fitness

10 Reasons Yoga is a Better Workout Than the Gym

Physical exercise is good for health since it helps the body to remain fit. Regular exercise also helps the mind to stay in sound condition because it controls all the organs of the body.  As such, yoga is believed to be a better workout than gym due to different reasons.

Yoga is not a very new discipline in the area of fitness but is gaining significant recognition in different places. Yoga includes meditation, breath control as well as practicing different body postures and it has a strong link to Hindu spiritualism.

Many people interested in improving their spirit, physical health, state of mind as well as lower hypertension are turning to yoga.  It is also interesting to note that research shows that yoga also helps to reduce risks of heart disease, depression, anxiety, diabetes, and other cancer-related disorders.  

There are also other benefits of yoga, and this article highlights ten significant reasons why the form of workout is better than the gym.

Yoga Reduces Stress

Yoga is effective in reducing stress levels among different individuals.  It includes meditation which is helpful in clearing the stress effects of the day. On the other hand, the gym is characterized by heavy lifts and loud music that can contribute to your stress level.

Yoga also benefits the mind by infusing the spirit with positive energy. With a good mood and state of mind, there are high chances of living a healthy lifestyle. Gym primarily focuses on the physical fitness of the body but excludes vital elements like wellness of the mind and spirit.  

You Can Gain Self-Confidence From Yoga

The other important aspect about yoga is that it focuses on the “self.” It is designed to teach you about issues such as accepting your weaknesses and strategies to turn them into strengths. When you visit a yoga studio, you realize that there are no mirrors such that you focus on yourself most of the time.  

When you are practicing yoga, you tend to appreciate yourself. In a gym, some mirrors can divert your attention to look at what other people are doing. Gym classes can create that impression of failure if you do not manage to complete all tasks. However, yoga encourages you to do better.

Yoga Improves The Whole Body

Yoga practice is good for the digestive, circulatory as well as the nervous system. Through twisting and stretching, yoga helps the operations in the body to function normally. It helps the body to detox while at the same time improving the cardiovascular system.

At the same time, muscles in different parts of the body can also gain strength through yoga practice. A gym workout mainly aims at strengthening the muscles as well as boosting cardio. Yoga seems to be good for the whole body.

Yoga Makes Your Body Lean

By stretching different muscles of your body through yoga practice, you are making them stronger. A lean body is good since it gives you the flexibility you need to perform various tasks.

Gym workout, on the other hand, makes you muscles bulk due to heavyweights. Bulk tissues can affect the structure of your body. Some people feel comfortable with slim bodies since they give them a lot of advantages. A thin body, for example, has good stamina and it can react quickly compared to a bulk body structure.  

You Can Practice Yoga Anywhere

Yoga is different from gym workout in that you can do it anywhere. The portable thing you may require is a yoga mate and small space at home. You can practice yoga either indoors or outside as long as you have enough space to perform different styles of exercise.

A gym requires a big space as well as a lot of equipment.   If you want to design a gym workout studio at home, you must ensure that you have enough space more significant than a room. The issue of space might pose a challenge to those who live in apartments with limited space. However, yoga is possible anywhere.

Yoga is Efficient

You do not require weights as well as other equipment mainly used in gym classes. Yoga primarily relies on your body to perform different postures.  The whole body benefits through yoga, unlike gym classes where you work each muscle individually.

Gym classes take a lot of time to strengthen the muscles, unlike yoga that works the entire body simultaneously. There is also a need for specific equipment to work each part of the body, and this can be costly at the end of the day.  

Yoga Improves Breathing

Yoga is right for your health because it improves your breathing. When you perform different postures, the muscles around the nasal passage also flex. The other issue is that yoga focuses on breath since you take deep breaths along the exercise.

In stressful situations, deep breaths are essential since they help to calm the body. Gym workout can strain to breathe as a result of the weight exerted on the body. Gym class can build tension which affects breathing while yoga releases explicitly stress.

Everyone Can Practice Yoga

The other issue that makes yoga outstanding compared to gym workout is that anyone can practice it. The point of age does not affect one from practicing yoga. Yoga is beneficial to people with ailments and also helps the elderly adults to improve their health.

