Yoga-Fitness

Start working out at home?, I believe you can!

Working out at home

Workout-From-Home


You want to get fit, but knowing how much you and other women have on their plates (no pun intended), you doubt that it's possible. Balancing your diet, “me time” and time for your chores is hard, but I'm here to tell you- it is possible. Yes, you can feel and become fit without leaving your home, while binging on your favourite TV show, losing no time on transport and still being able to spend some quality time with your loved ones.

Working out at home. It may be as good as going to the gym, only A LOT cheaper and more time-efficient.
Here's why and how you should do it.

Why would you work out?

Working out seems pointless to some, but those who have experienced it know it's importance:

1. It keeps your weight under control 

Lose-Weight-Workout

When working out, your body burns more calories than usual. The harder you work; the more calories are burnt. It's nothing new that calorie deficit results in weight loss, so working out at home is an easy way to ditch that fat and show your natural curves.

2. Exercise improves your health

Improve-My-health
Does exercise help reduce high blood pressure? Yes. Does it prevent many heart diseases? Yes!
Regardless of your current weight, working out raises the level of HDL (high-density lipoprotein, AKA “the good cholesterol”), which, to simplify, collects “the bad cholesterol” from your blood vessel walls and unblocks them. That way the blood can flow freely within them and that's crucial for preventing high blood pressure and heart diseases. No exaggeration,
HDL is the saviour of our bloodstream.


3. Makes you happy 😊

Happy-Healthy

Feeling down? Under the weather? Or just feeling like you've too much to handle with? Your body has a solution, but you will need to help it first in order for it to help you.

 It's not that hard. Firstly, get on your feet, and then do anything except standing still. Take a short walk, or maybe jog in place? Perform a workout, perhaps? Just get our body moving, and it will make you feel better by producing many chemicals that help in fighting away anxiety and bad mood. It's kind of a natural drug, but without any negative side-effects. Sounds too good to be true? Try it yourself. I guarantee that you'll feel better.

4. Fills you with energy

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Working out delivers necessary nutrients and oxygen to all your organs and tissues, so it helps your whole body work more efficiently, and makes you feel revitalised.

Now that you know benefits of working out, you may ask yourself:

Why would I work out at home?

Yoga-Fitness

1. Health and hygiene 

Fact: sharing the lockers and bathrooms with hundreds of people is not the most hygienic thing in the world. Let’s not get into the details.

2. Privacy

Privacy-Home-Fitness
When going to the gym, you have to share it with a huge number of other people which turns some people away. It isn’t always easy to go to the gym and share the space with other people, especially if you aren’t comfortable with working out in front of others or if you’re new to the world of exercising. What’s more, you have to share the toilet, the bathroom and the lockers.


In your own home, you’re the boss. You can do whatever you want without anyone giving you the side eye (hopefully). You can work out as long as you want to, do the exercises in whatever way you want to and most importantly- you can truly be in sync and fully focused on yourself.

3. More time 

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You will save a lot of time by working out at home instead of going to the gym. Think of it: how much time does it take you to get to the gym, then come back home? Just think of finding a parking place or the traffic jams you might face. If you were to walk, how much time would it take you?

Now multiply it by the number of visits to the gym weekly.
For instance, if it took you 20 minutes to get to the gym, and if you went to the gym 4 times a week, you would lose 10 hours and 40 minutes a week on transport only.

4. The cost reduction 

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Today, living on the budget is not easy. It never was, after all. But one thing you can elegantly save some bucks on is working out. The cost reduction is going to make you say WOAH (which stands for working out at home 😉). A survey conducted in 2016 shows that the most people in the US payed between $21-$50 a month for their gym membership, which is $252-$600 yearly.

Just imagine what could be done with that money!
money-savings


For example, for $600, you could buy your own gym equipment consisting of a treadmill/fitness bike, resistance bands, few weights, and a yoga mat- and you could get all that at a smaller price if you choose to buy the used stuff.
That doesn’t seem like a lot, but think about what equipment do you use in the gym anyway. An average woman does not use anything more than few pieces stated.

Basically, if you worked out at home instead of going to the upper-middle class gym for one year, you could build a home gym just for yourself. That sounds good, doesn’t it?

