Cold plunging has become very popular lately, due to its ability to reduce inflammation, boost energy, improve your immune system and more! This comprehensive guide will thoroughly explore the health benefits of cold plunging. By the time you’re done reading, you’ll be seeking out a cold-plunge center!

What exactly is cold plunging?

Before we get into the benefits, let’s take a moment to discuss what cold plunging actually means. Essentially, it means plunging yourself into cool or cold water for at least 30 seconds. The water shouldn’t have a higher temperature than 50 degrees Fahrenheit, but it’s commonly much colder than that. If you’ve ever seen a polar bear plunge or participated in the ice bucket challenge, then you’ve gotten a taste of what it means to go cold plunging.

A group of people that are quite famously associated with cold plunging are athletes. It’s extremely common to see an athlete in a tub full of ice after a game. That’s because they’ve known about the benefits of this practice for a long time, and they use it to reduce soreness and inflammation.

Cold-Plunge Benefits

Unlike other trends, there is actually a lot of evidence to back up the idea of doing a cold plunge. Therefore, if you decide to participate in only one healthy but freezing cold way to help your body, be sure to make it cold plunging.

1. Enhances mood and focus

Cold plunging has the ability to make some people focus better. As sports medicine physician Dominic King, DO, pointed out, it may seem like “a very helpful mental meditation.” Furthermore, it’s also a good way to activate your nervous system, which can have positive benefits on your mood and overall mental health.

How does this work? When your body hits the cold water, it releases adrenaline in your body. Additionally, it leads to a significant increase in your dopamine levels. Dopamine is known as the feel-good hormone, so this is naturally a fantastic way to boost your mood.

2. Reduces inflammation and soreness

When you suddenly introduce cold water to your body, it will begin to produce anti-inflammatory markers. This also plays into the fact that your body will feel less sore after cold plunging.

Dr. Tracy Zaslow of the Cedars-Sinai Kerlan-Jobe Institute indicated that “when you’re in cold water, your blood vessels constrict so there’s less blood flow to the area, then there’s less swelling and inflammation leading to less pain.” In other words, by reducing your blood flow, you can help speed up the healing process.

As previously mentioned, athletes tend to be big fans of taking an ice-cold bath. For example, Jamaican runner Usain Bolt and Portuguese soccer player Cristiano Ronaldo frequently rely on ice cold baths to help keep them at the top of their game. They do this to ward off inflammation and make their muscles heal more quickly.

3. Improves power in energy

Another way that a cold plunge can help your body is by giving you more energy. How does this work? By stimulating the release of norepinephrine, adrenaline and endorphins, all of which are known to boost energy levels. Additionally, these hormones will enhance your alertness.

4. Improves immunity

When you have exposure to cold plunging, it will increase your digestion by making you shiver. In turn, this will increase your immune response through the rapid constriction of your blood vessels. Other proven ways to boost your immune system include being physically active, getting enough sleep, eating well, not smoking, maintaining a healthy weight and avoiding alcohol.

Your immune system is the way your body fights off foreign organisms. Having a better immune response can mean the difference between battling a summer cold or not getting sick at all. Therefore, if a short cold plunge can help you boost your body’s response to germs, it sounds more than worth it!

5. Builds resilience of body and mind

Jumping into a freezing cold body of water isn’t something to take lightly. If you can do it, though, you’ll build your resiliency, plus boost your ability to adapt to uncomfortable conditions. This is a good way to make you more mentally and physically prepared for any situation you might encounter.

Something else to take note of is that cold-plunging will decrease your cortisol levels. If you’re prone to feeling stressed out, this may be the answer you’ve been looking for. This particular benefit lasts for much longer than your cold plunge, too. Studies indicate that a single 15-minute plunge in cold water can keep your cortisol levels lower for up to three hours!

Overall, the shock to your system teaches mental toughness and self-control, while the shock to your body stimulates endurance. To achieve the best results, it’s important to give your body time to adjust to the major temperature difference. For instance, your first cold plunge might not last longer than 30 seconds, and that’s okay. However, with repeated exposures, you should be able to work your way up to an extensive cold plunge of 15 minutes or longer.

6. Builds metabolism

Cold plunging wakes up every feature of the body. For instance, it can build up your metabolism, which will help you lose weight. This happens due to the effect of cold water on your physiology. To gain a better understanding of this process, we can look at what drinking cold water does for your system. Although seemingly insignificant, choosing to drink cold water instead of room temperature water allows you to burn eight more calories.

Why does this difference exist? Because your body has to work harder to increase the water temperature to match your body temperature. When you consider how much harder your body would have to work to keep your core body temperature to at least 97 degrees while sitting in ice cold water, it’s easier to appreciate the impact it can have on your overall body.

7. Makes you sleep better

A side benefit of reducing stress is that taking a cold plunge also has the power to make you sleep better. You see, when your stress and anxiety levels are high, your mind can get into a continual loop of almost obsessing over things that bother you. In fact, your mind can even go back several decades and replay embarrassing moments, which isn’t exactly conducive to getting a good night’s sleep.

Some people feel much more mental clarity after cold-plunging, and this enables them to sleep better. Southwestern Vermont Medical Center’s Laurie Darby, RN, is definitely a believer. She said that she “hate[s] the cold,” but it helps her sleep better. She elaborated by saying “I don’t know if my mind is ever stress-free, but if I don’t take a cold plunge for a couple of days, I can tell.”

8. Improves insulin sensitivity

Whether you’re suffering from type 2 diabetes or have been diagnosed as pre-diabetic, it might be in your best interests to adopt a regular cold-plunging schedule. There is actually some evidence that submerging yourself in cold water can provide even more benefits for insulin sensitivity than exercising. Of course, exercising and cold plunging are the best way to boost your overall insulin sensitivity levels.