However, gym classes are not friendly to the senior people since their muscles cannot sustain the heavyweights. Yoga is also perfect for women since they can also perform a variety of postures without straining their muscles. The main benefit of yoga is that it does not twist the body with heavy workouts.

Yoga Soothes The Muscles

Gym workout is intense, and it causes pain to the tissues due to heavy lifts. On the other hand, yoga soothes the muscles by improving their flexibility. As you slowly perform different postures, the energy channels open thereby easing pains and aches.

If you practice yoga, you are improving your health instead of causing pain like gym workouts. Yoga helps the muscles to positively respond to pressure while at the same time soothing pain.    

Concentration Improves as a Result of Yoga

The other benefit of yoga is that it helps to improve your level of attention. The practice focuses on the state of the mind, spirit, and body. When you have a stress free memory, you can think properly, and this helps you to gain concentration.

While yoga is good for health, one thing that it cannot do is to burn large quantities of calories. Physical exercises like gym workouts are useful since they improve the process of burning the calories to improve overall health. Loads of calories in the body can affect the quality of sleep if the digestive system does not correctly function.

It is essential to perform traditional exercises on top of yoga to achieve quality health status. All the same, you need to sleep on the best mattress for long and peacefully rest. Visit our website for different types of best online mattresses can suit your comfort needs after performing some routine exercises that are good for your health.

Reference Links:

http://www.doyouyoga.com/15-reasons-yoga-is-better-than-the-gym/

http://time.com/4185626/yoga-exercise-workout/

https://sleepdelivered.com/best-mattress




Trish, which is her pen name, is a New Orleans native who works in the insurance industry. She is married and enjoys reviewing and testing out new mattresses in a quest for the best night’s sleep. She is honest and upfront without being pushy or sales driven. Read more.

What’s the Reason Behind Your Swollen Hands & Feet

If you experience sudden swelling in the hands or feet, there is no need to worry as it is a common occurrence due to fluid retention in the body. At times hormonal changes may also be responsible for the same. In this article, we will decode 5 reasons why you might have swollen ankles and puffy hands.

Injury

Injuries, both acute and chronic, to the hands and feet can cause them to swell. A common injury is a sprained ankle or wrist. You can minimize this swelling by resting the injured ankle or not using the injured hand too much. You can even use ice packs or compression as a treatment by wrapping the hand or foot with a compression bandage. Elevating the foot on a stool or pillow will also relieve some pain.

Pregnancy 

Swollen ankles and feet are an inevitable part of pregnancy. It typically begins in the second trimester and may get worse as the pregnancy progresses. The body produces a hormone relaxin which causes the pelvic, foot joints and ligaments to relax and enlarge. Using compression socks will provide relief. Though swelling in pregnancy is nothing to worry about, you must consult a doctor if the swelling comes rapidly as it could be a sign of preeclampsia.

High Salt Consumption

The human body maintains a delicate balance of water and salt that is easy to disrupt. The kidneys remove the toxins and unwanted fluids from the body and send them to the bladder. If you consume too much salt, it will be harder for the kidneys to remove the unwanted fluid, thus leading to water retention in the body. It may collect in certain areas of the body like feet and hands. Following a low-sodium diet helps in restoring the proper balance of water and salt.

Hot Weather

If you are suddenly exposed to unusually hot temperatures, you can experience swollen hands and feet. The body pushes the warm blood towards the skin surface where it cools down by sweating, however, on hot and humid days, this process may not work properly. The fluid might instead accumulate in the hands instead of evaporating through sweat. Sitting in cool areas will help in relieving some of the swelling.

Heart, Liver, or Kidney Disease

Sometimes swelling in hands and feet could indicate a heart, liver or kidney disease. If the ankles swell in the evening, it could be a sign of salt and water retention due to right-sided heart failure. Liver disease affects the production of a protein called albumin which is responsible for keeping the blood from leaking out of the blood vessels into the surrounding tissue. Inadequate albumin production can lead to fluid leakage and gravity can cause the fluid to accumulate more in the feet and ankles, resulting in a swollen ankle. When kidneys don’t function properly, it will lead to the build-up of fluid in the body.

