Relieve stress before it consumes you!

We’ve all had those days when everything seems to go wrong. Mismatching socks, hair that doesn’t want to stay down/up, spilling your morning coffee, forgetting a meeting that started 30 minutes ago, traffic lights that turn red at the first sight of you, and much more. Such days usually only last a day and after a good night’s rest, you wake up to a new day and in better spirits.

But what if things continue to go awry and the stress increases, putting you in a chronically stressed state?

Taking myself as an example, I’ve experienced a whole host of atypical stressors for the past few months. The snowball of stressors started off as I had dinner with my family. No, it’s not drama with the in-laws, but my mother suddenly told us that she felt sick and within a few seconds, her eyes turned back only showing white and her skin immediately turned a cold purple as she violently convulsed and gasped for air in my arms. Many thoughts raced through my mind as I held my mother while everyone was screaming for her. Luckily, I knew enough CPR to get her breathing while we waited for the ambulance to arrive. But because my mother has no health care coverage, even more stress and worries come into play.

If that wasn’t stressful enough, another stressor was waiting to jump out at me. Late at night, while I was working on some projects, I heard a loud crash right outside my window. Peering out, I saw that someone had crashed into and totaled my parked car along with my neighbor’s car. If this wasn’t bad enough, having to deal with the insurance company puts salt on your wound and your eyes for good measure.

Yes, there are still more things that contributed to my stress level the past few months, such as my bank failing and a vendor at work refusing to complete an order worth $XX,XXX, but I’ll spare you the details. Instead, let’s talk about why stress management is important and how we can reduce stress when we step in life’s poop.

Why Manage Stress?

All stress is not created equal. When I hear the word stress, my first reaction is a negative one, but I became informed about good stress, known as ‘eustress’ from Tim Ferriss’ best seller, ‘The Four Hour Work Week.” Eustress is the normal short-term stressors we encounter that improve our performance, capabilities and are considered beneficial. Examples of eustress are things like the excitement that comes with scoring highly on a test, getting a raise at work, being praised, etc. But when negative stress, called distress, becomes constant over a long period of time, this burden becomes chronic stress. Chronic stress can contribute to a whole host of problems ranging from minor ailments to major illnesses, both mental and physical. Examples of distress include difficulty with your manager at work and family concerns or problems outside of your control.

Fortunately, stress can be managed in a variety of ways that suit your personality and situation.

Stress Relieving Tips

Hang Out with Close Friends and Family – As Stacey (WB contributing writer) mentioned, we all have a need to belong. Try increasing the frequency you hang out with your friends and family. Go out for dessert or a cup of coffee and enjoy your time with them. This will help you escape the stresses for a few hours and by the time the stresses resurface, you’ll be in a better state of mind to help you constructively cope with problems.

Smile – Just the simple act of smiling has been documented to improve your mood. Try it out, smile and hold it; feel that beautiful energy radiate throughout your body. I’ll be the first to admit how difficult smiling is when you’re stressed, but hold the smile for a few seconds and ‘know’ you’re making a change in how you feel.

Go for a Jog – Exercising has been proven have many benefits beyond that of simple physical fitness.  Go out for a quick jog and release the stresses of the day and let your endorphins give you the ‘feel good’ you need. The key is to get your body moving and break a sweat. FYI: It also boosts your brainpower too!

Make Sure You’re Keeping a Healthy Diet – Keeping a healthy diet in times of stress is difficult. When I’m stressed, I become lazy and end up at the nearest fast food joint. Although this might seem like an easy way to save time and satiate your hunger, continue on this path and we’ll end up seeing a whole host of other problems that becomes a cycle of declining health and increased stress levels. One solution to unhealthy snacking is by keeping fruits within reach and snack foods behind cabinets, or better yet, nowhere inside your house.  By keeping the snacks out of sight and away, you’ll be less likely to reach for it when the craving hits.

