Physical fitness is an essential aspect of maintaining excellent health. But with so much going on daily, planning a good workout can feel like an impossible task. Fortunately, having a couple of these creative ways to add exercise to your daily routine can ease the process, so you can focus on staying healthy.

Find 15 Minutes for Cardio

No matter what your daily routine may look like, it’s pretty likely that you have at least 15 extra minutes that you can dedicate to your health. Committing yourself to at least one 15-minute-long cardio exercise a day can help you incorporate exercise into your daily routine and help you stick to your commitment.

Whether you want to start with a stroll around your block each morning or experiment with interval training on your lunch break, giving yourself a chance to improve your strength, stamina, and overall health is an excellent choice. Even 15 minutes can have an enormous impact on your physical, mental, and emotional fitness.

Incorporate Water Into Your Workouts

Another one of the fun and creative ways to add exercise to your daily routine is integrating water into your workouts. While this might seem like an impossible task for those of us without access to a pool, there are various ways to use water to make exercising more engaging. For instance, you enjoy your morning yoga or Pilates under the sheer misting of your yard sprinklers. Or you could do your nightly crunches with a spray bottle and fan in hand.

Of course, if you do have access to a pool, you have the option of using it to get creative with your workout routines. To illustrate, you can try your hand at fun water aerobics with pool noodles. Just as well, you could swim laps or do certain kinds of strength training exercises down the length of the pool. No matter which route you go, you’ll land on something refreshing and fun, as there are tons of great workouts to do in your pool.

Add an Aerobic Twist to Your Chores

Some people’s daily schedules are much busier than others. So, it’s hard to find the extra time to watch your favorite television series, let alone work out. However, if you can think outside the box, even something as mundane as housework can transform into an opportunity to get your body moving.

For example, paying attention to your posture and the muscle groups that you’re working out when dusting or sweeping can make a huge difference. Additionally, you can also add a little free-style dancing into your vacuuming and laundry routines. These ideas may not have the same structure as some of the other options but doing something creative that will refresh your muscles and help you stay fit is the only requirement of an excellent workout.

With so much going on throughout the day, it’s hard to try and squeeze fitness into our schedules. However, we hope that when you decide to get your body moving, you’ll consider some of these creative and simple methods for your workouts.

 

Authored by Inspire Your Journey

After a long day of work, it is relaxing to put your feet up to rest in your recliner. While recliners are extremely comfortable, they can also provide many health benefits for your body. Here are five health benefits of reclining chairs and furniture.

1. Relieves Pressure From Your Legs and Feet

When you recline in a chair or on a sofa, you relieve pressure from your legs and feet. Gravity constantly pulls on your legs and feet, but recliners provide support and allow your muscles to relax. Keep in mind that the recliner must support your legs and feet for you to receive this benefit. If your recliner fails to support your body, this is one of the seven signs that it’s time to upgrade your recliner, and you should replace it as soon as possible.

2. Eases Back Pain

If you struggle with back pain, you should consider adding a recliner to your living room. When you lie back in a recliner, you reduce some of the pressure on your spine. When you are in this position, it allows the muscles in your back to relax, thus relieving the pain.

3. Helps Breathing

The third of the five health benefits of reclining chairs and furniture is that recliners can help with breathing. Reclining in a chair or on a sofa can help relax and open your diaphragm, allowing you to breathe with ease. If you have difficulty breathing, be sure to relax on a recliner.

4. Improves Blood Circulation

Since gravity pulls down on your body, it can be difficult for your body and heart to ensure proper circulation. When you are in a reclining position, gravity is distributed across your body instead of pulling down towards your feet. If you notice that your feet or legs are swelling, lean back and relax on your recliner for relief.

5. Reduces Stress

Of course, the best benefit of a recliner is that it reduces stress. Most recliners are extremely comfortable and provide a space for you to enjoy and relax. Additionally, the reclining position eases tension from your body, allowing you to rest with ease.

 

Authored by Inspire Your Journey

It can be hard to turn off your mind at the end of the day, get comfortable, and float away to dreamland. The thing is, sleep is essential for good health and a clear mind. In this article, we’ll discuss how to make your bedroom the perfect place to sleep. It’s time to make quality sleep a priority.