To receive optimal results, it’s necessary to stay in cold water until your body has begun to shiver. When you shiver, it activates your muscles in a way that is similar to working out. This changes your body’s insulin sensitivity response for up to 48 hours, which suggests that cold-plunging every other day could provide real, noteworthy benefits to diabetes sufferers.

9. Improves heart health

In 2016, a study was conducted to determine the effects of taking a cold shower. Participants took a hot shower with intervals of coldness that lasted 30, 60 or 90 seconds. The results showed great promise in using cold therapy to improve heart health. The benefits didn’t just impact one factor about cardiovascular health, either. Instead, cold plunging seems to provide at least three different benefits to help your heart, including reducing your heart rate, boosting your blood flow and improving your overall cardiovascular health.

Another group of researchers from the University of Oregon studied the impact of a 15-minute cold immersion session on heart health. They found that after a single session, an ultrasound recorded changes in the participant’s shear stress. In other words, the cold plunge put a higher level of force on their blood, and this increased shear stress on the affected blood vessels.

Is there anyone who shouldn’t take a cold plunge?

As with almost everything in life, there are some people who are not good candidates for a cold plunge. Interestingly, however, some of these individuals could also receive great benefits from taking well-monitored plunges. Therefore, even if you have one of the conditions listed below, you might still want to discuss cold plunging with your doctor. Only they have access to your health records, which means that they’re in the best position to give you a definitive yes or no.

• High blood pressure
• Heart disease
• Peripheral neuropathy
• Diabetes
• Venous stasis
• Poor circulation
• Cold agglutinin disease

What about using a cold river?

Polar bear plunges might seem like a good alternative to an ice bath, but they come with heightened risks. When you’re relaxing in an ice bath like your favorite athlete, you can get yourself to safety much more quickly than if you’re in a lake or river and something goes wrong. Be aware of the following potential complications.

Hypothermia

Hypothermia can set in relatively quickly. Therefore, keep yourself safe by avoiding a big body of water. You could get pulled away by a current, and it might become impossible to get yourself out until after you’ve got hypothermia.

Hyperventilation

Again, the risk of hyperventilating makes it much safer to use an ice bath for your cold plunge. Cold water could tighten your airways, which will make it harder to breathe. If you’re in an ice bath, you can simply hop back out.

Drowning

This is another potential risk that’s typically associated with a lake or river. If you take a cold plunge in a partially frozen lake, for example, you could get sucked beneath the ice and drown. Using an ice bath prevents this issue.

Is a cold plunge right for you?

As long as you’ve in good physical shape, taking a cold plunge can help you deal with several different issues. Although you’ll want to use an actual cold bath to do them on a regular basis, you can test out the basic idea by taking a cold shower. If doing so makes you feel more energetic, makes you feel less sore or gives you a mental boost, it’ll be easy to keep gaining these benefits by investing in cold bath technology.

from Blog – Fitness 19 https://ift.tt/QgWx6e0

Your exercise experience will be more enjoyable if you engage in a warm up and let your body cool down while moving. At the start of your workout, your muscles are cold. They may be tight from a previous workout. To avoid injury, you want to warm up those muscles and get your heartrate up. Once you’ve completed your workout, you want to slow down your heart rate and stretch as your muscles cool to avoid stiffness or cramping.

Benefits of a Good Warm Up

Warming up will allow your muscles to fully oxygenate. During your warm up, your blood vessels expand and your body can move oxygen to those muscles more efficiently. Getting your lungs into the loop will help you build new muscle tissue at the height of your workout.

A good warm up will also protect your joints. The ligaments and tendons that make up the connections within your joints need to be fully oxygenated. Your warm up is an ideal time to check in with joints that may be sore from a previous activity. As you work the joint in your warm up, that soreness may abate.

A sore joint may benefit from a light stretch at the end of your warm up. You may also need to modify the intensity of your workout to avoid damaging a sore joint. Checking in with your body with a little stretching at the end of your warm up will help you avoid overloading a sore muscle or joint.

Methods for Warming Up

Consider your warm up as the junior varsity activity of your workout. If you run during your workout, walk for two minutes and do some light jogging for the next eight minutes for a solid 10 minute warm up. As you walk, swing your arms. After a lap of light jogging, stop and do 10 wall planks, then do some giant swings to fully loosen up your shoulders.

For those who lift weights as part of their workout, it’s important to start with a core warmup. For example, you might choose to bicycle to the gym. A slow cycle of easy pedaling will:

• Warm up your leg muscles
• Loosen your knees
• Work your ankles
• Engage your core

Even on an electric bike, you can strengthen your core with a gentle ride. Once you get to the gym, you’ll be ready to warm up your upper body. In addition to swinging your arms as you walk or jog, you can grab a basketball and bounce the ball off the wall to get you hands and arms moving. Checking out a racquet and hitting a tennis ball off the wall for a few minutes is a great way to warm up your entire body, including your heart. Jumping jacks can also get your whole body warm before you lift.

Once you’re warm, stretch. Those who lift weights need to get in the habit of doing some deep chest stretches. It’s also a great idea to stretch out your upper back before you lift. If you target specific muscle groups on specific days, make sure that those muscles get the most thorough warm up.

Warming Up is More Important As You Age

A hard workout can lead to soreness for young muscles that haven’t had the chance to warm up. Older athletes can suffer serious harm, including muscle strain, ligament damage and tendon tears if they don’t start with a warm up.

For older athletes, starting with a gentle version of an action may be the best choice. For example, a terrific pickleball warm up includes short side to side movements to warm up ankles, knees and hips. Gentle arm sweeps will get your wrists, elbows and shoulders ready to play.

As you move from side to side, it’s also a good idea to do some lunges or body weight squats and stretch your low back. Any sport that involves twisting and reaching can be tough on your spine. Building a strong core with lunges can help, but mini-lunges can loosen up the muscles along the spine to avoid a tear or strain.