But bear in mind that you can work out at home without the home gym, with no/minimal equipment.

HOME-WORKOUT

Here’s how.

Firstly, decide the time you will spend on yourself. It may be hard, I understand. But I believe you can do it.
Try to do the other things you have to do a bit faster, or try to work out while watching your favourite TV show. All of us waste a lot of time each day, so it’s a good idea to try and work out instead.

Then, find the routine. The key is to find a routine that’s challenging, but not impossible to do. Always start off easy, and bring the intensity up as you go. Before you start working out at home, make sure that your health allows you to do so. If you are not sure, consult with your doctor.

You can work out in many ways. It’s beneficial regardless the workout method you opt for. Here are a few of the many options:

1. The split

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This is a classic one. You will split your workout routine so that you target one or more muscle groups every day. You can easily find the routines online, or you can build your own easily.

-First determine how many days do you wish to exercise on.


-Then, assign one muscle group to each day. Make sure every muscle group is covered.

-Next, choose the exercises you wish to perform for each group. Warm up at the beginning of each workout, and cool down at the end. Also, don’t forget your cardio! (You can perform a bit of cardio every day, or leave one day for cardio only)

2. Dance!

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Whether you’re new to working out, or you’re looking for a serious sweat session, whether it’s your whole work-out routine or just cardio, dancing is a way to go. Whatever dance you choose, it’s both demanding and fun, and that combo makes it so popular. You will sure feel a little out of breath and a tingle afterwards, but you won’t regret it.
Try it yourself!

3. Video tutorials

Video-Workout

They are a great way for beginners to start working out- they are like your personal trainers. Pick a one you like, and start exercising!

Before you go… 

escaping-workout

You’ve read it all. You know the benefits and ways of working out at home. You have got no reasons to postpone your work out session. Now, get up and start working out!
I believe in you!

depression-exercise-connection

Exercise And Mental Health: Whats The Connection And Does It Effect Me?

Disclaimer:
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.

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Exercise And Mental Health

Liver-Detox-Cleanse-Energy


More often, we emphasize the importance of exercises on physical health. However, we hardly figure out the benefits of exercise on our mental well-being. The reality is that there is a close connection between mental health and physical activity. Exercise means more than just developing that lean muscle. The benefits of exercise extend beyond trimming your waistline, improving your physique and weight loss. Some of the benefits of exercise on mental health include:

Fighting depression

depression-exercise-connection


Exercises can help battle depression. Studies have confirmed that exercises can treat both moderate and mild depression. In fact, the effectiveness of exercise on mental health is as good as using an anti-depressant. It is the only depression remedy that comes with no side effects. According to a study done by the University College of London, exercises or any other physical activity can reduce the risk of depression by 20%. Another study carried out by the Australian research team established that about 12% of all the depression cases can be eliminated by participating in a one-hour exercise every week

For several reasons, exercise is a powerful depression remedy. It does this by facilitating various changes in the brain including reducing inflammation, neural growth, and promotion of new activity patterns. Physical activities also help to release various endorphins (powerful chemicals in the brain that help to enhance your spirits and make you feel better.) Exercises are like distractions that give you a quiet time allowing you to focus and break the harmful rhythm of thoughts that fuel depression.

It relieves tension and stress


When you’re stressed up, your muscles become tensed particularly in the neck, face and even shoulders. Other problems such as heartburn, diarrhoea, and frequent urination are more likely to occur whenever you’re stressed up. Exercises bring about mindfulness enabling you to focus on your body and feel better. This can help to interrupt the flow of worries and interferes with the vicious cycle between your body and mind.

Mental-Health-Stress

Additionally, exercises play a crucial role in reducing stress by promoting the production of a chemical called Norepinephrine. The compound is vital in moderating the response of the brain to stress by promoting your concentration level. It frees your mind from various problems that hang around it. Besides, any form of physical activity can improve your ability to manage an existing mental tension.