Beyond the Lights

Darkness helps your eyes switch over to relax mode. After you turn off the main lights in your bedroom, check out these possible areas that may be shining on you as you try to sleep:

  • Computers, printers, and other devices
  • Sheer curtains
  • Modems or routers
  • Digital clocks

The smallest lights can be distracting, even if you don’t realize it. With all of our technological devices, little blinking lights are everywhere. Cover up what you can before you try to sleep, or move your electronics if possible.

Cool Down

In the summer—even when the AC is running—bedrooms can suffer from the heat simply because they’re farther from the furnace: the cool air takes longer to get to them with a central air system. Keep your ceiling fan on if you have one, or plug in a portable fan. Another solution is to install a ductless mini-split system, which regulates only the room you put it in. This way, you can control the temperature in your bedroom and get it as cool as the rest of the house.

The Sounds of Silence

We all know that one person who can sleep through a tornado. The rest of us need relatively quiet rooms. If your room is too noisy—or maybe too quiet—here are a few solutions:

  1. Unplug anything in your room that may decide to turn on in the middle of the night, such as computers and other electronic devices.
  2. Wear earplugs if your neighborhood is nonstop noisy.
  3. Run a fan or sound machine.

Dreamy Bedding

Everyone has their own taste and needs when it comes to comfort in their beds. Consider what you feel you’re missing in your bed. For example, it’s a good idea to experiment with different pillows until you find the one that gives you the best night’s sleep. Pillows are possibly the most important factors in making your bedroom the perfect place to sleep. Plus, what type of blanket helps your body relax? For some people, it’s a fluffy down comforter, and for others, it’s a favorite old quilt. If sleep eludes you often, it’s also worth looking into a weighted blanket.

Ditch the Screens

Keeping your phone at your side while you sleep is tempting. Unfortunately, screens are robbing us of much-needed rest. If you need to keep your phone on in case of emergency, place it upside down and don’t look at it if you wake up in the middle of the night. The light from screens puts our minds into active mode, making it tough to go back to sleep.

No matter the size of your bedroom, you can make it the perfect place to sleep. Add one new thing or habit a week until you find yourself sleeping like a baby. Sweet dreams.

 

Authored by Inspire Your Journey

Sometimes, working out at the gym can be repetitive and boring. Luckily, there are plenty of other activities that can help you get healthy and have fun at the same time. Here are some of the top creative ways to stay fit and active.

Take a Dance Class

Dancing is a great way to work out and have fun simultaneously. Taking a dance class is an enjoyable way to include a full-body workout into your week. There are many different styles of dance to explore, including salsa, waltz, swing, hip-hop, and more.

Install Obstacle Courses

Obstacle courses are sure to add some excitement to your workout routines. You can set up an obstacle course in your backyard using ropes, tires, cones, and other items. If you enjoy a challenge, you can time yourself and see how fast you can complete each course.

Join a Team Sport

Sports are some of the most popular ways to have fun and stay fit. Most team sports provide cardio and full-body workouts as well. A few team sports to consider are baseball or softball, soccer, basketball, and volleyball.

Do Some Cooking and Baking

When you cook mouthwatering meals and bake delicious treats, you give your body a workout. With all the slicing, dicing, mixing, preparing, and more, you burn plenty of calories and strengthen your muscles at the same time. Additionally, eating from home is usually healthier than eating at a restaurant. So, your body will receive all the nutrition it needs after you cook.

Ride a Bicycle

Another one of the top creative ways to stay fit and active is bicycling. Bicycling provides a cardio workout while strengthening your abs and legs all at once. For longer distances, you can use an electric bike to make the journey easier. There are many ways electric bikes can help you stay fit, and they allow you to work out and sightsee at the same time.

 

Authored by Inspire Your Journey

Your immune system plays a huge role in maintaining your overall health. By protecting you from germs, viruses, and other disease-causing microorganisms, your immune system limits infections and helps you avoid getting sick. This crucial natural defense does a remarkable job on its own, but there are things you can do to help it out along the way. Good nutrition, regular physical activity, and other healthy habits give you the energy, nutrients, and other factors you need for better immune defense. Start with these simple lifestyle changes to strengthen your immune system and lead an all-around healthier life.