Stay Warm Once You Get Warm

If you prefer to exercise outside, it’s critical that you stay warm once you get warmed up. You may enjoy playing pickup basketball. If you spend a bit of time on the bench, stretch while you wait. Keep the blood flowing to those warmed up muscles.

Similarly, it’s a great idea to layer up your clothing. Runners who get outside during the coldest winter months may choose to avoid wearing a coat and layer up with fleece tights under wind pants and jacket. As your run progresses, you may choose to unzip the top layer to allow perspiration to cool your skin.

Hydrate Through Your Warm Up, Workout and Cool Down

Staying hydrated is key to health overall and healthy exercise in particular. When dehydrated, your muscles can cramp. You can lose flexibility over time and struggle to stretch out serious cramps.

Dehydration can also increase your risk of soreness after a workout. Delayed onset muscle soreness, or DOMS, can quickly derail your exercise goals. Proper hydration, paired with a proper cool down and thorough stretching, can help you stick to your workout plan over time.

When you work out in cool weather or in a cool pool, it can be hard to notice that you need water. Get in the habit of carrying a water bottle and drinking at regular intervals to avoid the dangers of dehydration.

Cooling Down Effectively

Your cool down routine is just as important as your warm up, especially if your exercise routine is intense. If possible, cool down with a buddy. The ability to talk is a good indicator of your slowing heart rate and respirations. If you can’t talk, you’re not ready to fully cool down.

Hydrate as you cool down. Some prefer a protein drink, but water is effective as well. You may also choose to drink something that offers electrolyte replacement.

As you cool down, continue to use your muscles. For example, you can keep swinging your arms as you walk or jog. If you’re on a track, you may choose to stop and stretch your quads, calves and hamstrings before continuing your circuit. Allow your muscles to loosen and relax as you go.

Breathe Deeply

Deep breathing, sometimes called belly breathing, is critical to an effective workout and cool down. To properly belly breathe, you need to relax the rectus abdominis, or the big muscle that runs from your ribs to the top of your pelvis. As it relaxes, your tummy expands while the diaphragm contracts, giving your lungs loads of air and room.

Many people struggle to belly breathe. They may find that their tummy draws in tight when they inhale and that their shoulders rise or their chest swells. Learning to release the rectus abdominis takes practice.

If you find that your stomach draws in when you take in a deep breath, try the following exercise:

Before you workout, lay down flat on your bed or on the floor. Place a book over your navel. Slowly take a deep breath through your nose and let the book rise toward the ceiling. As you exhale, let the book fall back toward your spine. Practice letting your tummy expand as you breathe in, rather than pulling it tight. You can also practice this in the pool as part of your cool down if you’re a swimmer.

Breathe As You Stretch

The final step of a proper cool down is to breathe deeply as you stretch. Don’t rush the process of stretching; if you have to shorten anything in your workout due to time constraints, shorten the intense portion of your workout.

Flexibility and stretching should never hurt. Get in the habit of static stretching; that is, stretch until the muscle feels taut and hold the pose for 30 seconds to get the best benefit from the stretch. Count and practice your breathing as you stretch.

Be ready to get on the floor for some stretching poses. Take your time and move slowly, especially if you’re recovering from a strain or another injury. Make sure you also stretch across the body. For example, if you struggle with shin splints and have a lot of calf pain, you can reduce it by crossing over the traditional quadricep stretch.

Stand arm length from the wall and brace yourself with your left hand. Pull the right foot toward your bottom with your right hand to stretch the quadricep and the front of the right calf. The higher your foot and the further from your bottom, the more intense the stretch. Now switch hands but keep stretching by grasping the right foot. Don’t go for height; you may put too much pressure on the knee. Instead, feel the deep stretch across the front of the right calf.

Consider Getting in the Pool

Cooling down in the pool, especially if you’re not a swimmer, may seem like an extra or unnecessary step. However, if you’re recovering from an injury or just have some wear and tear in your joints, getting in the pool can make a huge difference.

Being in the water will take the pressure off of your joints. It will also take pressure off of your spine. If you have a back injury or struggle with back pain, you may find that simple stretching movements along the wall of the pool are much less painful. You’ll enjoy a deeper stretch without discomfort.

Getting in the pool can also help you calm down your cardiovascular system. Gasping in the pool is pretty tough. Getting into deep water and walking or jogging in the pool can help you reduce the intensity of your workout and take weight off your joints.

If your workout is hard enough to cause a serious elevation in your body temperature, getting in the water can help you lower it. Take your water bottle with you to the edge of the water and keep drinking as you walk, jog slowly or stretch. Extend your body as you cool it off and work your way up to the short end of the pool, stretching your upper body as you go.

A Word About Lactic Acid

It’s almost impossible to completely avoid a build-up of lactic acid after a workout. However, an effective cool down can help. If you push yourself hard to the end of your workout session and drink a bottle of water as you drive home, you’re going to suffer a greater lactic acid build-up than if you cooled down and stretched properly.

Lactic acid is a waste product. Staying hydrated during your workout and cool down will help you shed it effectively. Letting your body temperature return to normal with a gentle cool down and focused stretching will increase the dissipation of lactic acid and reduce your risk of soreness tomorrow.

Making time for a warm up and cool down is critical to maintaining an effective workout routine. Book-ending any workout with 10 minutes of warming up and 10 minutes of cooling down will reduce the risk of injury and muscle soreness.

from Blog – Fitness 19 https://ift.tt/l8oj7Fc

Many physical fitness enthusiasts often fail to realize the importance of warm-up exercises. It allows for a gradual shift from rest to intense exercise, which gets the body ready for the impending demands. Proper warming up becomes specifically important in that; it increases blood flow in muscles. Such improved circulation is about more than just supplying extra oxygen and nutrients but also minimizing the risk of injury. Cold and tight muscles are more prone to possible strains and tears. This lessens their resistance against sudden, explosive moves and makes them more amenable to damage, while a warm-up stretch gently prepares them accordingly.