Breathing – We’ve all heard it before. Deep breathing helps you relax and exhale the stress away. It’s because it works. Deep breathing can be practiced anywhere, anytime, and will help you calm down and regain composure. Try slowly breathing in through your nose for 5 seconds and exhaling slowly for 10 seconds through your mouth. When you breathe, just as many vocalists and musicians do, expand your lungs downward and use your abdominal muscles to exhale smoothly.

Pretend to Feel Good – Pretend to feel good? What good is pretending when you’re stressed out of your mind? Just like how creating a smile on your face will improve your mood, pretending to be in a better mood will help you out of your slump.

Change Your Perceptions – How do you perceive your stress? If you see your stress as the end of the world, you’ll end up doing more harm to yourself than if you were to perceive your stress in a different light. Can your situation be seen as a learning opportunity? As bleak as it seems, are there positive things that can come out of the situation?

Take Some Time Off of Work – A lot of stress is rooted in our work environment. Being confined to our workplace for 8+ hours a day isn’t natural. Especially in stressful work environments, it is even more important to regularly take time off work to refresh both your body and mind. Instead of taking one long vacation each year, if your job permits, why not take many shorter breaks? I usually take 2 days off at a time, making sure to include the weekends for a nice 4-day getaway.

Avoid Environments that Trigger Stress – Do certain environments bring about stress? Most may say that their workplace does, but are there certain places that bring about traumatic memories? If possible, try avoiding places that trigger such stresses until enough time has passed.

Remember, stress is not the same for everyone. Something that may stress you out may not bother the person next to you. Likewise, some of the tips above may or may not work for you, but pick and choose the most effective and beneficial stress relievers for you. Bye to distress!

Do you have any stress relief tips? What works for you? What doesn’t?

Cognitive performance can be improved!

You’ve heard the hype: ‘supplements’ that boost brain performance, games that improve your IQ, toys for toddlers that’ll make them the next Mozart.  Although some companies may claim an extreme brain boost at an extreme price, the verdict is still out on if the products offer a real boost to brain performance apart from the placebo effect. Much to the delight of such product peddlers, the lack of concrete research doesn’t detract the people who are driven to gain any advantage they can in the race to achieve more.

Research and the Proven Way to Boost Cognitive Functioning
Reading ‘Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School’ by John Medina, I came across a study at Nihon Fukushi University in Japan testing the benefits of jogging on mental performance, such as memory, perception and thinking over a 12-week period. The researchers, lead by Dr. Kisou Kubota, found that jogging significantly improved the mental performance of the group that had been asked to jog, while the performance of the group that had not participated in the jogging remained the same. They also found that once the jogging regimen stopped, so did the benefits of the mental performance boost.

Another study at the National Institute of Aging showed that exercise ‘has profound benefits for brain function.’ By keeping an active lifestyle and complementing it with a healthy diet, this not only boosts the performance of the brain but also delays the effects of aging.

Exercise also improves grades in school-aged children
A National Youth Risk Behavior Survey found that students who do not get sufficient physical activity are much more likely to receive poor grades in school compared to students that engage in physical activity. (Physical activity in this survey was defined as activity that gets children to sweat at least 5 or more days a week.)

Slow Down Cognitive Decline in Your Later Years
Long-term research study was conducted on elderly women aged 71-80 and found that women who were the most active (over 1:30 hours of walking a week) saw significantly better cognitive functioning than that of their more sedentary counterparts. This is also true for elderly males, as a study found that males aged 71-93 who walked more than 2 miles (3.2 km) a day were around 2 times less likely to develop dementia than males who walked less than 0.25 miles (0.4 km) a day!

How much exercise do we need to improve brain performance?
So you might ask, “How much exercise do I need to get the benefits?” A study from the University of Georgia found that moderate exercise of up to 60 minutes improves brain performance. On the other hand, extremely strenuous and extended exercise will lower brain performance for the short period one is tired and dehydrated. Studies have also shown that exercise in short bursts of 10 minutes 3 times a day yielded the same results as one 30 minute exercise session to improve cardiovascular health. With the improvement of the cardiovascular system, more fresh oxygen is introduced into both the body and brain, thus helping boost brain performance.

