Healthy life fitness

How to Be Happy: 25 Habits to Add to Your Routine
https://www.healthline.com/health/how-to-be-happy

How to Be Happy: 25 Habits to Help You Live a Happier Life

How to Live in the Moment and Stop Worrying About the Future

How to Live in the Moment and Stop Worrying True happiness can only be found in the present moment. Learn how to live in the moment and stop worrying about the past or future.

https://www.lifehack.org/884057/how-to-stop-comparing-my-life-to-others

How to Stop Comparing Your Life to Others (Step-by-Step Guide) If you stop comparing your life to others, you will become more content. Here's a step-by-step guide to stop comparing yourself to others.

10 Scientifically Proven Ways To Stay Happy All The Time😍
How do you stay happy all the time? Is it possible and is there any proof that these ways can work? In this post I want to show you 10 ways that are scientifically proven. If this does not convince you, then I do not know what will!
1. Exercise more
2. Positive thinking affects your performance
“Happiness is the precursor to success.” – Shawn Achor
3. Trash your negative thoughts
4. Treasure your experiences more than your possessions
5. Write down why you are grateful
6. Practice mindfulness
7. Don’t forget your beauty sleep
8. Dedicate a little time to helping others
9. Focus on the life you want to live
10. Focus on your strengths
Final thoughts
All these 10 ways are scientifically proven to help you feel happy. If you think your life is full of responsibilities and you’re too late to live a different life, think again! It’s really never too late to live a happier and more fulfilling life:
How do you stay happy all the time? Is it possible and is there any proof that these ways can work? In this post, I want to show you 10 ways that are scientifically proven. If this does not convince you, then I do not know what will!

10 Scientifically Proven Ways To Stay Happy All The Time‼️
How do you stay happy all the time? Is it possible and is there any proof that these ways can work? In this post I want to show you 10 ways that are scientifically proven. If this does not convince you, then I do not know what will!

1. Exercise more
Lots of studies on this one. Exercising releases the good mood endorphins so that you are always in a better mood after a workout or simply a walk to the supermarket. I have never met a person in a bad mood after a workout! But where is the scientific evidence?

The University of Toronto did a great job on this and analyzed no less than 25 research studies.[1] The conclusion was that physical activity can and does help to keep depression at bay.

The best study I know is where three groups of depressed people are put on a regime of anti-depressants, exercise or a combination of the two. No surprise to know that all three groups were happier, but did it last? Six months later, the group who had been treated with exercise only, had a very low relapse rate of 9%. The other two groups had relapsed and how! Their rates were ranging from 38% to 31%, so about a third of them were now depressed again.

2. Positive thinking affects your performance
“Happiness is the precursor to success.” – Shawn Achor

Sounds like pie in the sky? Well, according to Shawn Achor, if he knows everything about what factors are impinging on your happiness such as stressors, hassles, successes, economic circumstances, relationships and so on, then he can only predict 10% of your long term happiness. The remaining 90% is how you process the world around you. If happiness is on the other side of success, it is unlikely you will get there as you continually strive to get better grades, higher salaries and so on.

Positive thinking raises energy levels, creativity and productivity by as much as 30%. The secret is to use positive thinking now, rather than when you are rich and famous. Watch the video below for a very entertaining outline of this.

3. Trash your negative thoughts
Some people are overwhelmed by their negative thoughts and they have real problems in getting rid of them. A University of Madrid study found that by actually writing these thoughts down on a piece of paper and then destroying them was effective.[2] They recommended that you either tear them up, throw them in the trash or burn them!

The fact of discarding them physically does help in reducing their toxic effects. Psychologists suggest doing this on a regular basis.

4. Treasure your experiences more than your possessions
Thomas Gilovich, a psychologist at Cornell University has done quite a lot of research as to why it is better to treasure memorable and pleasant experiences rather than the material things we buy. There are many reasons for this as outlined in his study published in the Journal of Personality and Social Psychology.[3] Comparing possessions and looking at better objects after purchase can be demoralizing and ruin the initial pleasure we got when purchasing and taking possession of that new car, TV or computer.

10 Scientifically Proven Ways To Stay Happy All The Time
https://www.lifehack.org/articles/communication/10-scientifically-proven-ways-stay-happy-all-the-time.html

HEALTH & FITNESS

This Vibrating Foam Roller Is the Ultimate Workout Recovery Tool
Whether you are working out from home or at the gym, there’s one thing that is constant. To get the most out of your workout, you must relax the muscles. You need to relieve the pressure before a workout. Which you can get done with the TriggerPoint Grid Vibe Plus Vibrating Foam Roller.
The TriggerPoint Grid Vibe Plus Vibrating Foam Roller is a great little item. There are plenty of rollers out there for you to pick up to add to your pre/post-workout routine. But not all of them are like this one. Because this one will vibrate, which will help to get those muscles primed in no time at all.