Exercises sharpen the brain 


The best way to unstuck yourself when in a challenging condition is to engage in some exercises. Several studies have revealed that the mind and the body are two connected organs. One tends to control the other. Your physical behavior depicts what is going on in your mind. Whenever you exercise, the rate of blood circulation increases significantly and the heart will pump more blood to the brain. This translates to a clearer mind as all the bad thoughts are cleared off your brain. In such a state you can enjoy a boosted memory.

​It boosts your self-confidence

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Your success is always determined by how confident you are. Whenever you believe in yourself, you can achieve a lot. We all know that life is a mind game. The more you feel better about yourself, the healthier you become. By engaging in any form of physical activity, you boost your self-confidence and even develop both physically and mentally.

It curbs dementia and cognitive function decline


Memory loss is the major symptom of dementia and is common in old people. Reduced levels of concentration and attention signal a decline in cognitive function. Various studies have confirmed that physical activity is a significant remedy to dementia. In fact, exercises can lower your risk of depression by up to 20-30%.

​How to exercise for mental health


Knowing the benefits of health for the mind is one thing, understanding how to exercise is the other. By knowing the type of exercises and finding the environment to exercise, you can make physical activity part of your life and even reap maximum health benefits. Experts recommend 2.5 hours of moderate exercise per week (30 minutes five times per week.) Some of the exercises that you can engage to improve mental health include:

Yoga

Exercise-Mental-Health


This is ideal if you want to embrace a more dynamic way of exercising. Yoga refers to gentle movements, poses and breathing techniques that are very soothing to both the body and mind. The poses can make you get in touch with yourself by allowing you to connect with your breath and body. Unlike other forms of exercises, yoga has also been found to help bring a mind-body connection. When doing yoga, begin by engaging in slower pace classes before moving to the more vigorous and active ones.

Yoga helps to stimulate the production of neurotransmitter gamma-aminobutyric acid (GABA) that helps to ease the symptoms of depression. It also increases the amounts of brain-derived neurotrophic factor (BDNF). This is a protein that helps to promote brain plasticity and trigger the formation of new brain cells. Some of the recommended yoga poses for mental health include:

Corpse Pose

Womens-Workout-Yoga


Savasana or corpse pose is an easy-to-do yoga that is also hard to master. It works out the spirit, mind, and body. It channels all the energies inwards allowing you to gain more control over other external factors that influence your body. It calms your inner bliss thus enabling you to explore your self-awareness.

Easy Pose

Easy-Pose-Yoga-Workout


This effectively manages symptoms of depression and promotes internal healing. It involves sitting on the ground or mat with legs stretched out then each leg bent at the knee. It is an excellent option for practicing meditation. It relaxes the body and brain. Easy pose is best done during the early morning on an empty stomach.

Reclined Angle Pose

Reclined-angle-yoga-workout


This pose is good for releasing anxiety and stress in various body parts such as the hips, thighs, back, chest and groin. It evokes the feelings of inner self thus providing an ideal remedy for nervousness and anxiety.

Legs up the wall pose

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This pose is beneficial in relieving anxiety, regulating blood circulation and management of blood pressure. It restores tiredness in the legs and feet. The pose is pretty simple to do.

Eagle Pose

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This helps to foster an eagle-eye focus technique. It manages anxiety and stress. Eagle pose is vital for the torso hips, thighs, and shoulders.

Swimming

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Swimming is a non-weight, low impact exercise that helps to bring a mental boost. Incorporating ten-minutes of swimming into your workout plan every day can significantly transform your mental health. Swimming boosts blood flow to the brain thus improving mood, clarity, focus, and memory. Studies have shown that by immersing yourself in water, you increase blood flow by 14%. It doesn’t matter the depth of the water.

Swimming also stimulates brain chemicals thus promoting your overall mood. It helps to release neurotrophic factors in the brain which support a positive mood. Swimming techniques such as strokes, breathing and repetitiveness have meditative effects that help to reduce feelings of panic and sadness.

Walking


This is the most natural and affordable form of exercise that anyone can do. It doesn’t have to be a long and straining walk. Just focus on moving your body effortlessly and enjoyable. Start by putting small achievable goals. As you take a walk, try to get time to think and reflect.