You will also want to consider your physical condition before you begin or up your exercise schedule. If you’re uninterested in jogging, try walking around the block for 15-30 minutes 2 to 3 times a week and if you’re just starting off, aim to break a light sweat. The key is to start moving your body and get your blood flowing to your brain.

Do I have time to exercise?
When we’re hit with a last minute work project, a call from a friend to hang out, your child’s science project that’s due tomorrow or any number of things that could happen and do happen, exercise and sleep usually take the back seat. Although a regular exercise schedule is ideal, if you’re on a time crunch, use lunchtime to get some exercise in. Don’t want to get too sweaty while exercising? Try these exercises without breaking a sweat and if you do, here are 4 ways to combat sweat. Use the often-missed opportunities to get moving. Do you need to go to the water cooler? Take the long way and get an extra few steps in. Get creative, move your body and get smarter!

Many other benefits of exercise
It’s been said time and time again that exercise has benefits beyond just losing weight. But to drive home the importance, here are some more benefits of exercise:

• Fight depression
• Improve body functioning
• Improved mood
• Stronger muscles and bones
• Boost your energy
• Get better sleep

And much more!

WB Summary:

• Exercise has been empirically proven to improve cognitive performance in every age group.
• Exercise significantly helps fight dementia in your later years.
• Exercise regularly for benefits. Once you stop exercising, the benefits will start diminishing
• Exercise with your physical condition in mind. Too much is too much. Know your limitations.
• If you haven’t started exercising, get started. The key is to get your body moving.

Don't Become a Snack Monster

Did you know that snacking while paying attention to something else, such as watching TV can cause you to eat much more than if you were paying attention solely to eating? Changing your snacking habits and what you snack on can help you improve your health, whether your goals are to lose weight or improve how you feel, here are some simple tips for healthy snacking.

Healthy Alternatives to Common Snacks

Seeking out healthier choices when eating out with friends at happy hour? Just because you’re at a bar doesn’t mean there aren’t smart alternatives to your favorite foods and drinks. You can cut calories just by your choice of cocktail. For example, a vodka soda is only 97 calories vs. a vodka tonic which has 159 calories. As for bar bites, be aware that food that has breading, is deep fried, or drenched in sauce is usually packed with empty calories. Opt for food that is baked, grilled, or steamed.

Snacking at home? Popcorn (without all the butter), hummus, nuts such as almonds or hazelnuts, avocado, and edamame are all tasty options.

Snack, But Smartly

If you have the munchies and are craving a snack, it’s better to satisfy the craving (preferably with a healthy snack) than to ignore it and risk bingeing out on junk food later on. Snacks containing protein are smart choices, since they are filling and will hold you over until your next meal. Consider the healthy alternatives suggested above, or try a stick of string cheese. Fruit is another great option – it has a high water content, no fat, necessary carbohydrates, and healthy fiber. Craving sweet? Or salty? Here are 30 more healthy options for both salty & sweet snacks under 200 calories.

Control Your Portions

Sometimes we crave junk food and no other snack will satisfy the craving. If you must snack on less healthy treats, just make sure that you keep an eye on how much you are eating. It’s so easy to open up a bag of chips and snack away, only to realize that you’ve eaten half the bag (or more!). Eating straight out of a snack bag is almost always a bad idea because most of us don’t have the self-control to only have a few when the entire bag is in front of us. A simple way to allow yourself the treat but also control the portion you eat is to pour out a small amount then close and put away the rest. That way, you get to have a taste to satisfy the craving but don’t find yourself with an empty bag and feelings of regret.

5 Tips for Healthier Snacking

1. Avoid snacking in front of the TV. Mindlessly munching while watching TV is a recipe for overeating and bingeing. You can take in 40% more calories than usual just by being distracted.
2. Skip sugary beverages. Instead, choose water, black coffee, and tea.
3. Choose quality over quantity. Eat what tastes good to you (rather than diet, fat-free, or lite versions) in reasonable amounts.
4. Chewing a piece of gum is a great way to satisfy those light cravings. A piece of sugarfree gum is only 5 calories, and the act of chewing may be enough to ward off a snack attack. Or if the situation permits, redirect your brain by calling a friend to chat. Cravings only last about 5 minutes, so the urge may have passed by the time you hang up.
5. Eat breakfast! When you have a carb and protein rich breakfast, your sugar levels will stay steady and this keeps hunger pangs and cravings in check.

