Seven Tips For a Deep, Restful Sleep _ Peacefulmindbody

Sleep is a basic human need just like air, food and water. Nobody can deny the advantages of sound ,restful sleep, it recharges your energy levels, improves your immune system, your mood ,concentration and productivity.
It's a well-deserved break for your mind and body to repair, recharge and relax.Lack of sleep can make you feel miserable, grumpy and fatigued, it causes significant reduction in performance.


Chronic sleep deprivation can impair your thinking ability, memory, alertness and overall well-being and increases the risk of heart diseases, diabetes, obesity etc. 
If you are having difficulty falling asleep or staying asleep then you may find the following tips helpful. They will not only make you sleep peacefully but also help you wake up refreshed.


1.GO TO BED AT THE SAME TIME DAILY:


Make a habit of going to bed at the same time daily ,avoid sleeping for long hours during daytime as it can make your mind alert at night, causing difficulty falling asleep.
By scheduling your sleep time you are resetting your sleep cycle which helps you to wake up at your desired time in the morning.


2.KEEP YOUR ROOM COOL AND CLUTTER FREE:


For a good night sleep you should keep your room temperature comfortably low. Make sure your bed, sheets and pillows are comfortable. Tidy up your room and remove all the unnecessary stuff from your bed side. Dim the lights of  room as bright lights impair the production of melatonin ,a hormone that regulates your sleep cycle and helps you fall asleep.


3.POWER OFF YOUR GADGETS:


Again light emitting from screen of cell phone ,tabs, laptops and television interfere with melatonin production keeping you alert and attentive. It stimulates your mind making it hard to relax. It is better to switch them off an hour before your bed time so you can have ample time to unwind and relax.


4.JOURNALING:


Pen down your worries, thoughts and suppressed emotions on a piece of paper ,it is a way to declutter your mind. It helps to turn your brain off at night by reducing your racing thoughts.
Make it a ritual to write down your problems and concerns so you can return to them later and dedicate this time for deep ,peaceful sleep.


5.DRINK HOT MILK OR HERBAL TEA:


Grab a cup of hot milk or herbal tea like chamomile or green tea before bedtime .Herbal tea is famous for its sedative and calming effects. Warm milk is also known to release stress and induce sleep.


6.KEEP YOURSELF ACTIVE DURING THE DAY:


The quality of your sleep much depends on the amount of physical activity during the day. Try to keep your body in motion throughout the day, walk to the nearby cafe for lunch rather then using office cafeteria ,get off the bus at some distance from your destination or park your car a bit far from your workplace.


7.AVOID CAFFEINATED BEVERAGES LATE IN EVENING:


Caffeinated drinks like coffee, tea ,cola drinks etc have stimulating effects on your mind and body ,it activates your sympathetic nervous system making it tough to slow down and rest .Caffeine takes many hours to drain out of your entire system so avoid consuming it late in the evening.
By following these simple yet effective tips you can enjoy sound slumber and refreshed morning.
...All the best

Seven Secrets of a Happy Life _ Peacefulmindbody

Happiness is something we all desire,we try to do whatever we can in order to become happy but still why it seems so hard to attain happiness ? The reason behind our unhappy state is that we are looking for happiness in the wrong places, we think that we will be happier when we own a big house, get a highly paid job, go on a long vacation, having a fulfilling relationship etc, these all things do matter to increase joy in life to some extent but they can't give you everlasting happiness.



They can uplift your mood temporarily but for long term , deep, happy and peaceful state you can't rely on external conditions, you have to look inside of you to gain true happiness.
Happiness is something which is  embedded inside you ,it depends on your way of thinking ,how you respond to life circumstances, how you embrace life as it is rather than get caught up in the trap of could have or should have.


Do you ever wonder why some people seem so happy and peaceful regardless of what they are going through in life. It seems happiness is so natural to them ,they don't even have to struggle for it. The truth is you don't have to struggle for being happy too. When you stop seeking it you will get it naturally. There are certain traits which are common among happy people.