Make Sleep a Priority

A good night’s sleep is more than just a way to unwind. Sleep is a restful and restorative process for your body. Adults who sleep fewer than six hours a night are far more likely to get sick than those who get more sleep. Plus, adequate sleep regulates your hormone levels and reduces stress, both of which improve your overall health. Prioritize sleep by giving yourself time to unwind and get into bed when you need to each night. If you struggle to fall asleep, limit your screen time before bed and use aids such as a white noise machine or a sleep mask to block out any light and noises that keep you awake.

Follow a Colorful, Balanced Diet

The specifics of your diet change depending on your body and lifestyle, but you should incorporate a few staples into your daily meals no matter what. Healthy fats, limited processed foods, and plenty of water are all key to a healthy diet. A colorful range of fruits and vegetables is also invaluable. If whole fruits and vegetables don’t appeal to you, juicing is an easy way to strengthen your immune system with all the vitamins and minerals of fresh produce. You have to dedicate yourself to maintaining a balanced diet over time, and adding these healthy foods to your meals is one of the most straightforward lifestyle changes to strengthen your immune system.

Find a Fitness Routine That Works

The idea of working out can be daunting, especially if hitting the gym sounds intimidating or boring. The good news is that you don’t have to spend an hour on a treadmill to get in your exercise. Instead, find workouts and activities that appeal to you. Go on walks throughout the workday, practice a morning yoga routine, or attend fun classes such as dancing or boxing. You can also make exercise a social event through gym dates or recreational sports. When working out is more fun than work, staying physically active and healthy is easy.

 

Authored by Inspire Your Journey

When allergies start to flare up during the summer, whether from pollen, smog, or insects, it may make you want to stay inside to avoid triggers. But you can still enjoy the sunshine and balmy weather without sneezing or swelling up. With a few tips for dealing with your allergies during the summer, you can soak up the sun without worry.

Take Evening Showers

Try hopping in the shower at the end of the day instead of first thing in the morning. This will allow you to wash off any pollen or other particles you may have picked up during the day. That way, you’ll wake up the next morning squeaky clean and free of leftover allergens.

Be Weather-Conscious

Check your local weather station (or even an app on your phone) for daily forecasts. Extra-hot days are perfect conditions for mold to creep around, and high winds fill the air with dust, pollen, and other asthma and allergy triggers. If the forecast calls for either, stay indoors.

Install an Air Filter

Every time you go outside and come back in, you bring bits of the outdoors with you. Banish pollen, mold, and dust mites from your home by putting in an air filter.

Do More Laundry

When you come home at the end of the day and prepare for your evening shower (see above), toss your clothes in a hamper that you keep in a well-ventilated area. You may be doing laundry more often during the summer to ensure your clothes and linens are free of allergens. (Don’t line-dry your clothes outside, of course!)

Be Prepared

You may already be in the habit of carrying allergy medication with you; keep it up! When you’re out and about, keep a supply of allergy meds with you, along with nasal spray and an EpiPen if you have severe allergies.

Summer doesn’t have to be a time of dread and anxiety over nasty allergies. There are plenty of easy steps you can take to relieve those reactions and keep your airways clear. Follow these tips for dealing with your allergies during the summer and you’ll soon enjoy the warm weather!

 

Authored by Inspire Your Journey

Many people across the country feel drawn to jobs that make a difference in others’ health. The world is a difficult place, full of toxicity and stress. Thankfully, many people recognize this enough to make a career out of battling these issues. If you think you might be one of them, explore these careers for lovers of health and wellness.

Behavioral Health Case Manager

Behavioral health case managers assess new patients and work with counselors to devise mental health treatment plans. They also continually follow up with patients and mark any changes or improvements in behavior. It is a great career path for people who want to see how their work improves the mental health of patients over a long period.

Health of Fitness Trainer

If you want to inspire clients to push their bodies to their utmost potential, you might want to consider becoming a health or fitness trainer. These professionals work one-on-one or with groups to plan and execute fitness regimens. They focus on achievable goals and are very often a source of inspiration for those looking to improve their health and wellness.

