling systems because their landlord or leasing company controls them, so they may not have a lot of options.

During the spring and summer, warmer weather can make it more difficult to sleep, so you may want to crack open a window or turn on a fan. If you get cold in the winter, layer up with blankets and warm pajamas.

The Weather Affects Your Mood and Sleep

As you now know, less exposure to sunlight can make you feel sleepy during the day. Unfortunately, those with seasonal affective disorder (SAD) experience depression symptoms because of this lack of light.

SAD can affect the way you sleep because of its impact on your mood. Thankfully, when the weather gets warmer, and sun exposure becomes more frequent, SAD symptoms dissipate. If you need a reset after this winter, learning how massage chairs can help you fight insomnia might make you consider purchasing one.

Overall, getting enough sleep is an important goal, but it’s not always easy. Now that you know how the seasons affect your sleep, you won’t be asking yourself, “Can seasonal changes disrupt your sleep?” next year.


Authored by Admin @ Inspire Your Journey

Your skin is an incredibly complex organ. Trillions of cells, sweat glands, blood vessels, and nerve endings work together to provide sensation and protection from the outside world. It’s probably due to this second function—protection—that adverse skin conditions are so common. Your skin is exposed to a lot—bacteria, allergens, sunshine, and everything else in the world! It’s no wonder around 1 in 3 Americans experience a skin problem at any given time. Since there’s a good chance you’ll deal with one, or meet someone who does, it’s important to know a thing or two about these disorders. Read on to learn about the three most common skin disorders you should know.


First on our list of the three most common skin disorders you should know is eczema. Eczema, known more formally as dermatitis, is a condition characterized by itchy, inflamed skin. Eczema can occur anywhere on the body, but more typical spots include behind the knees, on your arm opposite the elbows, hands, and neck. The exact cause of this condition is unknown. However, since it’s more likely to affect those with a family history of the disease, there’s almost certainly a genetic component. Eczema flareups may be due to an overreaction of the immune system to bacteria and allergens, ongoing stress, or dry skin. For some, the condition is chronic, lasting years, but for others an outbreak can disappear as quickly as it showed up. Treatments include skin creams, cortisone, and prescription drugs if the case is chronic.

Acne Vulgaris

Most of us have experienced acne at some point in our lives, especially during the teenage years (thanks, hormones!). Whiteheads, blackheads, and papules are all types of acne. Acne pimples are created when hair follicles get clogged with oil (sebum) or dead skin cells (usually both). A certain type of bacteria (Propionibacterium acnes) can also cause acne outbreaks. Topical medications like benzoyl peroxide help reduce acne. Unfortunately, even after it heals, acne can leave behind complications such as scars. It can also result in what’s called hyperpigmentation. Hyperpigmentation is when, after a pimple has gone away, the skin in the area where it was is darkened. Luckily, there are plenty of helpful facts about hyperpigmentation that can help you understand and treat this skin issue. The more you learn about this skin issue, the easier it is to find effective treatments for your skin type.


Rosacea is a condition that causes redness and small bumps on the skin, similar to acne. Besides redness and bumps, symptoms can include broken blood vessels close to the skin, known as spider veins, as well as swelling and stinging. The exact causes are unknown but, since it tends to run in families, it’s safe to say it’s partially genetic. Unfortunately, rosacea is often confused for other conditions like acne or eczema. One way to tell it apart from acne is that the redness is not just around the bumps, as it would be with acne, but distributed around the face. The condition also affects areas of the face not usually affected by eczema, such as the nose and the cheeks. Treatments for rosacea include certain topicals like oxymetazoline as well as a gel called brimonidine that helps keep blood vessels from breaking.


Authored by Admin @ Inspire Your Journey

After everything we’ve been through the past few years, focusing on yourself is what you need. Your skin-care routine is more than helping your body’s biggest organ; it also benefits your mental health. Read on to discover ways your skin-care routine benefits your mental health.

Provides Mental Stability in Your Day

The skin-care routine you create is a comforting force in your life and helps you feel good. It’s an anchor in your day that provides stability to this ever-changing world. People with less consistent routines are more likely to be less happy.

When you stick to your skin-care routine, you feel like you’ve accomplished something.

Pampering Your Skin Triggers Chemicals To Boost Your Mood

Use products that you love. Don’t underestimate the power of using a warm washcloth while cleansing, applying a fabulous smelling face mask, or spending extra time massaging in your moisturizer.

Light some candles, pour yourself a glass of your favorite nighttime drink, and let the face mask do its job while you relax. There’s a reason baths are so relaxing; they send a message to your brain to mellow. Add colloidal oatmeal to your bath to help soothe the annoying dry skin that comes with the harsh dry weather of winter.

A Chance To Bond With Loved Ones

Spending quality time pursuing hobbies and enjoying activities together increases your happiness levels. Make that time meaningful by strengthening your satisfaction and family bond.

Create a fun experience for everyone. Try making homemade face masks for extra bonding time, or buy your favorite facial products from the store to enjoy together. It’s a balance of physical and mental well-being.

Focusing on Yourself Helps Stop Spirals

Break the negative thought spiral with self-care! Engaging in an activity, such as washing, toning, or moisturizing, can help take your mind off anxious thoughts by focusing on what you’re doing.

Caring for your skin also provides you with an opportunity to participate in mindfulness. Mindfulness is the act of focusing on what sensations you’re feeling. Feel the temperature of the water. Pop a few bubbles created on your skin.

These ways your skin-care routine benefits your mental health are fantastic ideas for focusing on yourself this year. It’s also a great way to discover a new health and beauty routine. Enjoy your skin-care routine for a wonderful mental health year!


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Adding nutrients to your daily routine is a fundamental way to boost your immune system. There are a number of vitamins, minerals, and amino acids that the body needs to work properly. Here are a few essentials that we take on a daily basis. 

Vitamin C – A Potent Antioxidant

Vitamin C is a water-soluble nutrient found in many fruits and vegetables. It is primarily known for its antioxidant effect and ability to reduce inflammation. Antioxidants help protect cells from free radical damage and preserve cell integrity. Vitamin C has also been shown to prevent and treat respiratory infections. Recommended dosages vary, but higher gram doses can be taken under certain circumstances. 

Zinc – An Antiviral Agent

Zinc is an essential trace mineral that is crucial for the maintenance of immune function. This study from Oxford Academic shows that zinc plays an inhibitory role in almost every aspect of the viral life cycle. A deficiency in zinc is associated with a depressed immune system. Zinc tablets taken with meals can significantly reduce zinc absorption as compared to water-based solutions of zinc taken on an emptier stomach. 

L-Lysine – An Immunity Superstar

L-Lysine is an amino acid that helps build protein in the body. These proteins help produce essential hormones and enzymes as well as immune cells. This is why supplements with l-lysine are widely recognized as a natural aid to improve the body’s immune system. L-Lysine is commonly known for treating herpes simplex viral infections. Additionally, l-lysine aids in helping the body absorb calcium, iron, and zinc.

The Three Powerhouses

Vitamin C, Zinc, and L-Lysine are three of the most powerful allies when it comes to supporting the immune system. We take these nutrients daily because we take our health seriously. If you would like details regarding product recommendations, please reach out and we will be glad to assist you.    



Authored by Admin @ Inspire Your Journey