THEY TAKE FULL RESPONSIBILITY OF THEIR LIFE:


They take full responsibility of their life and don't blame others for their feelings and setbacks in life. They know they are responsible for their response to life events and they have the power to choose a happy life for themselves ,only they can make choices to move forward in life ,they have to take a step, they know who they are and what is better for them. They embrace their failures and weaknesses and acknowledge that mistakes are a part of journey to success. They have a deeper sense of what they want in life and how to get that. They are not afraid of taking decisions for their life.


They realize that they can't make right choices every time and they try to learn from their experiences.
They own their feelings , they don't try to disregard their emotions .They understand that feeling all emotions, whether negative or positive, is a part of common human experience so they don't try to suppress them nor do they over-indulge in them rather they allow themselves to feel what they are feeling at the given moment.


THEY DON'T COMPLAIN:


Complain makes you focus on things which you don't have rather than what you have. It can steal your peace of mind and decrease your happiness level. By complaining you feel disempowered and helpless, you want a desired change but you feel incapable of doing that ,you feel others are obliged to do things for you.


Happy people know well that complain is not the solution to their problems .They act proactively and take the necessary steps to work towards things which are need to be done. They don't wait for others to do things for them. They don't complain for things which are beyond their control. They respect their limits and capacity, they accept that they can't control each and every aspect of their life.


THEY ARE GRATEFUL FOR WHAT THEY HAVE:


They show gratitude for every blessing they have. By being thankful they train their mind to focus on positive things in life which boosts their happiness level. They count their blessings and don't miss an opportunity to make the most of their inborn talents.


Each one of us is born with certain gifts ,innate capabilities and unique qualities to offer to the world. Happy people figure out their deep passion and talent and utilize efforts in the right direction. They are grateful for what they are giving to the world .They consider their uniqueness and individuality valuable. They know they are playing their part by serving the world with their exclusive talents and abilities. They don't degrade or devalue their contribution. They excel in their concerned field as they are exactly doing what they are capable of .


PEACEFUL LIFE IS THEIR PRIORITY:


Happy people are well-aware of the fact that nothing is as precious as a peaceful life. They keep peace as a priority in their life and every other thing falls secondary to it. They live within their means, they keep realistic goals. They don't overdo. They take good care of their physical and mental health.


They believe that by cultivating peace in their life they can achieve much more. Whenever they find themselves off-track they try to revert back to a peaceful state .They are self-reflective and are aware of their inner world ,can sense slight disruption in inner peace. They never trade their mental peace in running after unrealistic goals.



THEY DON'T SEEK APPROVAL OF OTHERS:


Happy people accept both their strengths and weaknesses. They know the art of self-compassion, they console themselves when facing failure or difficult situation. They accept that they are trying their best and trust their instincts. They don't beat themselves up for making human errors. They show kindness towards them as well as to others. As they are already aware of their flaws and consider them a part of being human, they don't internalize criticism and judgement from outside world neither they are in need of external validation ,they appreciate themselves for their achievements no matter how small they are.


They know their self-worth. They don't mould their decisions to please others in order to feel loved, they do what they feel is right.They are capable of loving themselves and whenever they find themselves deviating from the right path they know how to rectify it with compassion and kindness.


They don't deny their mistakes and don't feel egoistic to apologize when someone gets offended by them. They are their best teachers, they know what they are doing, why they are doing and how to work on their less desirable attributes.


THEY ENJOY SUCCESS OF OTHERS AS WELL:


Happy people don't compare their life with others. They don't feel jealous, they understand that everyone is going through different pathways in life ,nobody can escape the twists and turns of life. They know we all have something to celebrate. We all are blessed in some ways. They appreciate others for their success and efforts while acknowledging their own strengths. Their positive attitude towards life uplift their happy state, enabling them to get more from life as they don't deplete their energy by envying others.


They don't have space for negativity in their hearts, they don't feel threatened by helping others and making them climb up the ladder of success, instead they feel capable of contributing and making a difference in lives of others.