 

Moreover, a good warm-up session primes one psychologically for a tough workout. Apart from loosening muscles, it also helps lubricate joints, improve flexibility, and gradually speed up the heart. Therefore, the body and mind are readied for tougher activities that follow, allowing for better results from any training session. Whether one is weightlifting, running or doing high-intensity interval training (HIIT), a thorough warm-up ensures that the body does not experience shock but grows into top performance mode smoothly. Not only does it make the routine efficient, but it promotes long-term joint health and, hence overall well-being.

 

1. Child’s Pose

 

Balasana, or the child’s pose, is a gentle stretch that focuses mainly on the back, hips, thighs and ankles. Start by kneeling on a mat with your toes touching and knees apart at a hip distance. To begin with, exhale as you slowly lower your torso between your knees, making sure your palms are facing down and arms extended in front of you. Gently touch the floor with your forehead. During this exercise, depending on one’s limberness, one should place his or her chest either comfortably between or on the thighs. Always keep your arms stretched out straight and active, which helps elongate your spine and shoulders, thus providing a gentle stretch along the sides and back of the body.

 

Deep rhythmic breathing is recommended while in Balasana. Breathe so that you feel as if you were lengthening your spine during each inhale. And during each exhale, try to relax more in the position by getting deeper into it. The hands can remain stretched forward, or they can be placed next to one’s body but with their palms facing upwards towards the feet. Hold this pose for 30 seconds to several minutes until it no longer feels comfortable, depending on personal preference. It is good for calming the mind and reducing stress; it also gently stretches and relaxes muscles in the back and hips. Always move out of this position delicately, especially if you experience any knee or back problems.

 

2. Cat/Cow

 

For warming up the spine and relieving tension in the back and neck, Cat/Cow stretch is an excellent fluid movement. To start, put yourself down on your hands and knees on a mat, making sure that your wrists are right under your shoulders while your knees are under your hips. Your spine should be in a neutral tabletop position from which it will begin. Slowly lower your back as you breathe in by raising your pelvis and bringing your head and tailbone towards the ceiling. This is termed as the Cow position. This part of the stretch requires you to slightly engage the abdominal muscles to protect your lower back during movement.

 

When you breathe out, curve your spine upwards towards the ceiling while tucking in your tailbone and bringing your chin towards your chest. This is referred to as the Cat Position. During this phase, focus on fully engaging your back muscles and gently stretching the spine. The transition between Cat and Cow should be fluid and linked with your breath: inhale as you move into Cow and exhale into Cat. This sequence can be repeated several times, ideally for at least one to two minutes. The cat/cow stretch is not only physical exercise but also encourages mindfulness as well as concentration, where movements become synchronized with breathing. Many yoga practices consider it a must-do thing that warms up the body before proceeding into more vigorous exercises or workouts.

 

3. Downward Dog

 

The Downward Dog, also known as “Adho Mukha Svanasana”, is a highly popular yoga pose with various stretching benefits, especially for the legs, back, arms and shoulders. Begin this stretch by placing your hands on the mat under your shoulders and your knees under your hips. Then curl your toes under and raise your hips up and back while straightening out your legs as much as possible. Consequently, you should create an upside-down V-shape with your body. Additionally, make sure that you press down into the mat with feet hip-width apart and hands shoulder-width apart.

 

In the Downward Dog pose, it’s important to distribute weight evenly between hands and feet. This posture stretches the entire back by elongating and straightening out the spine. Your head should remain in line with your arms while directing your gaze towards the floor beneath you; allow neck muscles to release. Maintain this position for several breaths while attempting to intensify the stretch in subsequent exhales when you feel the tension release from hamstrings, calves and shoulders alike.

 

4. Jumping Jacks

 

A jumping jack is one of the old-style exercises that work on your cardiovascular system. To do this, stand with your feet together and your arms hanging by the sides. Afterwards, jump while lifting your hands over the head and spreading out your legs to form an “X” shape. Finally, restore the starting position by landing with both feet together and then lowering hands.

 

Jumping jacks are a beneficial warm-up exercise as they involve all body muscles and increase heart rate. This prepares the cardiovascular system for exercise and helps to loosen up shoulder and hip muscles before workouts. Different fitness levels may require various adaptations to this practice, with additional versions available for increased intensity. Make sure you do jumping jacks during warm-up so that you can improve on overall fitness levels in your body.

 

5. Full Leg Stretch

 

The Full Leg Stretch is an easy yet effective limber created specifically for hamstrings and lower back. Initially, sit on the floor with your legs stretched out in front of you. Maintain a straight posture where you sit up tall with your back in actual position and shoulders relaxed. Make sure that your toes are directed upwards.

 

Then, gently hinge at your hips and reach forward towards your toes. Your purpose is to get as far as you can while keeping a flat back. Avoid rounding of your spine. In line with flexibility, one may hold onto their ankles or even feet. Hold this pose for 15 to 30 seconds while taking deep breaths through the nose. This stretch increases hamstring and lower back flexibility, which can be included in a warm-up routine to prepare the legs and lower back for more intense exercises that will follow later on.

 

6. Quad Stretch

 

You should always perform the stretch in a slow and mindful manner. Now, move slowly into the stretch position until you feel a slight pull, perhaps a 7 out of 10 on the scale of discomfort. The aim is to activate the muscle with no pain or discomfort. A sharp pain or any discomfort at all means you have gone beyond what is appropriate for that stretch, and it is necessary to come back immediately to avoid pulling the muscles or any injury.

 

Once you find the right amount of tension, hold the stretch for 20 to 30 seconds. At this point, concentrate on relaxing and taking deep breaths. You will have deep breaths, which will help you to stretch more effectively by releasing tension. By keeping the stretch for this period, it allows muscle fibers to gradually lengthen and enhance flexibility. Remember that persistence and regularity are essential factors that ensure stretching workouts produce meaningful results.