Veterinarian

Few things can improve a person’s mental health as much as a connection to their pets. Veterinarians provide a valuable service to people struggling with mental illness. Sometimes, those battling depression or anxiety rely on their pets to be their emotional support system. Veterinarians use the best technology of the day to ensure pets live as long as they possibly can.

School Psychologist

A school psychologist assists students with their mental health needs. Of all the careers for lovers of health and wellness, school psychologists may have the most significant long-term impact on people. Students K–12 are developing their impressions of the world and their place in it. A well-trained, compassionate school psychologist can really make a difference to people who may be recovering from abuse or the psychological effects of puberty.

 

Authored by Inspire Your Journey

When you don’t feel in touch with your surroundings, that lack of connection can bring your mood down. Maximizing the feng shui in your house is a good starting point to feeling more content and balanced with the space around you. If you’ve recently found yourself in a decorating rut, consider this guide on how to change your home’s feng shui.

What Does Feng Shui Mean?

In simple terms, the Chinese concept of feng shui highlights the relationship between a person and their immediate environment. Feng shui is the art of rearranging interior features to promote the best possible flow of positive chi within a space. Many interior designers have incorporated this idea into their practices to maximize positive energy in the various areas they’re designing.

How To Implement Feng Shui at Home

Implementing feng shui at home is well worth the effort, as it can provide a harmonious feeling between you and your surroundings. To change your home’s feng shui, abide by the following practices:

Know the Commanding Position and Which Furnishings It Applies To

The “commanding position” is an instrumental element of feng shui. For a furnishing to reflect a commanding position, it must face the main entryway of the room. Your home’s beds and desks should face the doorways, though they don’t have to be strictly in line with it. The reasoning behind this is that doorways are considering the “mouths of chi,” or portals for energy to enter your home. Because not all rooms are laid out in a way that allows desks or beds to face the door, you can utilize a mirror to reflect the entryway.

Furthermore, since they’re the mouths of chi, doors and entryways should never appear cluttered.

Make Thoughtful Color Choices

In feng shui, color represents five different natural elements: fire, earth, metal, wood, and water. Each element offers characteristics that contribute to a balance in nature. There are many easy ways to add color to your room to reflect the elements’ traits, so long as you’re mindful about your color selection. Here’s what each natural element and its associated colors are known to provide:

  • Fire: passion, recognition, motivation
  • Earth: stability, self-love, self-care
  • Metal: clarity, precision, direction
  • Wood: newness, connectedness, life energy
  • Water: wisdom, tranquility

By being cognizant of your rooms’ feng shui, you can really optimize your home’s good vibes and welcoming nature. With a few mindful decorating adjustments, you can truly turn your home into a haven.

 

Authored by Inspire Your Journey

In contemporary times, the terms microcosm and macrocosm are used to refer to any smaller system that is representative of a larger one, and vice versa. We can apply this principle to the human body. Our cells being the microcosm and our physical organism being the macrocosm. Learn about the health of your cells, the importance of blood flow, and what you can do to improve your stamina & well-being.

The Health of Your Cells

Our cells respirate on a daily basis. In biology, respiration is the process involving the production of energy. Everyday, each and every one of our cells takes in oxygen, receives nutrients, then releases, i.e. poops, the metabolic waste out of the cell. The waste is then removed from the body via sweat, urine, or feces. This process of cellular respiration happens over and over again. Each cell in our body breathes (takes in oxygen), eats (absorbs nutrients), then defecates (expels the waste). Sound familiar? The human body performs this mechanism every single day in order to stay alive.  

Microcosm and Macrocosm

The process of respiration is how the microcosm (cellular respiration) reflects the macrocosm (bodily health). It stands to reason that if each of our cells is not performing its daily activities optimally, then our health is going to suffer. In order for the cells to conduct their daily activities, optimal blood flow is imperative. Why? It is blood that brings oxygen and nutrients to our cells and removes metabolic waste. Specifically, it is the blood in the small veins/arteries that is responsible for these daily activities. This blood makes up our microcirculation and interacts directly with our cells.