THEY APPRECIATE SIMPLE THINGS IN LIFE:


Happy people don't miss a chance to enjoy simple things of day to day life. They know that by focusing on small beautiful things in life they can maintain their happiness. They like to smell the blooming flowers, walk on the lush green grass, sip a hot coffee, watch their favourite movie, enjoy their favourite ice cream flavour, play with the pet or noticing beauty around.


They don't wait for things to happen, they fully enjoy each moment and embrace it. They try to find joy in little things. They are quick to find goodness in others .They show warmth to others by appreciating their talents and qualities.


Happy people are not born lucky, they keep a healthy perspective towards life. They believe in motto, live and let others live. They are pro-life. They are nurturing and don't hinder growth of others. They try to focus on brighter side of life while accepting the unavoidable suffering in life. They are the realistic people with positive mindset.


We can adopt these traits of happy people and can bring a pleasant change in our lives. Its never too late to start living according to the principles which keep you happy and peaceful. All the best!

Five Morning Rituals for Better Health and Mood _ Peacefulmindbody

When you wake-up in the morning there are certain things you can do to give a good start to your day.
Following five tips are easy to follow so you need to do very little but can benefit a lot from doing them on regular basis.
Neuroscience suggests that we need 21 days to develop a new habit.So why not giving these five rituals a try for 21 days and experience the uplift in your mood and life in general. 



1...Take a few deep breaths before leaving the bed :  
       


Its not a rocket science but it can do wonders .Inhaling air deeply through your nose up to the count of seven in a way that your belly comes out then hold your breath up to the count of three now exhale it fully through your mouth up to the count of ten .
This is not a fixed rule and you can adjust your breathing according to your comfort but exhalation should be longer than inhalation with a pause in between.
The mechanism behind this simple exercise is that by taking deep breaths you are actually stimulating your parasympathetic nervous system which is normally activated during rest and sleep. It counteracts the effects of sympathetic nervous system ( sympathetic system gives you fight or flight response) .



This is most beneficial to people suffering from morning anxiety as it neutralizes the effects of catecholamines (i.e hormones release in blood in response to stimulation of sympathetic nervous system)



2...Do some workout:



It can be anything from a brisk walk to some kind of exercise for about 20 minutes (more beneficial if you exercise in natural environment).
The main purpose is to move your body to release neurotransmitters ,endorphins and serotonin, commonly known as happy hormones. Exercise is really beneficial to those having depressive mood as they can feel joyful by releasing their own happy hormones during exercise. (In case you are suffering from clinical depression consult your doctor for proper medication as well)



3...Maintain a gratitude list:



What's more enjoyable than maintaining a list of all the things you are blessed with. This technique shifts your attention from the things you are lacking in your life to those you are grateful for.
By doing this simple exercise you are developing a habit which moves your mind from the emptiness in life to the fullness of life. I myself often stuck in a habit of complaining instead of focusing on all blessing which I m having on a daily basis.



You can be thankful for a thing as simple as having food to eat, a place to sleep comfortably ,having a healthy body etc. By making this habit a part of your routine you can boost your mood within seconds. Keep practising it throughout your day as well and notice the difference in your life and well-being.



4...Take a healthy breakfast :



No one can deny the benefits of healthy breakfast. Never ever skip your morning meal.After so many hours of fasting you definitely need something to energize yourself in the morning otherwise low sugar levels i.e hypoglycemia can make you feel lethargic ,exhausted and anxious, you can't be your best when you are not energized so do yourself a favour and eat healthy breakfast which includes eggs ,cereals ,milk ,butter ,fresh juice etc.



I am not in favour of tea or coffee although these caffeinated drinks can boost your energy levels for a short time and later make you craving for more of them .Beside this caffeine can worsen your anxiety by stimulating your sympathetic nervous system .



If you find it difficult to resist then you can take it but on full stomach ,never take it on empty stomach as it can cause acidity symptoms and heartburn. Try to slowly cut down your caffeine intake.