 

7. Arm Swings

 

Simple and effective, Arm Swings are an exercise that can be used to warm up the upper body. Start by standing with your feet apart at shoulder width, knees slightly bent, and arms outstretched sideways. Then, fold your arms across your chest quickly and reverse them as far as they can go without you feeling any pain. This repetitive movement from side to side is beneficial in increasing blood circulation in the arm muscles, releasing muscle tension in the shoulders as well. To prepare for a variety of exercises like gym workouts or athletic pursuits, incorporate Arm Swings into your warm-up routine.

 

8. Knee Lifts

 

If you want to help with knee pain, incorporate leg lifts into your routine. To begin with, lie on your side with the legs straight, using the forearm to prop up the head. To do this exercise, extend your legs out straight and gently lift the upper one towards the ceiling; hold it there for a moment at its highest point of rise, then lower it back down to where you started. Perform this move several times on one side before switching sides. The leg lifts strengthen your knees’ stabilizing muscles, hence reducing pain and improving mobility.

 

People suffering from knee pain may benefit greatly from these simple leg lifts. They focus on specific muscles responsible for knee movement and better blood flow. If you do this, you will realize you are more flexible and powerful before you even start the real workout. Including them in your regular routine would be a useful way of managing and relieving pain in your knees.

 

9. Lateral Lunges

 

To improve your lower body flexibility and engage leg muscles, you can try lateral lunges. Stand with your feet hip-width apart, then take a long step sideways using your left foot while keeping the right one in its original position. During this movement, bend your left knee, push out your hips and go down until the left knee makes a 90-degree angle. The controlled action should last about two seconds. Finally, return to the starting pose by pushing off with your left foot. Lateral lunges are exercises that can help to focus on inner and outer thigh muscles, whereas they also strengthen quads and enhance hip mobility. By incorporating them into your fitness program, you are likely to boost both lower body flexibility and leg strength at large.

 

10. Toe Reaches

 

A good approach for one to improve the flexibility of hamstring muscles and overall mobility of the leg is by doing the hamstring stretch using a strap. Start by lying flat on your back on the floor with a belt or yoga strap nearby. You should place the right foot in the strap, ensuring that it is secure but loose enough not to hurt. Throughout stretching, keep your left leg straight out and flat on the floor.

 

While keeping your leg straight and pressing your back down hard onto the floor, slowly lift up your right leg using a strap until you start to feel it stretching your hamstring. It is necessary to gradually take a number of steps in order to avoid straining. Hold this stretch at a point of slight discomfort for about 30 seconds while concentrating on taking long, deep breaths. This stretch should be repeated three times with each leg as part of a regular stretching routine.

In order to prevent injuries and improve performance, it is important to carry out a proper warm-up and stretching routine. Exercises such as jumping jacks will get your blood flowing and ready your body. To improve flexibility, one can try stretches like Child’s Pose, Cat/Cow, and Quad Stretch. These focus on particular muscle groups, lessen stress and relieve discomfort. Better mobility or hamstring flexibility are some of the benefits of doing these exercises. Do them slowly, hold the stretch for some seconds, and you will have a more injury-resistant body.

The post Blog first appeared on Fitness 19.

from Health and Fitness Tips Blog | Fitness 19 https://ift.tt/8EgGebV

Embarking on a health journey is a significant commitment, one that requires dedication, perseverance, and a strong sense of purpose. While the road may have challenges, staying motivated can be achieved with a combination of strategic approaches. Here, we’ll explore actionable tips to help you sustain your inspiration and thrive on your path to better health.

 

1. Craft a Motivational Playlist

 

Music and positive affirmations can elevate your mood and maintain your concentration. Curating a playlist featuring energetic songs and motivating podcasts that align with your objectives can be a game-changer. Whether hitting the gym or grappling with self-doubt, immersing yourself in these auditory motivators can rekindle your enthusiasm and bolster your mental framework.

 

Research shows that music can stimulate the release of dopamine, a neurotransmitter associated with pleasure and reward, making your workout sessions more enjoyable and boosting your overall incentive. Moreover, positive affirmations embedded in podcasts can instill a sense of belief in your capabilities, fostering a resilient attitude to challenges.

 

A tailored playlist also serves as a powerful mental trigger, reminding you of your goals and sparking the drive to conquer them. So, next time you lace up your sneakers or prepare for a workout, hit play on your motivational playlist and let the rhythmic beats and uplifting messages propel you forward on your health journey.

 

2. Set Clear, Attainable Goals

 

Setting precise health objectives is a fundamental strategy for sustaining incentive. The need for well-defined goals can lead to waning enthusiasm. Utilizing the SMART framework—Specific, Measurable, Achievable, Relevant, and Time-bound—provides a structured approach to goal-setting. This framework instills a deep sense of purpose and orientation, ensuring you don’t lose sight of your journey’s direction.

 

The concept of specificity eliminates ambiguity, delineating precisely what you aim to accomplish. Measurability introduces a quantifiable aspect, allowing you to tangibly gauge your progress and evolution. The principle of achievability ensures your goals are within reach and realistic, preventing the onset of overwhelming feelings. Relevance connects your goals intimately with your broader health journey, ensuring they align with your core motivations.

 

Setting time-bound goals infuses a sense of urgency that counters the tendency to procrastinate. Accomplishing even the smallest milestones triggers a surge of achievement, propelling you with renewed vigor. This systematic and structured approach continually reinforces your dedication. Regardless of its magnitude, every stride is a stepping stone toward your overarching destination.

3. Reward Your Achievements

 

Celebrate milestones, no matter how small, as they profoundly impact your inspiration. When you achieve something, treat yourself to a well-deserved reward. Whether it’s a soothing massage or a new workout accessory, these rewards become tangible representations of your progress, vital for sustaining your enthusiasm on your health journey.