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Photo by: roboppy

Are you really eating less?

This is a guest post by Dave Darmon, the author of LifeExcursion.

I don’t know when these false healthy alternatives arrived in our always dieting society, but I do know that they are not helping one bit. Sure, the premise sounds great. “Want your favorite snack? Here, have 1/6th less of it!” That does sound amazing. That is until you kill the whole box.

I used to work in an office place. You know, the kind of place where everyone has their own cubicles, works 9-5, sits around all day, does enough work to not get fired, gossips at the water-cooler and everywhere else, and eats all that unhealthy food provided by everyone for birthday’s, celebrations, Friday’s and so on. Luckily, while I was there, I stayed quite focused and the lifestyle structure really helped me focus on my training despite my dislike for the whole answering to ‘The Man’ deal. I built these great friendships that I have to this day. Unfortunately, these great friends opened themselves, and for a short while me, to the world of 100 calorie packs.

Is it still 100 calories if you eat 4 packs?

One of my good friends and I would keep one of her desk drawers full of ‘healthy snacks’. It was mainly full of 100 calorie packs that we would let anyone from our department dive in to. I usually ate two a day as a treat because I was killing myself when not working training for a bunch of race events. The 200 calories or so that I would eat did not really effect my health and suppressed my urges. As for everyone else, the 100 calorie packs didn’t prevent them from reducing their calorie intake because they ate 4 a day. That isn’t a healthy alternative. Healthy alternatives don’t involve processed food. They involve cut veggies or fresh, juicy, full of good sugar fruits.

100 calorie packs would be great if they came with a lock box that opened once a day and allowed you to grab just one. Instead, they come in a cardboard box that is ripped open in 2 seconds and allows unlimited access to whatever is in it. That is definitely not a way to control poor eating habits.

Here is my suggestion to a healthy lifestyle that includes snacks throughout the day:

• Don’t buy 100 calorie packs.
• Buy seasonal fruit twice a week.
• Make your lunch and include 3 healthy snacks.
• Take a 15 minute walk on your lunch break. Stairs or around your floor works if outdoors is not possible.
• Don’t eat any snacks provided by others. This habit becomes an avalanche of poor eating.
• Don’t be a high school kid. Peer pressure only works if you let it.

Those are just a few of my suggestions. There are plenty more that I am sure all of you can provide in the comments section here. What my point is, is that everyone could be healthier if they want. The problem is there is a huge desire to dominate a 6 pack box of 100 calorie packs if we put it in front of any of us. If you can resist the urge to purchase of delve into this persuasive treat, you are on your way to a much healthier lifestyle.

If you are interested in some more healthy lifestyle information, feel free to check out the Health section of LifeExcursion by clicking the following link:  Health | LifeExcursion

Have a good one…..

Dave
LifeExcursion

Enjoy the sunrise

“Early to bed and early to rise, makes a man healthy wealthy and wise.”
- Benjamin Franklin

* Ring! * ah, !@$&%*(!!!!

I’ve always been terrible at waking up early. As soon as the alarm went off, I would hit the snooze button faster than I could think about hitting the snooze button. I hated waking up early, I felt too tired, too groggy. I had tried many times to become an early riser, only to fail every single time. As I mentioned in my previous posts, because I was a night owl, I always felt best after the sun went down. Being a night owl may not have been such a problem if my work schedule fit my natural sleep patterns, but I was expected to be in the office at 8am which made for an entertaining morning sprint out the door every single day!

Fortunately, I was able to overcome the night owl chronotype by studying and experimenting with various theories and creating an effective method of early rising. After many attempts and many failures, I was able to re-create myself as an early bird. I currently wake up at 5:00 am and since creating the habit, I have personally seen a marked decrease in procrastination and solid improvement in my punctuality. If that’s not enough to convince you to wake up, here are a few more gifts waking up early will award you with.

