Lead a Healthy and Active Lifestyle

Tips For Getting Fit In Today's Fast-Paced World

Month: August 2018

Three Things to Do Before and After a Workout

A truly healthy and active lifestyle does not rely on exercise alone. You must make sure you’re taking the right steps; this means making sure you’re doing the right thing before and after your exercises. To help you understand what we mean, here are three things you should do before and after a workout.

Before a Workout

  1. Make sure you’re well rested and well fed.

Before beginning your workout, you should ensure that you have sufficient energy. If you’re well-rested, you won’t feel the need to overfeed yourself throughout the day; overeating cancels out the workout you’ve done, so to get the most out of your effort, make sure to get enough sleep.

Additionally, have a pre-workout meal 60-90 minutes before your actual workout; this is a must especially for more intensive workouts. Food fuels you with the energy and stamina you need to complete your exercise. Even if it’s just oatmeal and orange juice, you’ll be good to go.

  1. Before warming up, use a foam roller.

A foam roller is a cylindrical object used to apply pressure on various parts of the body. Using a foam roller allows you to focus on certain points of your body with unusual amounts of tension. It acts as a self-massage tool that breaks up knots in your tissues. A common practice is to use the foam roller from the lower body, then make your way up limb by limb; however, make sure not to roll over your joints or lower back as this may cause injury.

  1. Do dynamic stretches.

Reserve the more static stretches for cooling down. Before your actual workout, you should do more dynamic stretches to warm your muscles thus making you feel more relaxed and ready. Moreover, some examples of dynamic stretches you can look into are walking lunges and knee pul

After a Workout

  1. Stretch, stretch, stretch!

Workouts usually leave you feeling breathless yet renewed; the pain doesn’t hit you until the next day. To save yourself from feeling this soreness and possible injury, make sure to cool down after your workout. As mentioned before, static stretches work best for cooling down. Focus on the parts of your body you think you exercised the most; remember to hold each stretch for 15-20 seconds. Never postpone your stretches; besides, it only takes 10-15 minutes!

  1. Cooldown – quite literally!

Take a cold shower after a very sweaty workout; this not only refreshes you, it also reduces the risk of inflammation and soreness. Lower water temperature speeds up your body’s healing process, but it doesn’t need to be ice cold! Turning the temperature lower than normal should be enough for you.

  1. Eat and drink up!

After working out, you should energize yourself once more with food and water. Think your pre-workout and post-workout meals through; make sure it’s delicious and nutritious enough. Additionally, you lose water and electrolytes during exercise, so remember to hydrate yourself with plenty of water.

These are precautions and practices done to ensure that you’ll have a safe journey towards a healthier and more active lifestyle. Follow through to minimize the pain and maximize your gain!



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Personal Health and Physical Fitness

If you are reading this, then congratulations! Merely taking an interest and searching up these words on the Internet is a step towards your ultimate goal. Furthermore, by reading through these articles, you’ll know whether or not you have the dedication and passion for pursuing a healthier and more active lifestyle.

These articles are designed to guide you from the moment you wake up to the moment you sleep. Achieving physical fitness is a full-time responsibility, so ensuring that your activities 24/7 contributes to better health is a must.

It does not matter whether you’re a beginner to physical fitness or you’re a seasoned veteran looking for more information. These articles explain the building blocks and basics of exercise, diets, and health habits for your browsing pleasure, or possible reference.

If you’re only just starting to live this lifestyle, you’ll find helpful tips and extensive explanations of exercise-related terms. Understanding these categories, activities, and the like is vital for you to be inspired and push forward to achieve your goal.

It may take more effort than usual to break out of your bad habits and live healthier, but in the end, it’s all worth it. Here are some possible benefits you can achieve from reading through these articles and attempting to follow through:

  • Lessen the risk of various diseases

A more active lifestyle constantly maintains and improves the state of your body.

  • Improves overall living

When you practice these activities continuously, you’ll find various tasks you find challenging immensely easier.

  • Lessen stress

Aside from not having to worry about disease, an active lifestyle also helps lessen stress; physical activities can be recreational, too!

  • Better self-esteem

Knowing that you’re doing all you can to take care of your body is a huge boost of self- confidence.

  • Muscle and bone protection in the long run

Time passes by quicker than you think; by starting to live a healthier lifestyle now, you reduce the risk of bone and muscle diseases as you age.

It may take time for you to transition; however, bear in mind the countless benefits you’ll receive once you adjust. Take it slowly and with care – these articles are here to propel you towards the right direction.

You’ll learn bits and pieces of the road up ahead by perusing the following articles; you’ll learn more about what you should and should not consume. You’ll even be given tips about your water consumption! The everyday activities that you do, including sleeping and showering, are also shone light upon – you need to learn as much as you can to delve into this lifestyle prepared.

Moreover, the majority of these articles focus on exercise-related terms and exercises that are especially perfect for those seeking to begin. You may need to take baby steps – we aren’t all professional athletes – so the following articles should help you determine your next move, and how you’ll go about it.

Whether you want to lead a traditional active lifestyle or a more exciting one, read on; the main purpose of these writings is to provide you with the information you want and need.



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The Four Main Types of Exercise

Before fully delving into exercise, you need to know more about the kind of exercise you will need. Exercise is a broad term used to describe any activity that maintains or enhances the body’s physical fitness. In general, it has four categories. These categories are discussed extensively below to aid you in choosing and carrying out your perfect workout.

  1. Aerobic

Aerobic exercises can also be called endurance exercises. The purpose of these exercises is to give your heart and lungs a workout. At the end of these exercises, your heart may be beating loudly and breathing heavier than usual; however, this is fairly normal. These exercises challenge your heart and lungs to build up your endurance, which in turn makes everyday activities easier for you. Going up staircases will not be a problem if you focus on doing your aerobic exercises.

Some examples of this category include:

  • Brisk walking
  • Cycling
  • Swimming
  • Dancing
  1. Flexibility

Your body’s flexibility deteriorates as you age; this increases the risk of muscle pain and cramps. Additionally, you may find it hard to do menial things such as tying your shoestrings or reaching to pick up a fallen pen. Through flexibility exercises, you work to maintain and enhance the current flexibility you have. You have to take care not to overstretch yourself, though; stretching until you are in pain does not contribute to your overall flexibility and rather, takes away from it.

Some examples of this category include:

  • Knee rotation
  • Yoga
  • Shoulder and upper arm stretch
  • Static stretches
  1. Balance

Another aspect of your body that declines over time is your balance. With balance exercises, you strengthen your core in order to lessen the risk of falls and slip-ups. Balance-focused classes are sometimes offered at gyms; additionally, you can consult a physical therapist to determine what specific exercises you should do to alleviate your weaknesses.

Some examples of this category include:

  • Tai Chi
  • Standing on one foot
  • Heel to toe walking
  • Sideways walking
  1. Strength

Strength training aids you in your everyday activities. If you do strength exercises continuously, your bones and muscles will be well maintained. Bringing all the groceries in one trip will not be a problem!

You may feel fatigued after a strength workout, but the fatigue is a sign that you have exercised your muscles effectively. You may also consult with a physical therapist if you want to train your body’s strength selectively

Some examples of this category include:

  • Weight-lifting
  • Squatting
  • Using resistance machines
  • Using resistance bands

Some activities may be a combination of two or more of these categories. Ideally, you should alternate between these categories. This makes every workout different and exciting while keeping all aspects of your body well exercised and maintained; additionally, it also reduces the risk of injury through overworking certain parts of your body. By keeping these categories and the benefits each has, you can personalize your workouts to a completely new level!



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