Developing A Good Routine

For this article we are going to consider everyone! something that anyone of any age can do that will be bennifical to their health, and is easy to encorperate into anyone's routine. We understand not everyone is a gym person, doesn't have the time or doesn't enjoy the dynamic of the gym scene.

We all have different schedules, but something we all have is breaks in between! even those of us who work long hours into the night have some sort of lunch break or free time. I understand not wanting to use that time to relax. I too have avoided excersize many times after school/work because of how tired I am. These excersizes can be done whenever you have time, but if you are like me you will wan't a plan that is consistant every day. I personally would recomend using your lunch break to do some amount of excersize.

Federal law in the U.S does not require breaks for people over 18, however most companies will of course provide you with one. Usally a 30 minute lunch break, sometimes longer. We understand this is not a lot of time but we will talk about how you can break it up.

Another time when workouts can be encorperated would be in the morning. Many people do morning workouts or meditations

What changes need to be made first?

This is designed to be flexable around your lifestyle so these are loose reccomendations for the most part.

1. Get at the very least 7 hours of sleep! It is reccomended by the mayo clinic in this article that 8 hours of sleep is ideal. They state that less than 7 hours of sleep can cause a number of health problems, and I suggest further researching. I personally am a night owl, and love staying up late so I understand how this may be tricky for some people's schedules. I actully have recently abjusted my schedule to being more reasonable and am pretty happy with it! Waking up earlier can be a good thing too. Say you have to get up at 8 for your job, I would say go to bed between 11 and 12

2. Eat Healthy! This goes without saying, and we all know it, but not many of us actully do it! There are a lot of delicious and healthy recipies that won't cost much that you can make and honestly after eating healthy myself im just happier overall and food with unartual sodium, sugar, and fat content seems more repulsive to me. We have another article you can view that mentions some of these recipies that I personally enjoy, and think are the cheapest. Remember: You can have a candy bar every now and again, just as long as your main meals are healthy.

3. Cut down on drugs & alcholol. Another thing that goes without saying, but for mainly alcholol people do not really cut down. Im not saying you need to quit drinking alcholol. Having a drink at a dinner, for a toast or special occasion is perfectly fine. Many health experts state that red wine actully is bennifical for health if 1 glass per day at most is drinken by women, and 2 by men. We encourage you to research. Try to stay away from hard liquor though. For drugs this depends on which ones they are. Obviously many are horrible for your health and you should seek immediate help. Smoking too can be considered a drug, as nicotine is. Smoking is really not worth the waste of time and money, and you can be perfectly happy without it. Seek help and try to quit. As for weed, prolonged usage can cause neurological complications and It is reccomended that you do not use it unless prescribed as a possible pain treating drug by a doctor.

What Excersizes to Encorperate

So now that we have established when and what other helpful changes should be considered lets talk about the excersizes. An article published by the Hardvard Medical School states some very intersting and helpful excersizes that if you have a healthy diet and sleep are very bennifical to your over all health and longevity

We'll here are the excersizes we reccomened!

  1. Planks. A plank is a very easy abdomal and full body strength excersize you can do anywhere there is ground! Hold a plank for 1 to 3 minutes.

  2. Pushups. Another great no equipment excersize you can do. Try to increase your goal every day

  3. Tai Chi. This is a traditional chinese martial art that combinds meditation with balence and is very good for the brain and body! Learn more

More great excersizes, if/when you can

Swimming is considered one of the best excersizes, and I absoloutly love it. Read the harvard health article for more details. If you live by the ocean or a pool take advantage of it whenever you can! If you have light skin make sure to use sunscreen if its outside

Go for walks! If you have time, go for a walk. Maybe walk to work or lunch on some days