1. Enjoy the quiet morning serenity

I used to enjoy the quiet times late at night, but I feel that the quiet of the early morning also has much to offer. Absorb the serenity of the morning with its cool fresh air while most are still fast asleep. This is a great time to plan your day and set your goals. I set aside a corner of my bedroom where I have a small table and chair where I sit and write down my goals for the day. On days I’m feeling especially attentive, I will close my eyes and visualize how I will complete my goals. I haven’t built up much endurance with visualization, so I’m practicing it as much as I can.

2. A personal ‘Good Morning!’ from the sun

The beauty of nature is something to awe, and with each sunrise, we are greeted with a bright ‘good morning.’ Sunsets are equally beautiful, signifying the end of the day, a ‘good bye for now.’ While most of us are able to enjoy the sunset, far less people are able to take in the simple beauty of the sunrise. Wake up early and watch the sunrise, and claim it as your own! You can check the sunrise and sunset times of your local at the U.S. Navy Observatory website.

3. Exercise

My exercise routine used to start around 11:00pm, comeback around 12:00am and then shower and ready for bed. Obviously not great scheduling for a person who had to be at work at 8:00am. Since waking up early gives me time to exercise in the morning and gets my blood flowing, I start the day feeling good. I have also noticed that exercising in the morning will give you great energy throughout the day, and will help you sleep earlier and have better sleep quality. I currently alternate my exercise routine between cardiovascular training and weight training.

Side note: One thing that I have noticed is that if I start my run early (5:30-6:30am) the air is cool and crisp, but if I start my run after 6:30am, the air quality quickly diminishes as cars start to appear on the roads. This is because I run in a residential neighborhood and a LOT of exhaust is produced by cars not having reached their operating temperature. Since the car has just been started, the catalytic converter is not yet doing its job. I usually avoid running if it is after 6:30am.

4. Increased productivity

I have noticed a correlation between waking up early and increased productivity. Waking up early gives me time to set goals for the day before exercising and breakfast. After exercising and breakfast, I will usually use the time before work to read the news, write articles and tie up other loose ends. Because it is quiet in the morning, distractions are kept to a minimum and I am able to complete tasks much quicker than any other time of the day.

5. Starting the day with a good wholesome breakfast

Waking up late, I never had time to eat breakfast. Always rushing out the door, I was lucky enough to have a glass of water and possibly an unhealthy snack. When you’re pressed for time, I noticed that I usually ended up eating a lot unhealthier, making me sluggish till lunch time. But by waking up earlier, I now have ample time after exercise to make myself a wholesome breakfast. It is well documented that eating breakfast has many benefits and will help kick start your metabolism. Other benefits are increased concentration and strength. Check out the full benefits of breakfast. Just eating breakfast alone is a great reason to start your day early!

6. Shorter commute times

For people who have to commute in traffic, this should be THE reason to wake up early and head to work. Traffic has a funny way of working, and just 10 minutes earlier can make commute times much shorter. (YMMV) Save yourself the stress of commuting in traffic, and having to rush to work. You’ll feel much better and ready to start your work day.

7. Other areas start to improve

As I mentioned earlier, waking up early has contributed to many benefits including better punctuality and a big decrease in procrastination. I attribute these effects to the fact that I was able to improve my self discipline resulting in better self control and focus. These changes will make a big difference in helping you achieve your goals in life, all the while having more time for family, friends and hobbies.

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photo by tormods

Try the 4 tips to minimize odor and sweat stains

Is the thought of getting sweaty keeping you from exercising during lunchtime?
Sweating helps our body cool down to its optimal temperature, but when you want to get some exercise in during work hours or lunchtime, being drenched in sweat and smelling like a pig sty isn’t the best way to get along with your coworkers. Although there is no way to completely keep you from breaking a sweat, there are many things you can do to minimize sweat stains and body odor during work.