Having the TriggerPoint Grid Vibe Plus Vibrating Foam Roller is like having a personal massage therapist in your to-go bag. There are four vibration frequencies in it, so you can pick the power and strength that works for your muscles. And it can do it for a good long while. Up to 2 hours on the rechargeable battery to be exact.

Having the TriggerPoint Grid Vibe Plus Vibrating Foam Roller in your life will be a game-changer. Don’t trust us? Then look at the customer review rating for this. It is standing at a star rating of 4.6 out of 5. Those who have picked this up have loved it. And if you pick it up, you will too.

You can use the TriggerPoint Grid Vibe Plus Vibrating Foam Roller before, during, or after a workout. It won’t take up all that much space, conveniently going with you wherever and being stored easily. And it will help you get the most out of your workouts. At this sales price, you should pick it up now. You won’t regret it.
By Tom Lorenzo

HEALTH & FITNESS

How to Build a Workout Routine
An effective workout is more than a sum of its parts. Its ability to build muscle, burn fat, and improve performance depends upon everything from its set and rep scheme (spoiler: there’s no one-size-fits-all approach), how you order your exercises, and, ultimately, how it challenges you week-to-week and month-to-month. So before you wing another workout, read on and follow these seven steps to design your ideal workout routine.
1. Think specificity
Work a specific muscle, body part, or skill, and that’s what’s going to improve. Called “the principle of training specificity,” it might seem pretty basic, but it’s foundational to effective exercise training. Your goal ultimately determines the exercises that need to be part of your workout routine, explains Nick Tumminello, C.P.T., owner of Performance University in Fort Lauderdale and author of Strength Training for Fat Loss. “If the goal is to become more explosive, do explosive exercises. If the goal is to become stronger, lift heavy weights for fewer reps. If the goal is fat loss, you want to increase intensity to maximize your EPOC or ‘afterburn’ effect,” he says.

More: Top Workout Routines According to Science
2. Divide your days
Before you can craft the ideal workout sessions, you need to determine how often you can (realistically) hit the gym. That’s because, if you are going to perform three or fewer workouts per week, it’s most effective to make every workout a total-body one, Tumminello says. However, if you want to work out four or more times per week, you’ll need to break things up to prevent overtraining. Rather than splitting workouts based on body parts, exercise physiologist Pete McCall, C.S.C.S., recommends dividing them according to movement type. For instance, you might schedule an upper-body pull day (rows, pullups), an upper-body push day (pushups, skull crushers), a hip-dominant day (squats, hip thrusters), and a rotational day (cable wood chops, bicycle crunches) into the mix. Whatever your schedule, make sure that you get enough rest by scheduling at least one full day of rest each week, and making sure no two high-intensity workouts fall back-to-back, he says.

3. Inventory your gym
If your gym doesn’t have tires lying around, tire flips probably aren’t going to be part of your workout. But a lot of guys don’t think about their gym’s layout and overall environment when selecting exercises as well as protocols. After all, if your gym is typically busy, you’ll probably want to stick with one piece of equipment at a time rather than rotating through circuits and ticking off your fellow gym-goers, Tumminello says. If weights are in short supply, it might be more efficient to perform as many exercises with one set of weights, as opposed to trying unsuccessfully to switch equipment five or 10 times during a given workout.

4. Decide on a set-rep-rest scheme
To decide how many sets and reps you’ll perform of each exercise, think back to your fitness goal. If strength is what you want, you should focus on low-rep, high-set schemes such as six sets of three to five reps. Meanwhile, three sets of eight to 12 reps is more effective for putting on muscle size. If fat-loss is your main goal, high-rep schemes like three sets of 15 to 20 reps work well, as do circuits, Tumminello says. Overall, keep in mind that when you decrease the number of reps per set, you need to increase the load you’re lifting. When it comes to rest, you’ll generally need more depending upon how much you’re lifting, McCall says. Guys performing max or near-max lifts, performing just one or two reps per set, will often need two to three minutes to sufficiently rest up between sets. Meanwhile, 45 to 60 seconds rest is best for elevating heart rate, calorie burn, as well as muscle growth, he says.
5. Hit compound, then isolation moves
“You only have so much energy, so it generally benefits you to structure your workouts so that you perform larger, complex movements earlier in your workout and isolation movements later,” McCall says. After all, power cleans require a lot more energy, power, and focus than do biceps curls, and big moves are the ones that make the biggest difference in your ability to hit your fitness goal. There is one caveat, though. If your primary goal is to strengthen one specific body part, it’s OK to organize your workout so that you isolate that muscle before performing compound movements that hit other ones as well, he says. It’s all a matter of priority.