 

By attaching positive feelings and rewards to your accomplishments, you establish a direct connection between your hard work and the satisfaction of achieving a goal. This reinforcement creates a cycle of motivation, driving you to continue pushing forward and maintaining your commitment to better health.

 

Remember, your health journey may present challenges, but acknowledging and commemorating your achievements significantly contribute to your overall success. These rewards mark your progress and remind you of the strides you’re making toward a healthier and happier you.

 

4. Seek Accountability

 

Enlist the support of a friend, family member, or a dedicated professional coach to hold you accountable on your health journey. By openly sharing your goals with someone genuinely invested in your progress, you inherently heighten your sense of responsibility for the steps you take.

 

Consistent check-ins and thoughtful discussions with your accountability partner create a steady undercurrent of support, nurturing your inspiration to remain steadfast in your efforts. This dynamic connection fuels your commitment and provides the gentle but firm nudge you need to remain on course, even when faced with challenges.

 

Accountability infuses your journey with an added layer of commitment, reminding you that your actions impact you and the individual supporting your pursuit of improved health. Through mutual encouragement and a shared dedication to your goals, you forge a resilient bond that bolsters your determination and keeps you unwaveringly aligned with your path to better well-being.

 

5. Introduce Variety to Your Routine

 

Monotony can lead to boredom and eventually sap your motivation. Repetitive workouts often lose their allure, making it harder to muster the enthusiasm needed to continue. Combat this by injecting variety into your exercise regimen. Engaging in activities like cycling, yoga, or swimming can bring new life into your schedule.

 

Variation serves two crucial purposes. First, it keeps things interesting. Trying new exercises introduces an element of novelty that sparks curiosity and excitement. This anticipation can make each workout session something to look forward to, rekindling your inspiration.

 

Secondly, diverse activities challenge your body in unique ways. Switching between exercises engages various muscle groups and energy systems, preventing your body from adapting too quickly. This, in turn, avoids hitting a fitness plateau where progress stalls.

 

Remember, your health journey is dynamic, and evolution is key. Embrace cardiovascular, strength-focused, and flexibility-enhancing activities to cultivate a well-rounded fitness routine. Whether jogging through scenic trails, holding yoga poses for balance, or gliding through the water’s resistance, each activity contributes to your overall health.

 

6. Workout with a Companion

 

Engaging in regular exercise with a friend as your workout partner can greatly enhance your health journey. The presence of a companion brings an added layer of enjoyment and incentive to your workouts. Beyond just the physical benefits, having a workout buddy introduces a sense of camaraderie and shared commitment to your fitness goals.

 

The element of competition that naturally arises when working out with a friend can push both of you to give your best effort. Friendly challenges and striving to outdo each other healthily can boost your workout intensity and overall progress. Moreover, witnessing your companion’s progress can inspire you to continuously strive for improvement.

 

One of the key advantages of having a workout partner is accountability. When you have a scheduled workout session with someone else, you’re less likely to skip it. Knowing someone relies on you to show up can be a powerful motivator. It’s harder to justify skipping a workout when you know your absence could also affect your partner’s inspiration and consistency.

 

Beyond the physical aspects, working out together can strengthen your emotional bonds. The shared experiences and mutual encouragement foster a deeper connection. This, in turn, can positively impact your mental well-being as you invest in your physical health and relationships.

7. Track Your Progress

 

Documenting your progress is a powerful tool for maintaining inspiration on your health journey. Whether you utilize a fitness app, keep a journal, or take regular photos, tracking your advancements can profoundly impact you. Observing your improvement over time is a tangible reminder of your commitment and showcases the results of your hard work.

 

When you log your achievements through a fitness app or a journal, you create a clear record of your efforts. This record holds you accountable and allows you to see the incremental steps you’ve taken. Witnessing these small victories provides a boost of confidence and validates your dedication.

 

Photos, especially before-and-after snapshots, provide visual evidence of your transformation. There’s an undeniable satisfaction in comparing where you started to where you are now. These visual markers offer a concrete perspective on your progress, inspiring you to continue pushing forward.

 

Incorporating progress tracking into your schedule adds an objective dimension to your health journey. It’s acknowledging how far you’ve come, your hard work, and celebrating your achievements. Remember, every step forward contributes to your overall success, no matter how small. So, embrace the power of tracking your progress and let it fuel your inspiration to continue striving for your health and fitness goals.

 

8. Embrace Culinary Creativity

 

Healthy eating can be a delightful adventure when you embrace culinary creativity. Instead of considering it a mundane task, view it as an opportunity to explore new flavor horizons. By venturing into new recipes and experimenting with various cooking techniques, you can transform your meals into exciting and satisfying experiences.

 

The key to embracing culinary creativity is to start with wholesome ingredients. Incorporate a diverse range of vegetables, lean proteins, whole grains, and healthy fats into your meals. Then, play around with different seasonings, herbs, and spices to enhance the taste and aroma of your dishes.

 

For instance, you might discover the joys of roasting vegetables with a sprinkle of exotic spices or marinating lean proteins in zesty citrus flavors. Alternatively, you could explore the world of plant-based cooking, crafting vibrant and nutrient-packed meals from ingredients like quinoa, lentils, and a rainbow of vegetables.

 

Remember, healthy eating doesn’t mean sacrificing taste. With a spirit of adventure and a willingness to experiment, you can turn your kitchen into a hub of innovation and nourishment. So, dive into the world of culinary exploration and elevate your health journey through the joy of flavorful, creative cooking.

 

9. Accept Setbacks as Part of the Process

 

Setbacks are an inevitable aspect of any health journey, and it’s important to recognize that perfection is unattainable. Occasional slip-ups are a natural occurrence and shouldn’t be the focal point of your efforts. Instead, shift your attention to the broader trajectory of progress.

 

It’s crucial to view setbacks as opportunities for growth rather than reasons for discouragement. Every setback offers valuable insights into your triggers, challenges, and areas that need improvement. Learning from these mistakes can refine your strategies and build resilience.