5...Positive mindset:



Your mind start believing what you feed in it so do some nice motivational self-talk .Focus on today's task ,don't try to control the outcome of your task ,just do your best with your best intention and enjoy the experience.



When people try to control the result of a particular task they feel anxious and tensed .Often we become so focused on the result that we forget to do certain things which can improve the outcome ,so instead of overburdening yourself with something which is out of your control pay attention to things which you can do right at this moment to get the desired outcome.



Stop worrying and live this moment. In this way you can free yourself from unnecessary stress and distractions.
I hope these simple but proven tips can give your day a good start ,key is to make them a part of your routine.
...All the best

How To Get Peace Of Mind _ Peacefulmindbody

                               
                                   Peace is the result of retraining
                                   your mind to process life as it is,
                                   rather than as you think it should be.
                                                                                     ...Wayne W. Dyer                                                          
                                                
                                  
In today's fast-paced world it seems a bit difficult to attain peace of mind while carrying out day to day task and fulfilling demands of modern high-tech life, but the truth is that having a peaceful mind is not a rocket science ,its an attitude towards life, the way one respond to different circumstances of life and anybody can cultivate it with little practice.Its something already resides in you, it comes from within, it is related to your inside world and only you can make yourself at peace ,you don't need anything outside your body to keep you calm and peaceful.


Being a peaceful person does not mean that you are unable to feel stress,tension,worries or sadness rather it means you are more capable of dealing with negative emotions and thoughts as soon as they arise without disturbing your deep peaceful state and without feeling overwhelmed by the negativity. Its inevitable to avoid painful emotions we are born with full range of emotions so its better to let them flow through your body rather than numb yourself which is an unhealthy way of dealing with negativity, hinders your healing ,growth and a root cause of many mental illnesses.


If you are someone who is having difficult time in attaining and enjoying peace of mind then you are at the right place.You don't necessarily need to be a monk to get peace of mind just following simple yet effective ways of living can transform you into your best version, capable of maintaining deep well-deserved peace of mind.


MINDFULNESS:


                    Peace comes from within. Do not seek it without
                                                                                            ... Buddha



What is mindfulness? Its a quality of being aware and conscious of ones feelings and thoughts , ability to acknowledge present moment as it is without resisting it.


By making mindfulness a ritual in your life you not only find yourself more at peace but also enjoy frequent episodes of joy and gratitude ,its an easy way to declutter your mind with detrimental thought patterns ,worries and appreciate what is there for you in this very moment.


Just pick one or two tasks which you perform daily and allow yourself to do it with full concentration and awareness. For example when you are brushing your teeth daily focus your attention on it ,notice the feeling of bristles on your gums and teeth ,movement of your brush ,become aware of sensations without judging how you are doing it.


The purpose of this technique is to keep your chattering mind away for some time , stop your racing thoughts , get connected with your body by becoming conscious of  yourself.

                                     
                                                                        
FOCUS ON YOUR BREATHING / STAY IN PRESENT MOMENT:
                               

                      Realize deeply that the present moment is all you
                     have. Make the NOW the primary focus of your life.
                                                                                                ...Eckhart Tolle



In moments of stress shift your attention to your breathing ,become aware of your inhalation and exhalation cycles. Take a nice deep breath through your nose fill your lungs completely with oxygen rich air in a way that your abdomen comes out during inhalation then slowly release it through your mouth .This is called diaphragmatic breathing or abdominal breathing, your diaphragm, a muscle between chest and abdominal cavity, contracts makes your belly protruding out. This type of breathing aids putting less efforts and energy to breath ,maximizing the amount of oxygen while taking normal breaths, gives you calming and relaxing state of mind ,makes you feel grounded, keeps you connected with the present moment.


Its quite common to get lost in the past or worrying about the future in the midst of daily life issues, by just  becoming aware of your surroundings ,using your five senses as much as you can, pay attention to what you see, hear, smell, feel ,taste in this moment you can bring your focus back to the task at hand, become connected with now without being engulfed by the challenges of life  so you can make the most of this very moment while enjoying mental peace.