Once you determine the reason behind the swelling, you can take the necessary action, like using compression gloves if you have swollen fingers.



Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Can I Wear Invisalign to Play Sports

Many Invisalign patients lead active lives and play a variety of sports. If you play sports and are considering Invisalign or are currently undergoing treatment, you may be asking yourself if you can wear Invisalign to play sports.

The answer to this question depends on the type of sport you play. If you play a contact sport such as football, you should wear a mouth guard. In addition to reducing your risk of injury or trauma such as broken teeth, a mouth guard can protect you from a serious head injury like a concussion.

Therefore, if you play a contact sport, it’s wise to remove your Invisalign aligners before you put on your mouth guard. Do not wear your Invisalign aligners underneath your mouth guard so that your mouth guard can provide optimal protection for your teeth and lips.

The majority of school sports teams and athletic organizations require participants to wear mouth guards. While Invisalign may seem like a good substitute for a mouth guard, it cannot provide you with the complete protection you need while playing contact sports.

If you play a sport such as golf that does not require a mouth guard, you can keep your aligners in your mouth. You won’t have to worry about any sharp brackets or wires hurting your mouth during the game and can continue treatment without any issues.

As long as you wear your Invisalign aligners for at least 22 hours a day, you’ll enjoy great results at the end of your treatment. For further information about Invisalign and sports, reach out to Raleigh Orthodontist Dr. Jason Gladwell of Gladwell Orthodontics.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Five Tips To Staying Fit In Summer

As we all know, there is oftentimes a tendency to “let go” during the summer. That letting go and having fun, however, doesn’t mean that we should let go of our waistline as well!

There are many ways that you can stay fit during summer. and the five tips that we’re going to be introducing today are both easy and fun. It won’t feel like you’re cutting off the festivities by spending hours and hours away from your family and friends by missing out on the great summer days and nights! In fact, it will even add to your summer adventures!

Looking to stay fit in a fun and easy way? Here’s how!

1. FUN — Summer’s All About Having Fun

The best part of summer is the freedom! Sure, it’s nice to just relax and stay at home — rest your tired bones and just watch a good movie. But even that gets dull after a while! That’s why our first tip for you… is to have fun! Try something new, like going out and having a swim at the beach. Maybe try out the new water park or heck, try out some skydiving. Whatever you want to try, just make sure to keep yourself busy and your body moving! Even a couple of hours spent window shopping at the air-conditioned mall is a lot better for your weight than doing nothing at home.

2. COOK — Eat Your Favorite Meals

Again, part of the beauty of summer is having that free time. Even if cooking is not your forte, you can try your hand at some home-cooked meals. This will help you stay away from eating out greasy and fattening processed foods. If you don’t like the waiting time involved, drag someone along with you and make it a fun activity. Control everything that you’re eating to help keep some of those infamous summer pounds away!

3. WATER — Stay Hydrated

This is less about having fun and more about making sure that you keep having fun! Summer days come with a stifling heat, and it can dry you out. Make sure that you stay hydrated throughout the day. It’s been proven in several studies to help suppress one’s appetite and it’s even said to support the burning of fat. Summer opens up chances to try out activities or classes that you can’t normally do throughout the year. Sign up for something fun and exciting, like a swimming class or surfing lesson.

4. PREP — Prep Your Mind and Body

These tips are pretty good on their own, but if you want to take things further, then you’re going to have to think outside of the box. The key thing here is making sure that you get yourself ready. To do that, try warming up a couple of minutes a day, maybe even go as far as energizing yourself with some pre-workout supplements!

Just make sure that you’re planning everything out and staying away from injuries. The biggest thing here is making sure that you actually do something. To do that, you’re going to have to take control of your plans and stay motivated. Happy summer!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

5 Dance-Inspired Moves For a Fit Summer Body

Summer is almost here. Now is the time when we ask ourselves why we had those extra calories all winter. Everyone faces this dilemma. Even dancers, who work at their craft all year must take a serious look at their bodies to determine if there is an area that needs attention.