Here are 4 simple tips to get you started:

1. Deodorant – I’m not a big advocate of antiperspirant because clogging your sweat pores isn’t something I prefer. Antiperspirant typically contains aluminum-based compounds, and although there has not been strong scientific evidence of toxicity, everyday use over decades might not be something I want to subject my body to. As an alternative, I’ve found that Crystal (a non-scented natural mineral deodorant) works really well in controlling odors by inhibiting bacteria growth. This deodorant also lasts a LONG time, and it’s saved me a few bucks over the long run.

2. Wear performance fabrics – There’s nothing wrong with wearing a cotton shirt while exercising, but cotton breathes less, absorbs sweat and becomes heavier. Instead, performance fabrics such as CoolMax® breathe better and wick sweat away from your body to help you dry faster. I recommend wearing sweat wicking performance fabrics as an undershirt/undergarment.

3. Wet wipes - For those days that we just can’t keep dry, using wet wipes can provide a fresh feeling after a nice jog during lunchtime. There are many options with wet wipes; from baby wipes to the non-scented variety, you can keep wet wipes in your desk for those days you need to freshen up.

4. Get a Desktop Fan – I find that having a fan at my desk cools me off fast, especially in the hot summer months. This is especially useful for people like me who tend to always be warm. (I apologize to my coworkers… Yes, I’ve been the one that secretly kept lowering the AC temperature.) I was able to find a small room fan for only $10 on sale at a local store and it works great. I just turn on the fan when I need, whenever I need, without bothering others that like the temperature just the way it is.

See the earlier post for a list of exercises that you can do without breaking a sweat

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Photo by aheram

Going from a night owl to an early bird has given me the extra time to pursue my hobbies

I’ve always envied people who were able to wake up early and get their day started while people were still in their beds sound asleep. On the very few occasions that I had to wake up at the crack of dawn, I would always enjoy the tranquility of the early morning. The sound of birds chirping, the cool crisp air and the beauty of sunrise as it casts light onto the sleeping city. Even though I enjoyed every aspect of early mornings (except for the groggy feeling of being up so early), being a night owl, I was never able to experience the many benefits of early rising.

Every morning was always haste, waking up in panic, cursing at the clock, jumping out of bed, showering up and running out to the car for an anxiety fueled drive to work. No, I was never able to even eat breakfast before rushing to work. To the casual observer, this is obviously an unhealthy living; not only am I jumping out of bed in panic that I had overslept, but having no time for a relaxed breakfast and the anxiety fueled rush to work driving as if I was on the final lap of a F1 race. I was miserable in the mornings and it showed in the office.

My night owl choronotype has been apparent since early years of my life, always having trouble waking up for school. Imagine having zero period (7am class!) in high school and being a night owl. I was very consistent; consistently LATE!

Alarm? What alarm?

During my college days, I spoiled myself with plenty of afternoon classes after dropping many 8am… and 9am classes. Even 10am classes were a chore, but I had somehow woken up and dragged myself to class. It was college, and at the time, all my peers stayed up late and so, being a night owl didn’t feel like such a harmful habit. At the time, being a night owl seemed to fit well with my schedule, and to pay for college, I had picked up a job that started at 7-8pm that regularly kept me till 12am-4am. Clocking out at 6am was not uncommon! Working such hours had definitely shifted me from a night owl to the ‘extreme owl’ category. On the rare occasions I had free time, I would frequent the university gym around 12:00am to get a sweat going.

Despite the fact that I was somewhat able to find a workaround with my night owl schedule while I was in college, I found myself gasping for air in the working world. By this time, I had come to a fork in the road where my sleep schedule had kept me from going in the positive direction. It was painfully obvious that I either needed to find a job that fit well with my sleep schedule, or to re-create my chronotype as an early bird.

As with most things in life, changing myself was far more difficult than said and this stage lasted years before I was able to create a habit of rising early. Feeling tired at work, lost productivity and reprimands from bosses was common. If you’re going though this currently, I empathize! I had even been called up for a one-on-one meeting with the president of the company to discuss my morning punctuality. At this point, I was such a morning wreck, the president of a company with 600+ employees sat me down to talk to me about the benefits of rising early and how he uses his morning time! If it wasn’t for my work performance, I would have been fired as soon as the first paycheck!