Vasomotion is the Key

Optimal blood flow equates to healthy cells which equates to a vibrant bodily system. Vasomotion is the contraction and expansion of the blood vessel walls within our microcirculation. It is this contraction and expansion that moves the majority of blood throughout our body since 75% of blood flows through our small veins/arteries, i.e. microvessels. Vasomotion is very efficient when it is working properly. 

Blood Flow Efficiency As We Age

In a healthy person, vasomotion happens at a rate of 3-5x every minute. In an unhealthy or elderly person, this pumping rate slows down to 3-5x every ten minutes. Less-than-optimal vasomotion equates to slower blood flow which has a major impact upon health. Vasomotion is controlled by neurotransmitters and hormones which naturally decline as we age.

 

State of HealthVasomotion Rate
Healthy3-5x every minute
Unhealthy/Elderly3-5x every ten minutes

 

How to Improve Your Stamina

There is a very effective tool that helps to improve microcirculation and vasomotion. It is called PEMF therapy. BEMER is a type of PEMF therapy regulated as an FDA Class II medical device. It is very easy to use. You simply lie down on a mat or use the smaller applicators to spot treat specific areas of the body. We offer a rental program which allows you to experience the benefits of BEMER therapy in the comfort of your own home. 

The author, Susan Kapatoes MHA, is the founder of Inspire Your Journey, a health and wellness company. Services include a BEMER Rental Program, Wearable Health Technology, and Amare Global nutrition products. She lives in Massachusetts.  

References

Rayner, S. and Zheng, Y., (2016). Engineered Microvessels for the Study of Human Disease. Journal of Biomechanical Engineering, 138(11): doi: 10.1115/1.4034428. https://ncbi.nlm.nih.gov/pmc/articles/PMC5125325

Team, C. T. (2021, March 15). Standardised modelling of microclots in COVID-19 patients. Wearecellix. https://www.wearecellix.com/post/standardised-modelling-of-microclots-in-covid-19-patients

Tibiriçá, E. V., Lorenzo, A. de, & Oliveira, G. M. (2018). Microcirculation and Cardiovascular Diseases. Arquivos Brasileiros De Cardiologia. https://doi.org/10.5935/abc.20180149

 

Minimalism is a way of life that can have physical, mental, and emotional effects on a person. There are phases to become a minimalist. Even if you don’t go all way, eliminating the majority of the things cluttering up your life will allow you room to pay attention to other things. Following a few tips for assuming a minimalist lifestyle will help you create a plan to achieve the benefits associated with this philosophy.

Your End Goal

The secret to starting is to determine an end goal. Why do you want to have a minimalist lifestyle? What are you hoping to achieve through this type of living? What are the benefits you hope to gain? Are they mental or physical? If the answer is both, then that will be a great place to begin.

Your end goal doesn’t have to be set in stone. It can change over time. However, having a target helps develop a purpose. This will allow you to start generating an outline of how to accomplish your objective.

Setting a Plan

As you embark on your journey into a minimalist lifestyle, you’ll need to set a plan of attack for eliminating various things. Perhaps make a list of the areas of your home that can be pared down. Think about the items you use regularly and what sits collecting dust.

By creating a plan of attack and working piecemeal, you can start to work toward minimalism. During this time, decide on your intentions. How does the elimination of your belongings affect your?

Steps To Take

The first thing you’ll want to do is eliminate clutter once and for all. Do this by removing things you no longer want from your home. Don’t put them off to the side in piles. If you’re donating, go through with it instead of procrastinating. If things are being thrown out, they have to go.

Once you’ve removed the first layer of stuff from your living space, determine what useful things will stay and what will go. Work through your storage areas and paper trails. You’re likely holding on to things you would’ve never looked at again. This will take time, and tackling rooms one by one will allow you to work in chunks instead of getting overwhelmed by trying to clean the whole house all at once.

Though the main focus may be to clear your mind by implementing tips for assuming a minimalist lifestyle, your house will also be cleaner and easier to clean. Having fewer items to hold dust and bacteria will improve physical health. Minimalism has many advantages which will result in a healthier you.

 

Authored by Inspire Your Journey