In this post, we will explain five great dance moves that will help you tone up for your beachwear. Before we do, we must address your shoes. Sneakers for dancers are not the same as sneakers for everyday wear. They look cool, and some are glam and glitter. But these shoes are a tool. They are the tool that will protect your feet and other parts of the body.

Imagine for a moment, you are in the middle of a dance routine. You are using all the muscles in your body for a perfect performance. But, when it is time to turn, your shoes stick to the floor. They do not slide with your body’s momentum. You will be injured. It is a matter of where and to what extent. But, you will be injured.
10-minute pro workout

Benjamin Allen is a professional dancer and choreographer. He has developed a 10-minute work. We will not say it is easy, but there are no complicated steps. Once your body has adjusted, you will be marching toward fitness. These workouts tones and strengthen the legs, thighs, pelvis area. They will also rejuvenate your abs. You will burn a lot of calories, work your abs, leg, backside, and arms. For a video on how to use this workout, click here.

Apple Pickers Arm Toning

Stand with your legs open and even with the shoulders. Extend both arms above your head. Bring your arms down (at the same time) until they are bent at the elbow and you are holding them in a “U” formation.

While you bring your elbows down to a bed, raise your left leg. Your left leg should be raised enough that the knee is almost touching the elbow. Repeat with the right leg. As you get the hang of it, your body will reward you. Continue for 5-10 minutes
.You can work up to that point.

Feet Raised Tummy Tuck

Lay flat on your back (no pillow.) place your arms at each side of your body. Raise both feet about 4-6 inches above the bed. While you are holding your feet off the beds, hold.

This is a great exercise to help you get in shape. You can do this in bed before you get up, or at night before sleep. Or, you can do it on the floor using an exercise mat.

Pull in your stomach as far as you can. Imagine you are trying to get your belly to touch your backbone. Hold this pose to a count of 5. Relax, and then go again. Every day or two you should get stronger and you should add a number. When you have gotten to the number 10, you are doing well

Tip: you can tone your stomach muscles all day. While you are driving, walking, or working pull in your stomach in as far as it will go. Count to then relax. This will tighten your muscles and take inches off your waist.

The Elevator

There is more to having a sexy body than having a flat tummy. When you slip into your bikini, your legs, back, bottom and arms are exposed. The “Elevator” addresses all of these areas.

Stand with your feet apart to the width of your shoulders. This dance move is usually done as part of the choreography, but it is not done repeatedly as you will do for exercise.

You will put all your weight on one leg. Bend the other leg and raise your knee. At the same time lower your chest to try to touch your knee. You will repeat this to a count of 10, or do 5 on each leg and 5 on the other.

Tip: while you are doing this move, the bent leg should never touch the floor.

The Balance

The balance is also known as the “waltz.” It is a three-step combination in which the dancer steps to the side with one foot, lifts onto the ball of the second foot from behind /the ankle, then replaces weight on the ball of the first foot to begin again on the other side. Here is a tutorial for the balance. Please note, with practice you can do this with handstands and forearms.

Guest Post: Indoor Spin Bike Review

Nowadays people are conscious about their health and fitness. To stay healthy and fit you will have to workout on a daily basis. Everyone feels okay doing a workout at home. And if you also want to workout at home then the indoor spin bike would be best for you. This is quite equivalent for those who are busy on their daily life schedule and want to do a workout.

However, when it is about smart fitness and smart purchase, there is nothing better choice than an Indoor spin bike. The indoor spin bike allows you to keep you healthy by doing a workout at home. A good indoor spin bike is a good fitness equipment can be done at home.

That is why; I have come with indoor spin bike review. Smart purchase can save your wallet and good quality of the material. So go through the article for indoor spin bike review and choose you best among the list.