PEN DOWN YOUR WORRIES:


                     If something is wrong, fix it if you can. But train yourself 
                     not to worry, worry never fixes anything.
                                                                                         ...Ernest Hemingway



I emphasize on this one a lot .We all have worries even people who seem to be breezing through life on a happy wave feel worried and stressed out at some time or the other, its impossible to run from daily life agendas , we just have to mange it in a correct way .


 Keep aside few minutes everyday from your busy routine and write down your worries ,feelings and thoughts .This helps you to gain better perspective of the real you, your feelings and life in general and is highly useful to vent your negative emotions ,those that bring you down and make you anxious.


Assign a particular time for your worries ,lets call it worry time ,try to solve issues, sort out your problems and figure out the solutions in this limited time span .whenever a disturbing thought or worry arises at any time of the day, note it down instead of ruminating over it and make a mental note of returning to it later in the worry time. This can safeguard your entire day from getting ruined by interrupting thoughts and concerns.



LEARN FROM YOUR MISTAKES:



                      The only source of knowledge is experience.
                                                                                     ...Albert Einstein
                                                                                                    

We are not born with a manual of Do's and Don'ts, if something works for you it might not work for someone else, the only way to learn is from your experience. Forget the idea of avoiding errors ,you cant ,you can definitely lessen them by acquiring knowledge from your past experiences but you are unable to stop doing mistakes.Remember there is no such thing as failure only feedback . Don't beat yourself up for being imperfect and creating errors, don't let your peaceful mind get disturbed by things which are beyond your control. Learn and move forward ,you are exactly where you need to be in order to go where you want to be , it is the peaceful way of living without any doubt.

    

JUDGE LESS , ACCEPT MORE:



                   Peace of mind comes from not wanting to change
                    others.
                                                                                      ...Gerald Jampoisky


By becoming less critical of yourself and others you are allowing yourself as well as others to be their best authentic self. You cant accept others unless you fully accept yourself . Yes its true, you may find it difficult to accept flaws of others when you are struggling with accepting your own weaknesses. 


We all are imperfect beings ,our flaws and mistakes make us human .Accept everyone as they are without having an urge to change them, we are incapable of changing others but we do have a choice either to accept them as they are or walk away ,you can maintain healthy boundaries and stop allowing others to manipulate you or take advantage of you but don't waste your energy reserves in trying to change others ,its necessary for your own well-being.

But yes you do have power to work on your own shortcomings and flaws , the first step towards becoming your best self is to acknowledge your flaws ,become aware of your good and not so good attributes with compassion and empathy, People usually fall in two extremes they either become critical of themselves, blaming and criticising or they prefer to stay in denial as they find their real self unacceptable .Both of the ways are awful ,enough to disrupt your mental peace ,you don't find it comfortable to stay with your own self as you are your own worst critic or you are not feeling connected to yourself as you are degrading your true self by denying it.


The more balanced or healthy way to deal with your imperfections is to accept them with compassion, admit that you are having flaws just like all other human-beings and focus on improving yourself.                                     

                                                

STOP COMPARING YOUR LIFE WITH OTHERS:

                            Try not to get lost in comparing yourself to 
                            others. Discover your gifts and let them shine!
                                                                                              ...Jennie Finch

This is a sure way to feel depressed and frustrated, destroying inner peace and give rise to envy which again can  kill inner tranquillity. People are going through ups and downs in life, facing challenges, fighting battles no one is aware of. You cant predict their inner story just by looking at their apparently perfect life. We all are experiencing different situations, our sufferings are different ,our journey of life is unique so it doesn't make sense to compare it with others. Its fine if you are lacking something in life we all do feel this way.

 By acknowledging the fact that its impossible to get what you want each and every time and whenever you desire you can ease yourself , calm inner conflicts and harsh judgement. Try to accept things as they are instead of creating some ideal version . Don't miss the silver lining because you were expecting gold.