Mental-Health-Walking

Walking also helps you to feel stronger, happier and more energetic. It improves your overall life and enjoyment in life. Walking regularly not only benefits the brain but also improves balance, coordination, diabetes and reduce the chances of cancer.

The good thing about walking is that it can be done by people of all ages and fitness levels. However, before walking, you can consider stretching and warming up. Warming up before taking a walk can help to stimulate blood and allow proper circulation. A light sweat is an indication that your body is warm and ready for a walk.

Stretching eases muscle pain and aches. It also promotes flexibility and prevents injuries. Stretching doesn’t have to be painful. Some of the best stretches include:

  • Calf ​
  • Quadriceps
  •  Hamstring
  •  Shoulder stretch  
  • Triceps

Cycling


A bike can help grow your brain the same way it builds your muscles. Cycling does more than just working out your legs. It reduces the risk of depression and other mental illnesses. 

When you ride regularly, you put your circadian rhythm in sync which helps to lower cortisol levels. It also improves your sleep cycles and affects the brain positively. It eventually translates to better sleep. Instead of driving, go for a bike ride. Riding boosts your productivity, creative thinking and makes you feel good.

Exercise-Mental-Health

Cycling also makes you feel happy. It has also been known to treat ADHD, improved physique, slows brain ageing, and cognitive function. The good thing about pedalling is that once you start, you get motivated to continue cycling.

Scientists recommend that 30-60 minutes of a steady bike ride at a good pace can help you enjoy a right healthy balance. Start by taking three-five sessions every week. Furthermore, when you cycle in social groups, you reduce the chances of being depressed. This is because as you cycle, you get time to socialize, talk, and laugh. This helps to eliminate the problem of boredom which can pave the way for depression.

Cycling also improves blood flow into the brain the same way it flows to the muscles. This consequently brings in more oxygen and other vital nutrients that can help to improve overall brain function.

Dance


Dancing brings happiness. Whether you prefer dancing at aerobic classes or weddings, dancing comes with lots of physical and mental health benefits. By losing yourself into the moves and swings, the activity can take you to the top of the world. Apart from improving posture, strengthening bones and muscle strength, dancing can significantly reduce stress. Through dancing, you use your body to express your emotions and feelings. Additionally, dancing also stimulates the release of mood-elevating chemicals and hormones that are beneficial for the brain.

Dancing-Stress-Health

High-Intensity Interval Training (HIIT)


HIIT helps to fight off symptoms of anxiety, obsessive-compulsive disorder, stress, and depression. HIIT doesn’t have to be very long if you’re considering doing it vigorously. A 30-minute HIIT exercise can bring the same fitness benefits as a 150-minute cardio workout.

Some of the best HIIT exercises you can engage in include jumping jacks, crunches, wall sits, step ups, squats, lunges, and pushups. The other form of exercise that people give a side-eye is the elliptical machine workout. While it may sound unexciting and ineffective, an elliptical workout can raise your heart rate even more than a treadmill.

To reap maximum health benefits from an elliptical machine workout, start by coming up with a plan before you step on that machine. The handles of your device should help you work out your entire body. Try adopting a routine and stick to it. After every five-minute interval, you can increase your resistance steadily.

HIIT workouts should be done the first thing in the morning. However, with time you can switch things up and even do them in the evening. These workouts may not be easy to complete, especially during those first hectic days. It requires a lot of motivation if you want to keep yourself going. In addition, if you want to enjoy more benefits, try to keep away all kinds of distractions whether that be from electronics or your surroundings. 

High Intensity workouts can brighten up your mood and make you feel good throughout the day. High interval training is an excellent remedy and an excellent addition to your mental health treatment strategy.

Conclusion


Exercises have a strong connection with mental health. Issues such as depression, stress, anxiety, cognitive decline, dementia, tension, and low self-esteem can be treated by engaging in a workout. Exercise can help improve mental health in various ways. Physical activities such as HIIT, walking, swimming, dancing, yoga, cycling among others can help you overcome different mental problems. Whether you prefer aerobic or anaerobic exercises, they are all beneficial not only for the body but for the mind as well. They reduce anxiety, promote better sleep, improve self-confidence, boost happy chemicals and enhance blood flow

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