Best Indoor Spin Bike Review:

To stay healthy, fit and positive you will need a healthy selection of the best indoor spin bike that would help you out to find a good fitness indoor spin bike. There are many different indoor spin bikes that make it difficult to find the right one for you. To resolve your difficulty my article Best Indoor Spin Bike Review will help you to choose the best indoor spin bike for your self.

SF-B901 (Sunny Health & Fitness Pro Indoor Cycling Bike): This indoor spin bike is really compact and lightweight, this indoor spin bike is not only affordable but it also looks very nice and is well built. The Sunny Health & Fitness Pro Indoor Cycling Bike is very affordable and is one of the most affordable on the market. It comes with wheels that allows you to move it around anywhere in your room easily. This product supports a maximum load of 275lb and its seat is adjustable by height and size.

However, in a review, some users found that the equipment was a little noisy when in the high resistance but overall it is one of the best indoor spin bikes on the market.

SF-B1110 (Sunny Health & Fitness Pro Indoor Cycling Bike): This indoor spin bike is heavy duty. Which is an indication of the quality of the equipment. Unlike the above model this model also has wheels that are helpful when moving it around. Its wheels are also detachable to make it stable during your workout.

Its seat is also fully adjustable, allowing you to adjust according to your preferences, which reduces the risk of injury while exercising. This model is not noisy even though it comes with a chain drive system. However, chain system claims to be noisier than a belt drive one. Still, this one is not noisy.

If you’re looking to buy an indoor cycling bike, you can’t go wrong with this one.

SF-B1002 (Sunny Health & Fitness Pro Indoor Cycling Bike): If you are searching for a good, steady and affordable indoor spin bike then go for this model, this model is perfect for home use. Its unique feature is you can flywheel.

It comes with belt drive, which is good for a smooth and silent workout; this one also has an adjustable seat to ensure your comfort and reduces the risk of injury when working out. The one also has a maximum load of 275.

This one is also a great choice for an indoor cycling bike.

Regularly working out in the comfort of your home with an indoor spin bike can help you achieve a healthy and fit body. Above are some of the best bike both in quality and affordability.

Thanks for reading my article until the end; I hope you have been informed by my indoor spin bike review. Still, if you have any questions related to this article then drop a comment below, and I’ll be happy to answer them.

Breaking The Pain Barrier: How To Overcome Pain For Good

This post is sponsored by Lewonde

Back pain is one of the most common ailments in the US. Did you know that at any given time, around 30 million Americans are suffering from back pain? If you have a bad back, and you feel like you’ve tried every trick in the book to banish pain, you’ve come to the right place. Here are some suggestions to help you hopefully overcome pain for good.

Determining the cause

There are myriad factors that contribute to back pain, and the first thing to do if you suffer from chronic pain or pain that is getting worse is seek medical advice. When you see a doctor, they will examine you and ask you some questions about your symptoms. It may be that pain is associated with underlying causes, in which case, treating the cause could help to alleviate pain.

In other cases, lifestyle changes may be recommended. There may also be causes related to your job. If this is the case, a doctor may be able to recommend safer techniques to try and offer some tips to help you feel more comfortable at work. If you have severe back pain, your doctor may recommend further tests, such as an MRI scan. This will enable them to see if there is damage to the spine or the surrounding muscles or bone tissue.

Correcting your posture

Poor posture is a contributing factor in most cases of lower back pain. Your posture relates to the position of your spine when you’re sitting or standing. If your spine isn’t in an ideal position, this can increase pressure and strain on your muscles, causing discomfort. In this day and age, we tend to spend more time than ever sitting down, due to the prevalence of office jobs.

If you do spend eight hours a day sitting at a desk, it’s essential to make sure you understand how you should be sitting to prevent back pain. Your spine should be straight, your shoulders should be relaxed, and you shouldn’t have to crane the neck to see the screen properly. If you’re reaching for the keyboard or the screen isn’t level with your eye line, adjust the height of your chair or desk. If you don’t already have a specially designed ergonomic office chair, ask your employer to provide one. It’s very important that your spine is supported properly while you’re in a sitting position.