 

Remember that the ultimate goal isn’t to maintain a flawless streak but to cultivate a consistent upward trend in your health journey. Acknowledge that setbacks don’t define your entire journey – they’re just temporary detours. By embracing setbacks as stepping stones to a stronger, more determined version of yourself, you can maintain a positive outlook and propel yourself closer to your desired health outcomes.

 

10. Minimize Distractions

 

During workouts or meal preparation, maintaining focus is crucial. Distractions can hinder your progress and dilute your efforts. To ensure your endeavors yield maximum results, it’s essential to eliminate potential distractions.

 

One effective method is to stow away your phone and other electronic devices. While valuable in many contexts, these gadgets can disrupt your concentration and divert your attention from the task at hand. Keeping your phone out of sight minimizes the temptation to check messages, social media, or emails, allowing you to dedicate your full attention to your workout or cooking.

 

When engaging in physical activities, such as exercise routines or yoga sessions, being fully present enables you to execute movements precisely and reduce the risk of injury. Similarly, focused attention can lead to better ingredient measurements, cooking times, and overall meal quality while preparing a nutritious meal.

 

Distractions can lead to accidents, suboptimal performance, or skipped schedule steps. By consciously removing them, you create an environment conducive to productivity and success. This practice enhances the effectiveness of your health-related efforts and cultivates a mindful approach to your wellness journey.

 

Conclusion

 

In conclusion, the path to improved health is a marathon that requires discipline, not a sprint. Utilize these strategies to maintain your inspiration and consistently work toward your goals. By implementing a combination of these tips, you’ll find yourself better equipped to navigate the highs and lows of your health journey and ultimately achieve success.

The post Blog first appeared on Fitness 19.

from Health and Fitness Tips Blog | Fitness 19 https://ift.tt/SosNDbR

Mother's Day is just around the corner, and if you're looking for a thoughtful gift to make your mum feel unique and beautiful, we've got you covered. Whether she's a beauty enthusiast or loves to experiment with makeup, we've compiled a list of Mother’s Day gift ideas, including skincare products, makeup and beauty tools that are the perfect accompaniment for mature skin.

Get ready to spoil her with our Mother’s Day Gift Guide, courtesy of Napoleon Perdis, the #1 Australian prestige makeup brand.

Makeup & Skincare For Mature Skin

As our mums' age, their skin undergoes various changes, including decreased collagen production and elasticity, making it crucial to adjust their skincare and makeup routines. While mature skin requires extra care and attention, it's important to note that aging skin can still look radiant and youthful with the right approach. So, here are some general tips for makeup and skincare for mature skin.

First and foremost, always prioritize hydration. As we age, our skin loses moisture and elasticity, leading to dryness, wrinkles, and fine lines. To combat this, invest in hydrating skincare products. Gift your mother a moisturiser that will provide deep hydration to her skin. Additionally, don't forget the importance of applying sunscreen every day to protect the skin from further damage and premature aging. Investing in products that will help protect the skin, keep it hydrated and reduce the appearance of fine lines and wrinkles is the first step to keeping that glowing skin.

Before starting to get glam, there's one crucial step you don't want her to miss: primer! And lucky for you, we've got just the thing. Meet our Auto Pilot Primer, Napoleon Perdis #1 best-selling primer that will help achieve a flawless, velvety-smooth complexion before applying makeup. Trust us, your mum will love it, and her skin will thank you for it!

When it comes to makeup, avoid heavy and cakey products that can settle into fine lines and wrinkles, and opt for lightweight and natural-looking makeup that enhances your mother’s natural glow. Overall, choosing the right skincare and makeup products can help your mum feel confident and beautiful on this special day and beyond.

Gift Guide: Best Makeup Sets for Mum

Napoleon Perdis has various options for a complete makeup set that covers all bases to suit different preferences and budgets. The Premium Essentials Kit is an all-in-one collection of must-have products in a sleek travel case. It includes an expertly curated edit of 6 professional makeup brushes. It is the perfect gift for mums who love experimenting with makeup.

Best Foundation for Mature Skin

Our skin changes as we age, and choosing products that cater to our specific needs is essential. Lightweight, moisturising foundations and concealers that provide coverage without settling into fine lines are ideal for mature skin. Finding the best foundation for mature skin can be daunting, but Napoleon Perdis has plenty of options for your mum.

The Auto Pilot BBB Cream is a multi-tasking product that primes, perfects, and hydrates the skin, making it an ideal choice for mums who prefer a lightweight, natural finish. It's also packed with skincare benefits to keep mature skin looking its best.

For more coverage, the Advanced Mineral Makeup is a mineral-based foundation that provides buildable coverage without clogging pores or settling into fine lines. It's enriched with vitamins and antioxidants to improve skin health over time, making it the perfect foundation for mums who want to look after their skin while looking fabulous.

Another great option is the Stroke of Genius Liquid Cashmere Foundation, which acts as a filter to assist in smoothing the skin and minimising fine lines and wrinkles for a flawless finish. 

For a more luxurious gift, the Supreme Eye Cream brings a luxuriously soft and voluptuous texture for maintaining moisture and elasticity. It's a great option if you're looking for a gift that will make your mum feel extra special.

Eye Makeup for Mature Eyes

The eyes are often the first to show signs of ageing, but you can enhance their natural beauty with the right makeup techniques and eye makeup products. While we don’t like to call it eye makeup for older women, the neutral shades found in makeup for mature skin, such as browns, taupes, and greys, are ideal for mature eyes as they add depth without being too harsh. 

The Colour Ritual Eyeshadow Quad is a versatile palette that mixes matte and shimmer shades to create different looks. It's perfect for mums experimenting with different eye makeup looks.

To complete the eye look, the best eye makeup for mature skin is without mascara that just works. The Long Black Mascara is a cult favourite that provides length, volume, and definition without smudging or flaking. It's perfect for mums who want a dramatic eye look without worrying about their mascara smudging or flaking throughout the day. 