Watching the sunrise, one of the many benefits of early rising!

Feeling the need for a big change and after many failed attempts to rise early, I began to feel as if I was letting my life slip away losing hours a day. The lost productivity at work, the feeling of tiredness and not being able to pursue my many hobbies and passions had me in an ever shrinking rat race with me still running inside it. I started becoming claustrophobic in my own self. Having hit a chronotype bottom, I began noting all the past attempts of rising early and analyzed all the points that contributed to my failed attempts at rising early. I was usually able to wake up on time the first day, but everyday after the first was back to the old habit. Still incredibly determined to remodel my chronotype, I began implementing a series of methods based on my theories from scientific studies and other early rising tips that can be found online.  A lot of the tips online are sound and seem to have worked for many people who are in between an early bird and a night owl.

(Disclaimer: I am in no way trying to say that one cannot achieve fulfillment in life being a night owl. To people who are night owls and have work/sleep/play schedules that work for them, I congratulate you. In my observations of myself, I have noticed a drastic increase in productivity, fulfillment, and confidence from self improvements I have been able to form which all started by changing my natural night owl chronotype.)

Image Credits:

Owl: giopuo | Sleeping In: Maldita la hora | Sunrise: idyguy

(Photo: Rance Costa)

Isometric exercises help increase core strength

4 Ways to Exercise without Breaking a Sweat – Get the exercise you need during lunch!

Breaking a sweat is part of exercising, but what if you want to minimize sweating when exercising during work hours?

When we exercise, our muscles warm up to optimum temperature. As you warm up, you begin sweating, and this is your body’s way to regulate body temperature and help keep it from overheating. But you want to get some exercise in during lunchtime without getting sweaty? Here are 4 quick tips to keep you from breaking a sweat as you get your exercise in during work hours.

1) Walking – Walking is a basic exercise that helps you get some fresh air and allows you to get away from the stresses of the workplace. It’s easy to do, and you can control the intensity as you please. Is it a colder day outside? You can walk slightly faster than you would on a hot day without breaking a sweat. On a warm day, you can slow your tempo and enjoy the breeze.

2) Stretching – Your muscles tighten up when you sit at your desk for hours on end. Stretching can alleviate a lot of the tension and get the blood flowing to all areas of your body, helping you feel better and more awake. There are 2 basic types of stretching: 1) Static stretching, the type of stretching most people think about when they think ‘stretching.’ Static stretching is when you stretch your muscle till you reach its range of motion and hold it. 2) Dynamic stretching, considered useful in sports because you are able to retain explosive power without the slight loss in power seen in static stretching. View this YouTube video to get an idea of dynamic stretching.

3) Isometrics – Isometric exercises are slightly different in that you don’t move, instead you hold poses under the tension of your own body weight. Holding the positions for isometric exercises usually does not last for much longer than a minute, depending on your level of fitness. Isometric exercises strengthen the joint and muscles at the angle you hold it at, so you will want to try different angles for maximum benefit. “Planks” have been very popular lately, check this video out for a core strengthening isometric exercise.

4) Breathing – Make breathing part of your exercise routine too. Find a quiet place to sit, relax and breathe. Deep breathing helps combat stress and will clear your body and mind. Sit up straight and slowly inhale through your nose and exhale slowly through your mouth. As you repeat this process, try clearing your mind. At first, clearing your mind will be difficult, so try visualizing a place you would like to be: a tropical island beach, in a lush green forest, cascading waterfalls, etc. Get some more instruction by watching this breathing exercise video.

It’s hard to find time to exercise when we have a full time job and many home commitments, but by using the extra time during lunch to exercise, you’ll be able to keep energy levels up during the day and get a good night’s sleep. I’ll be covering 4 tips to control your sweating in my upcoming post.

Do you have any tips on ways to exercise without breaking a sweat?

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Do you know how your chronotype plays into your habits?

When do you feel most alert and active? In the mornings? Or do feel your energy increase later in the day?

What is Chronotype?