SHOW KINDNESS TOWARD OTHERS:



                              Kind words can be short and easy to speak but 
                              their echoes are truly endless.
                                                                             ...Mother Teresa




You don't need a reason to make someone happy, your little act of kindness can do wonders in life of others. By helping others we bring peace to ourselves ,even your kind words have power to mend broken hearts, heal tortured souls ,give sunshine to gloomy life .Whatever good you are contributing today in this world, it will soon reflect back to you ,do good and good will follow you.


True kindness is to give something without expecting anything in return. By offering your help with pure heart you not only create happiness in lives of others but you are able to make yourself peaceful, not anticipating return from them. You enjoy your ability to make others happy which in itself is a big blessing. By lifting someone up you are actually lifting yourself up ,its a sure way to enlighten your heart and soul. Do not forget to show same kindness to yourself as well.

                       

              
                           Peace of mind comes when you stop expecting
                                                and start accepting...
                                                


The things which are most disturbing to us are within us, by knowing yourself better with compassion, by calming your inner critic ,by embracing your life with all its gifts you feel more empowered to deal with the challenges of outer world.


You don't need to wait for things to fall in place before you enjoy peaceful mind ,you just have to take care of your inner world and it will cherish you with much awaited mental peace and serenity. All the best!

Fifteen Benefits of Making Exercise a Part of Your Daily Routine _ Peacefulmindbody

Importance of exercise can not be emphasized enough.It is a form of physical activity that keeps you fit, providing multiple advantages to your overall well-being.
It is needless to say that by making exercise a part of your daily routine you not only bring discipline to your chaotic life but can reap long term benefits in ensuing years.
You don't have to be a fitness freak in order to pursue daily exercise routine, just a little bit of dedication and diligence can yield fruitful results

CHECK WITH YOUR DOCTOR:

In case of any health concern consult your doctor before starting any exercise regime. It's important to discuss in detail which exercise program suits you the best.

BENEFITS OF EXERCISE:


STRESS RELIEVER:

1..It is a powerful stress buster,  keeps depression at bay by increasing the release of feel-good hormones endorphins and serotonin.It is a healthy way to manage stress, improves mood ,lowers symptoms of anxiety.


MAINTAINS BLOOD CHOLESTEROL LEVELS:

2..Stabilizes your blood cholesterol levels by reducing low density lipoprotein  (LDL) i.e bad cholesterol and triglycerides.It also increases high density lipoprotein(HDL) i.e good cholesterol in blood.


OPTIMIZES BLOOD PRESSURE:

3..As you age your blood vessels start losing their elasticity and become rigid which results in common rise in blood pressure in older adults.
Elevated blood pressure makes you susceptible to coronary artery disease, heart failure, kidney failure ,stroke.Exercise can delay the rise or help to maintain your target blood pressure.


LOWERS RISK OF STROKE:

4..Protects against stroke by improving risk factors such as high blood pressure ,diabetes and obesity.


IMPROVES CARDIAC HEALTH:

5..Keeps your heart healthy by strengthening cardiac muscles which in turn increases cardiac output i.e blood pumped into the arteries and deliver more oxygen to the body.


MAINTAINS HEALTHY LUNGS:

6..Enables the lungs to take in more oxygen by increasing your breathing rate, improves oxygenation of blood and oxygen supply to body cells.


HELPS TO GET DESIRED WEIGHT:

7..Growing older makes your metabolism slow that can result in obesity or weight gain .Obesity is associated with increase risk of hypertension, diabetes, cardiovascular diseases, sleep apnea.
Inorder to be more active you need to burn excess fat and maintain healthy weight. Exercise is a sure way to get your desired weight.


CONTROLS BLOOD SUGAR LEVELS:

8..Protects against Type 2 diabetes and helps to maintain target blood sugar levels in people suffering from diabetes .

Muscles utilize more sugar during activity while at rest due to increase in sensitivity of insulin  (hormone responsible for entry of sugar into cells) so there will be greater uptake of sugar at cellular level during exercise.


INCREASES MUSCLES STRENGTH:

9..Keeps your musculoskeletal system strong ,increases muscle strength , improves mobility ,keeps your body fit, toned and in shape.