How to Make Mother's Day Special: Ideas for a Beauty Day with Mum

To make your Mother's Day gift memorable, why not treat your mum to a day of pampering and relaxation? Start the day with a homemade breakfast in bed, followed by a spa session where you can enjoy facials, massages, and manicures. Then when she arrives home, treat her to a gift basket full of beauty products for Mum. It's the perfect way to help her unwind and destress.

Plus, you can help her experiment with makeup and try new looks using the Napoleon Perdis products you've gifted her. 

The Colour Theory Eye Palette is perfect for mums who want to try out new eye makeup looks, while the Cheek Switch Crème Blush Duo is ideal for mums who want to add a pop of colour to their cheeks. 

You could also treat her to a makeup-for-mothers beauty tutorial with a Napoleon Perdis makeup artist to learn new makeup tips and tricks.

Take photos together to capture the memories to make your Mother's Day gift even more special. And remember to take advantage of Napoleon Perdis' Mother's Day offer: receive a FREE Shadow Play Dual-ended Eye Brush when you purchase any Colour Ritual Eyeshadow Quad plus one other eligible product from their online store*. It's the perfect way to get her started on a new makeup journey with Napoleon Perdis and a few presents for Mum.

*while stock lasts

This post contains sponsored content from the babes at Napoleon Perdis. Thank you to our awesome brands that support this blog.

Are you ready to dive into a fitness journey? Let’s start with one of the essential elements of any exercise plan: hydration. Research shows that proper hydration helps your body perform better and encourages physical activity. It lets you stay energized, focused, and on track with your fitness goals. Let’s explore some of the best strategies to stay hydrated while working out.

The Benefits of Proper Hydration

Proper hydration is essential for optimal performance during exercise and recovery after exercise. When you are adequately hydrated, your body has enough fluids to perform all its metabolic processes efficiently, which helps you increase energy levels and get more out of every workout session. Additionally, water helps regulate blood pressure levels and supports healthy digestion. This can help improve overall cognitive function and reduce feelings of fatigue or dizziness during exercise.

How Much Water Should You Drink?

The amount of water needed daily varies from person to person, but adults should drink at least eight 8-ounce glasses per day (64 ounces total). This number increases if the temperature outside is hot or has high humidity. It’s also important to note that other beverages, such as coffee or tea, count towards this total but should be consumed in moderation as they can contain caffeine which can dehydrate in large amounts. If you are unsure how much water to drink daily, your doctor or nutritionist can provide additional guidance.

Tips For Staying Hydrated During Exercise

If you’re serious about getting fit and staying healthy, it’s vital to ensure that you stay hydrated throughout your workouts. Here are some tips for staying hydrated during exercise:

• Keep a bottle of water handy at all times—whether at the gym or when running errands- so it’s easy to grab when needed.
• Carry an extra bottle in case there isn’t access to a water fountain.
• Invest in an insulated bottle so that cold water stays cooler longer.
• Set reminders on your phone or watch, so you remember to drink regularly throughout the day.
• Eat plenty of fruits and vegetables containing natural water sources, such as cucumbers or melons.

Keeping yourself adequately hydrated throughout your fitness journey is essential for achieving optimal results from your workouts and maintaining overall health benefits. Drinking enough water keeps your energy levels up, supports healthy digestion and cognitive functioning, and reduces fatigue during physical activity. Now that you understand why hydration is critical for a successful fitness journey, follow the guidelines above to keep yourself adequately fueled!

The post Blog first appeared on Fitness 19.

from Health and Fitness Tips Blog | Fitness 19 https://ift.tt/vTPFlm7

Whether you decide to kick off your fitness routine as the new year rolls around or every Monday into perpetuity, starting and sticking to a fitness routine can be challenging. While many of us know the importance of fitness in overall health and well-being, it’s not always easy to prioritize fitness goals when the busyness of life happens. 

Make It a Family Thing

One of the top reasons fitness might not make it to the top of your priorities is due to the demands of family life. However, there are several benefits to including your family in your fitness goals. For starters, it opens up several new bonding opportunities with activities such as hiking and rafting. Less adventurous activities can include walks, running, and swimming. Your family will also learn to enjoy physical activity as part of their everyday routines. 

Make It Easy on Yourself 

When you’re motivated to get going, it’s easy to get yourself pumped for a workout. However, you need to prepare for those days when you’re not eager to work out. Set yourself up for success by removing possible excuses. This includes setting out your workout gear the night before or packing your gym bag before you leave for work. When you set up your workout routine before you lose the motivation, you are in a better position to push through.

Include an Element of Fun 

There’s nothing like some fun motivation to get you off that couch. You can easily include fun elements into your workouts, such as a friendly competition between you and a partner or friend, or joining classes loaded with fun energy, such as a disco spin class or dance classes. 

Reward Yourself 

While getting your fitness level up is a reward in itself, it’s also important to pat yourself on the back when you reach certain milestones. For instance, if you’re training for a half-marathon, plan something special for when you’re able to do that first five-mile without stopping or walking. Choose something to encourage further activity, such as new running shoes or gym outfits. Try to steer clear of food rewards such as cheat days. 

Plot Your Goals 

While it’s one thing to fantasize about having a six-pack, it’s something else entirely to have a proper goal map in place. Your goal map should include milestones that you want to reach by a certain date. The end of the goal map should be something big and audacious, but those increments should be within reach, albeit tough and challenging. For instance, if the goal is to lose 10 pounds in a year, a realistic goal will be to lose just under a pound a month. Keep track of these milestones and correct course when needed. 

We can help you reach your fitness goals at Fitness 19. Simply visit our site to book your free guest pass to check out one of our locations. 

The post Blog first appeared on Fitness 19.

from Health and Fitness Tips Blog | Fitness 19 https://ift.tt/gEiWNfY