Chronotype refers to the activity and sleep preference of an individual. Your chronotype can dictate the time of day of your peak mental and physical performance, as well as your mood is at its best. Most people are usually active during the daytime, but depending on your own biology and habits, the preference for when one is active and when one prefers to sleep may vary significantly. Most people fall between the two extremes, and vary about 2 hours in waking up, but it is said that in extreme cases, an extreme night owl will sleep when an extreme early bird wakes up.

What’s my Chronotype?

In most cases, your chronotype is easy to identify by asking yourself two simple questions: When do you prefer to wake up? When do you feel most ready for sleep? But to get a granular look at your personal chronotype, there are many types of assessments developed that you can use to determine your chronotype. Use this simple Morningness-Eveningness Scale questionnaire to see where you fit in.

What do I do now that I know my Chronotype?

Knowing your chronotype will help you determine when you’ll perform best, whether it is physical, mental or your mood. If you’re at work, try completing simple tasks during your downtime, and save the more complex, involved tasks for when your energy is at its highest. For example: Are you are a morning person that concentrates best in the morning hours? As soon as you get settled, get to work and finish up tasks that require more thought, then leave the trivial tasks and unimportant emails till later in the day. If you’re a evening person, take your time in the morning to get settled, and work on minor tasks. Later in the day when your energy levels pick up, you’ll be ready for tasks that require your full attention.

Did you know?

• Your chronotype changes as you age. During adolescence, one’s chronotype shifts toward rising later, and slowly shifts back to earlier rising as one ages.

• You can reset your internal clock with Chronotherapy? (Research shows that it takes 5-6 days of sleep rescheduling to achieve lasting results.)

• There are no differences in the amount (hours) of sleep between early birds (larks) and night owls.

• By getting more outdoor sunlight, you can advance your sleep.

Comment and let us know what your chronotype is!

How do you cope, or thrive knowing your chronotype?

Tips to Improve Your Health During Lunchtime

Eating healthy and adding servings of vegetables and fruits are always recommended to improve one’s health. But have you thought of using lunchtime, not only to eat healthfully, but to lose a little off that tummy? Have you been meaning to exercise, but feel too pooped to get up and exercise after work?

Eat a light lunch before you exercise. Some may prefer to eat after.

Like many, you may have other commitments that keep you from getting the exercise you need. Finding time to exercise can be difficult when you have a demanding schedule everyday. Common options include waking up early to go for a morning run or exercising after work. If you’re already pooped from the stresses of the day, making time and being motivated for exercise might be tough. Fortunately there is another solution to get your body moving even when you’re on a tight schedule. Have you ever thought about getting some exercise in during lunchtime?

I want to exercise during lunch, but don’t know how

Get creative! How much time do you have during lunch? Most people have 1 hour for lunch, which will give you ample time to get your heart rate up and metabolism in high gear. Make sure you don’t eat till you’re completely full and try finishing your lunch in 20-30 minutes and go for a walk/jog afterwords. If you’re going to be jogging, ease into it. You don’t want to push your body too hard right after lunch. Depending on your physical fitness level, you may want add a few body weight squats at the end of your walk (after you’ve sufficiently warmed up your body) and also some pushups. (Some people may prefer to eat after exercising too)

Have fun while exercising!

I don’t want to get sweaty during work hours

It is better if you’re able to break a light sweat, but if you don’t want to bring an extra change of clothes, it’s fine. Go on a light leisurely walk around the block to get some fresh air and de-stress. You’ll be able to stretch out your muscles and keep your joints lubed up. Do a few deep breathing exercises to get an extra kick at the end of your walk.

Wouldn’t my colleagues think I’m ignoring them?

This may actually be of concern to some, especially if the corporate structure of your company has tightly knit social groups. If this is the case, ask your coworkers to join you in your walk. Use this opportunity to motivate each other toward better health and fitness.

It’s important that we do what we can to improve our health. Eating well and exercising are two great ways to lose weight, tone your muscles and improve your health. By using lunchtime as a potential exercise time slot, you can minimize your excuses and take action.

Do you exercise during lunch?

Do you have any tips and exercise routines that you can share with us?

Let us all know by commenting!