USEFUL IN OSTEOPOROSIS ,INCREASES BONE MASS DENSITY:

10..With time your bones start losing calcium which can give rise to a condition known as osteoporosis causing decline in bone mass density (BMD).

Exercise against resistance or weight bearing exercises make your bones strong by increasing bone mass density,reduces risk of fracture and prevent falls.


VITAL FOR ARTHRITIS:

11..Exercise is vital for arthritis ,it reduces joint pain, stiffness, prevent immobility and increases strength of muscles around joint which aid in movement.
Don't overdo as it can worsen your aching joints even moderate exercise can ease your symptoms and prevent disability.


HELPS TO SLEEP BETTER:

12..Lack of sleep can impair your memory, reduces concentration and performance.Exercise improves quality of your sleep by reducing difficulty in falling asleep and prevents frequent awakening during sleep.


IMPROVES ENERGY LEVELS:

13..Increases your energy level ,stamina ,build up confidence and improves your self-esteem. These all lead to better performance at work, reduces easy fatigability ,increases ability to enjoy activities.


DELAYS AGING:

14..Exercise has anti-inflammatory potential ,delays process of aging and helps you stay young.


STRENGTHENS IMMUNE SYSTEM:

15..Boosts your immune system,prevent chronic diseases ,protect against certain cancers and reduces risk of premature death.


American Heart Association recommends atleast150mins of moderate exercise or 75mins of vigorous exercise per week i.e 30 mins a day ,five times a week for moderate exercises or 25mins a day, three times a week for vigorous activity.
If you are new to exercise or have not exercise in a while start with 10-15mins increase per day. Do gradually so your body can adjust.


TYPES OF EXERCISES:


Exercises that improve physical ability and health are of four kinds

*Aerobic Activities

*Strength

*Balance

*Flexibility


AEROBIC ACTIVITIES:

They increase heart rate and breathing thus improving your lungs and cardiovascular system.
These include moderate activites like hiking, dancing, gardening, walking (3.5mph), bicycling (less than 10mph) and vigorous activities like running, jogging, swimming, playing basket ball, walking (4.5mph), bicycling (more than 10 mph).


STRENGTH EXERCISES:

These exercises can increase your muscle strength and endurance. They include weight lifting, using resistance band, push ups or sit ups.


BALANCE EXERCISES:

Balance exercises help prevent falls, common problem in older adults. Examples are stand on one foot ,heel to toe walk.



FLEXIBILITY EXERCISES:

Stretching makes your body flexible, ease your movement and range of motion around joints .These include shoulder and upper arm stretch, calf stretch.

In short, there are many ways to stay active and healthy, find exercise regime which is in harmony with your health issues and body needs, one which you enjoy and is beneficial for you.
...All the best

 

Twelve Ways to Overcome Laziness and Increase Productivity _ Peacefulmindbody

If you are lazy you are not living a life you are meant to live. If you encounter laziness in your life on a daily basis then there is something need to be fixed.
It's an unhealthy and unproductive way of living ,giving you nothing but a feeling of inadequacy.
In this fast-paced,speed-obsessed world ,idleness and ineptitude are the least desirable traits.
Stop beating yourself  up for being lazy and follow these simple steps which will benefit you without a doubt.


1.WHAT'S THE AGENDA BEHIND YOUR LAZINESS?


There must be some reasons for your laziness. Rack your brain ,go deeper and do some introspection.
Are you running away from some deeper issues? Is there anything you don't want to confront? It could be anything you might be afraid of failure so you don't want to try in the first place , you are having unrealistic goals which makes you feel anxious and unmotivated ,you are lacking interest in a particular task, you mistrust your capabilities or simply you are having fear of uncertainty so you are procrastinating things in order to avoid uncomfortable emotions.


Just figure out the limiting belief and work towards it .Remind yourself of your past accomplishments ,challenge your negative thoughts ,keep a reality check ,you will come to know that most of your fears and limiting beliefs are not legitimate.