6. Choose the best exercises
You can find tons of great options here at MensFitness.com broken up by goal and/or body part. We have upper-body moves that build your core, the 30 best legs exercises of all time, the 30 best shoulders exercises of all time, five exercises to work your abs to exhaustion, and plenty, plenty more.

7. Switch things up
You’ve crafted the perfect sweat session. But to keep benefitting from it, you need to constantly change it. “The body adapts in about 12 to 14 weeks to whatever stress is being applied, so you need to change up your workout routine every eight to 12 weeks to prevent plateauing,” McCall says. Luckily, you don’t have to throw out your whole routine to keep your body guessing. He recommends performing the same routine, but with different equipment; changing your set and rep scheme; or simply changing the exercise variations you use. So instead of performing back squats like before, maybe you opt for front or single-leg squats.
by K. Aleisha Fetters

HEALTH & FITNESS

How to Build a Workout Routine🤓
https://www.mensjournal.com/health-fitness/how-build-workout-routine/

How to Build a Workout Routine

If you lose motivation, set new goals, or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
Fitness program: 5 steps to get started
Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.

By Mayo Clinic Staff
Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — and even improve your sleep habits and self-esteem. And there's more good news. You can start a fitness program in only five steps.

1. Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:

Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers)
How many standard or modified pushups you can do at a time
How far you can reach forward while seated on the floor with your legs in front of you
Your waist circumference, just above your hipbones
Your body mass index
2. Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.
Create a balanced routine. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits.

But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits.

Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Start low and progress slowly. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work.
Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
Try high-interval intensity training. In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.
Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
Put it on paper. A written plan may encourage you to stay on track.
3. Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.

You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

4. Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:

Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
Break things up if you have to. You don't have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit into your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
5. Monitor your progress
Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269

5 steps to start a fitness program Starting a fitness program is easier than you might think. Follow these five steps.

10 HEALTHY EATING TIPS FOR THE WORKPLACE
By: Maddie Frangi, Verve Health – Dietetic Intern

Optimal nutrition increases work productivity, energy levels, and focus. Try these tips to improve your work performance and reach your health goals.

1. CLEAN OUT YOUR DESK DRAWERS

Throw out the potato chips, cheese puffs, and soda, and say goodbye to the candy bowl that helped you make friends in the beginning. It’s not serving you anymore.

2. STOCK YOUR DESK WITH HEALTHY OPTIONS

We all have those days where we hit snooze too many times and don’t have time for breakfast or packing a lunch. Be prepared for these days by keeping healthy options like fruit, oatmeal packets, nuts, peanut butter, whole grain cereal, crackers and tuna at your desk. You will thank yourself later.


3. PLAN YOUR MEALS

Meal planning takes the stress out of putting together a lunch on the fly. During the work day, aim to include fruit, vegetables, lean protein, whole grains, and low-fat dairy in your diet. Check out recipes online or cookbooks to get meal ideas for lunch and snacks.

4. PREPARE IN ADVANCE

Make it easy on yourself and buy ingredients to pack the same lunch for the week if you don’t get bored of it. If packing lunches before work or the night before is unlikely, make all your meals the day before your week begins and portion them into plastic containers. That way, all you have to do before work is grab a container out of the refrigerator!


5. TAKE A LUNCH BREAK

Take a break away from work for lunch to focus on your meal. Mindful eating has been shown to reduce food cravings and help you notice when you’re full so that you eat less.


6. STAY HYDRATED

Keep a large water bottle next to you while you work to make sipping throughout the day a no-brainer. If you don’t like plain water, try adding lemon or other fruit. Be aware of your coffee intake and drink one cup of water for every cup of coffee to stay hydrated.

7. GET AN ENDORPHIN HIGH RATHER THAN A SUGAR BUZZ

The next time you experience an afternoon slump, try going for a walk around the building before reaching for a sweet treat. Studies show that exercise improves mental alertness, so there is no need for the sugar buzz!

8. BE CHOOSY

People celebrate every birthday, event, or ordinary day with doughnuts, bagels, and other high-calorie foods. Be selective about what you choose to eat. Only indulge occasionally with the treats you truly love. Don’t eat that mediocre piece of cake just because it’s there. Hold out for that homemade brownie that you absolutely love and enjoy.



9. BE PREPARED TO SAY “NO”

Prepare a polite response to coworkers who bring in treats like, “No thanks, I’ve already been snacking at my desk” or “I appreciate that offer, but I’m saving room since I’m going to my favorite restaurant tonight.”


10. COME TO MEETINGS PREPARED

Bring your own snack or lunch that you’ve packed to office meetings where food is provided. If you want to take advantage of the lunch provided, try to make small adjustments to the meal like taking the top piece of bread off the sandwich, avoiding condiments like mayonnaise and ranch, and choosing fruit over chips.



Remember that indulging occasionally and in moderation is perfectly fine! The goal is to optimize productivity, energy, and focus at work by fueling your body with the nutrients it needs.