Maintaining good posture is not just important when you’re sitting down. You should also pay attention to your posture when you’re standing, especially if your job involves standing for long periods of time or lifting. If you do have to lift items as part of your job, use machinery for heavy loads and make sure you bend your knees and keep your back straight. When you’re standing, try to avoid stooping or slumping and keep your shoulders back.

Finding the right mattress

The importance of getting a good night’s sleep cannot be underestimated. If you suffer from back pain or you’re prone to bouts of discomfort, it’s particularly beneficial to find the right mattress. If your mattress isn’t perfect, this can cause back pain or make existing symptoms worse. Therefore, if you’re looking for a new mattress to help with back pain, try some different styles and brands and avoid going for the cheapest option. You often get what you pay for in terms of quality and durability when you’re shopping for mattresses. If back pain is an issue, look out for products that have been ergonomically designed. These mattresses promote relaxation and reduce muscle tension, and they provide support for the spine while you sleep.

Choosing the right forms of exercise

Most of us are aware of the benefits of doing regular exercise for our health and wellbeing. Living with pain can make exercising difficult, but you don’t have to give up on working out if you suffer from back pain. You may not be able to do certain activities, but this doesn’t mean that you can’t be active.

Aim for low-impact exercises and avoid anything that involves jarring movements. Lifting weights and jumping aren’t ideal for people with back pain, for example. Swimming is often recommended, as the water supports your body weight. If you want to stay active without risking injury, speak to your doctor or a qualified personal trainer before changing your exercise regime or embarking on a new training program.

Conditioning your back

They say that prevention is better than cure, and conditioning can help to reduce the risk of recurrent pain. Conditioning involves strengthening the muscles to make your body resistant to injury. You can do this with a physical therapist or by doing specific, targeted exercises at home. These exercises are not focused solely on the back. They also help to increases strength and suppleness in the hips and the core.

Examples of exercises include McKenzie stretches and dynamic lumbar stabilization. The aim is to stretch the back, build muscle, and improve flexibility. You may also find that exercises like those found in yoga and Pilates routines effective. If you’re new to these activities, it’s best to go to a beginner’s class. Once you’re familiar with the stretches, and you’ve honed your technique, you can then practice at home.

Posture

Back pain can make life a misery, especially if you have periods when pain intensifies or you have prolonged bouts. If you suffer from back pain, it’s always a good idea to seek medical advice. In some cases, there may be an underlying cause, and treating this should be a priority. Many cases of back pain are linked to poor posture. If you slouch when you’re standing or you tend to sit slumped in your chair at work; this can affect the alignment of your spine and increase tension in your muscles.

Due to most of sitting during a large portion of our day, it can lead to muscles being tight and pulling us into a position that leads to poor posture. To help release these muscles and let your spine relax and decompress, you can use a lumbar stretcher like the Lewonde Back Stretcher (pictured above). By stretching your spine, you allow it to decompress, which allows it pull in nutrients, oxygen, and fluid back into the discs. Therefore, alleviating your back pain, and hopefully letting you overcome pain for good. Plus you can use it to stretch your spine, or put it in your office chair to help you maintain proper posture while sitting. I use mine everyday and have noticed a real difference in the tightness of my back.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Warning! Your Rest Days Could Be Ruining Your Gains

If you set aside a couple of days per week to rest and recover from your workouts, then you’re on the right path. Generally, the concept of a rest day is a good idea and will benefit you. It’s not healthy to workout every single day, you’ll overtrain and damage your muscles, leading to no gains at all.

I won’t have a go at you for being a tad confused here already. Clearly, the title says that rest days could be ruining your gains. But, I just said they were good…so…what’s all that about then? The keyword in all of this is ‘could’. Your rest days could be ruining gains, but only when they’re not used properly.

Now, you will be surprised to know how many people wrongly use their rest days. Which is hilarious considering how easy a rest day should be for you. All you really have to do is rest and recover, how can you possibly go wrong? Well, I’ve written this article to show you some of the bad things you might do on your rest days that lead to a lack of gains in the future. Give them a read, and follow any advice that might help you stop doing the wrong thing.