2.WATCH YOUR SLEEP PATTERN:


Make sure you are having 8-9 hours of deep ,restful sleep. You should have a fixed time of sleeping at night and awakening the next day.


Are you staying awake late nights? Are you having difficulty falling asleep? Are you spending whole night tossing and turning? These can make you feel tired and exhausted in the morning.
Make a habit of going to bed early and rise up early. You will soon reap the benefits of healthy ,energetic body.


3.LACK OF PHYSICAL ACTIVITY:


This can contribute to weight gain,causes other health issues and ailments. Are you living a sedentary lifestyle ,spending most part of your day sitting ? The more you lack physical activity the more you feel the urge to stay idle and the cycle goes on and on .


To break this pattern you need to start moving your body ,take a brisk walk , make exercise a part of your daily routine and don't forget to lose those extra pounds of weight.


4.RESPECT YOUR WORK:


If you are not honouring your work chances are you can easily lose motivation and your focus. Don't disrespect the task you are doing by comparing it with what everyone else is doing .


Don't doubt your capabilities ,just embrace what you are capable of .Remember any work done with good efforts and pure intentions is worthy of respect. You are doing your part ,making your contribution and that is enough ,that is respectable.


5.BREAK DOWN THE TASK INTO SMALLER CHUNKS:


It's easy to feel overwhelmed while pursuing a big task so lets divide it into small easily manageable goals.
Give your utter attention to the task at hand ,do the best you can at this moment without worrying the outcome, this way you can come up with something incredible without feeling drained .You save yourself from running out of steam and utilize that energy in the right place.


6.REWARD YOURSELF AFTER COMPLETING A TASK:
Don't wait for others to appreciate you. Just do it yourself , give yourself a treat as a token of encouragement ,it could be anything from a much deserved rest ,positive affirmation ,a walk in nature or buying your favorite brand.


The main purpose is to pause and celebrate your achievement no matter how small it is. Remember appreciation intensifies your drive to achieve more.


7.FOCUS ON LEARNING WHILE PERFORMING WORK:


If you shift your attention from the fear of failing to learning from the experience you hit the jackpot. In this way you enjoy a sense of fulfilment as you are gaining something even if you make errors .
We all can learn and improve, seeing each task as an opportunity to grow is no less than a blessing. Even if you failed take it as a stepping stone towards your desired destination.
If you learn to see the positives in every situation you can do wonders as this attitude can make you progress faster.


8.STOP MULTITASKING:


Multitasking stresses your mind to focus on different aspects at a time which is detrimental .It can deplete your energy stores rapidly ,gives no satisfying results and make you feel tired.
Multitasking is a myth ,our brain is wired to focus on a single task at hand. Forget the concept of multitasking and give your complete attention to only one task at a time .
In this way you improve the quality of your work as well as avoid feeling overwhelmed and exhausted.


9.STOP BEING PERFECTIONIST:


If you are keeping unrealistic goals you soon feel overwhelmed and tired running after them and then laziness surfaces. Don't seek perfection it simply doesn't exist. Try to do good enough. It's fine to do good enough.Focus on progress over perfection.


10.STOP SEEKING PLEASURE IN EVERY TASK:


If you are trying to seek pleasure in every task you perform then its a sure way to feel disappointed. There are many chores we have to do  daily and its okay if you are not enjoying each one of them.
You have to keep a balance between work you like to do and work you have to do. Don't let this be an excuse for your laziness.


11.THINK OF THE BENEFITS:


Make a list of the benefits you will enjoy after following your goals. What will happen if you start exercising daily or what will you get if you complete that project. It keeps you motivated and helps in overcoming laziness.


12.HAVE A PURPOSE IN LIFE:


We are here to fulfil a unique purpose .Know your priorities , what matters to you the most, your values and then start working towards them day in, day out .Having a purpose prevent you from feeling stuck ,bored and idle ,you have something to look up to.


Stop wasting your precious time in doing less than you are capable of ,feeling lazy and demotivated. You are here to live your unique purpose. 
  ...All the best