Eating Too Much

The thing about a rest day is that you shouldn’t do much physical activity at all. As a consequence, you won’t burn many calories on these days, but that’s okay! This only becomes an issue when your food intake is large. I know so many people that sit at home on a rest day and just binge eat. They think it’s a chance to have a cheat day and just fuel up on food ready for their workout the following day.

The logic behind this is fairly well thought out, so I’ll give you credit if you do this. To prepare for your next set of workouts, you consume a lot of calories and carbs to provide more energy and get you nice and refuelled. A bit like stopping your car overnight and filling up the tank, right? However, as I said, you aren’t burning many calories on a rest day, so all that food is just going to pile on, with very few calories coming off. It makes it harder to lose weight and could be why you’re not doing so. Instead, you need to follow a low calorie diet, particularly on rest days. Try and reduce the calories, even more, when you aren’t working out. This prevents any unnecessary calorie overloading and will keep you on the right path to fitness success.

Doing Your Cardio

Bizarrely, quite a few people set aside their rest days for cardio. I know, it doesn’t make any sense, it’s not a rest day if you’re exercising. People do this as they think you only need a rest from generic training. If you train using weights, then cardio counts as a rest, correct?

No, it doesn’t. You’re still working your muscles, you’re still putting your body through some tough work, it’s not a rest. You’ll run the risk of overtraining, which is exactly what you should avoid by taking a rest day. Do cardio either on the same day as your regular workouts or on another day. Rest on your rest day, don’t work out in any way!

Not Stretching

So, there are certain things you’re doing that you shouldn’t be doing, and there’s one thing you need to do that maybe you aren’t. Stretching is essential if you want to keep your muscles healthy and feel less sore. If you lengthen your muscles, you become more flexible, less prone to injuries, and will see more gains in general.

You should set aside time during your rest days to really go through a full body stretching and mobility routine. The reason you do it on your rest day is because you should have a good hour or so spare where you’d normally work out. Get a solid stretching session in to prepare your body for your workouts and keep it in good health.

After reading this, it’s maybe more apparent how your rest day can go totally wrong. If you’re eating loads, still doing workouts, and not stretching, then you’ve really messed up your rest day. I can’t stress enough how important one or two proper rest days per week will help you. Use them properly, or you will see issues with your gains. If you feel like you’ve maybe hit a wall recently, then this could be the problem.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

How You Can Be More Active in Your Everyday Life

When we talk about being active and living a healthy lifestyle, it isn’t just about going for a run each evening but being completely sedentary the rest of the time. In order to be truly more active, then there needs to be some things that we change in our everyday lives. When we are always more active, at work, school or at home, then we are really on the way to living a healthy and active lifestyle. All of those extra things can help us to stay well. So what are some changes you could be making? Here are a few ideas to help you be more active in your everyday life.

Walk More

It might elicit a moan from you or your family, but walking more is a great way to be active. You’re using your whole body, burning calories, and getting your heart pumping faster than it would be in the car. Even something like taking the stairs over the elevator is a good way to be more active and walk more. Plan your time better to walk to more places and you’ll really feel the benefit of it. You could also look to get a step counter to encourage you to be more active. We should be aiming for at least 10,000 steps per day, but many of us fall short of that. You can read more here if you want to http://stepcount.org.uk/. So if you’re curious to see where you are with that at the moment, then a step counter will be a good way to start being more active.

Take Regular Work Breaks

Work or school are going to be some of the places where we find it hard to be the most active. We can’t just get up and leave when we want. However, we can take breaks to have a quick walk around the office or to get a glass of water. You shouldn’t be sat at your desk for hours on end without moving. Consider standing at your desk if you need to, to get your body moving and some weight bearing on your feet. You could even look into getting a bike or elliptical installed under your desk, like this one https://www.hereon.biz/under-desk-elliptical/. What a fun way to be more active when you normally wouldn’t be very active. Employers should take note!

Use Standing Time To Move

Think about times in the day when you stand up but don’t do anything. You might be waiting for the kettle to boil or for the oven to heat up. But use that time to get in a mini-workout. How many squats can you do in the time it takes for your pasta to cook or the kettle to boil, for example? When you’re having a phone conversation, how many times can you go up and down the stairs or do something else that is active like cleaning the house? Multitask and get a few more mini-workouts in each day and it will help you to stay fit and well much more than people that don’t.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

5 Things To Avoid To Keep Your Lungs As Healthy As Possible

We all know that eating right and exercising is the best way to stay healthy. However, there are so many things in life that can damage your lungs. Your lungs are one of the main parts of your body that keep you alive; so looking after them is imperative. Here are are some examples of things to avoid to keep your lungs healthy.

Smoking

Let’s get the obvious one out of the way first. Smoking cigarettes is probably the most dangerous thing that you could put into your body. Not only can it harm your lungs and cause you to contract lung cancer; it can cause many other cancers too. Did you know, that every cigarette that you smoke can take 10 minutes off your life? If you suffer from an illness like asthma or COPD; the effects of smoking can take it’s toll faster than someone who doesn’t suffer from any lung diseases.

It’s not just tobacco that can be harmful if you smoke it either. Smoking any form of drugs can harm your lungs just as much as regular tobacco. Not only that, it can cause dozens of other health problems, including things like psychosis.

If you’re trying to quit smoking, visit your local pharmacist for help on quitting. It will save your wallet and your life.

Bonfire Smoke

There’s nothing quite like huddling around a bonfire and watching the flames engulf the firewood until it burns to glowing embers. However, breathing in bonfire smoke can do serious damage to your health. Even though it may smell nice, the smoke contains dangerous particles that can penetrate the walls of your lungs; causing breathing problems, headaches, runny noses and wheezing. If you are attending a bonfire, try not to stand too close. That way you’re at less risk of reaping the damage that can be caused by bonfire smoke.

Asbestos

Asbestos is something that’s been around for centuries and is typically used in buildings for insulation. After the discovery of asbestosis, it was discontinued in the build of new houses. However, many homes all over the world still contain asbestos; which can pose a threat to anyone who has a lot of exposure to it. If the asbestos is untouched, it shouldn’t harm you but if it’s broken or removed the small fibre particles can enter your lungs and cause damage over time.

If you’re in the industry of home improvements, make sure that you wear a face mask when working with asbestos to make sure that the particles aren’t accidentally breathed in. However, if your company hasn’t been providing face masks, you could call a mesothelioma attorney for compensation; because being exposed to asbestos could have potentially put you at the risk of cancer. Make sure you get yourself checked out if you’re experiencing tightness of the chest, shortness of breath and deformities of your hands.

Cleaning Chemicals

Even though we want to keep our homes clean and hygienic, using bleach without proper protection can lead to lung diseases like COPD, asthma, and can even cause people with current lung conditions to have even worse symptoms. Anything that contains bleach, chlorine, and ammonia is potentially dangerous. The warnings on the side of the product normally advise you to cover your mouth when using it to prevent the fumes from these chemicals harming your lungs. Like with working with asbestos, make sure that you wear a face mask when using these chemicals to prevent any damage to your lungs, even if you are only bleaching the toilet.

Related Article: Detoxify Your Home and Join the Green Cleaning Trend

Carbon Monoxide

We’ve probably all heard that carbon monoxide is dangerous for the body, but why is that? Carbon monoxide is found in cigarettes (one of the many reasons you shouldn’t smoke) and it’s a gas that prevents your lungs from taking in enough air; therefore suffocating the lungs and making it difficult to breathe. Unfortunately, we are even at risk of carbon monoxide in our own homes, so it is definitely worth investing in a carbon monoxide meter which will tell you if any is detected in your home. Having appliances that use fuel in your home serviced regularly should decrease the chance of carbon monoxide poisoning.

Avoiding these 5 things should keep your lungs healthy so that you can concentrate on keeping healthy through a good diet and exercise. If there is anything else that seems like it would be hard on your lungs like dust or particles in the air, make sure to cover your mouth to prevent damage to your lungs.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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