Archive for the ‘exercise’ Tag

Effects of Exercise

The Best Way Out is Always Through

Immediate Effects of Exercise on Blood Pressure is to rise it during exercise.  Regular physical activity makes the heart stronger, and more efficient. As the heart becomes more efficient, it becomes more able to pump greater amounts of blood with less effort. As a result, the heart does not need to beat as quickly to deliver blood to the body. Since the heart is pumping slower, it is also placing less stress and pressure on the arteries. After several weeks or months of regular exercise, most people should notice a decrease in resting pulse and blood pressure. For this reason, regular exercise as a drug-free approach to treating high hypertension is recommended.

Although regular exercise has a long-term effect on blood pressure and pulse, these beneficial effects require a continued exercise program. The benefits last only as long as you continue to exercise. Before initiating any type of regular exercise routine, consult your doctor to ensure your utmost health and safety.

Fitness is the best discipline training method on earth. If you want to build more discipline into your life, try becoming more fit. If you struggle with being disorganized or unfocused, try working out more, or doing something physical that has to do with your fitness. You’ll find those experiences are the best discipline training methods on earth.

When you are in a solid workout routine – everything falls into place.  The beauty of fitness is the simplicity.  In contrast to all the stuff out there trying to complicate things and telling you all the stuff you need to have to get fit, there’s only two main components to fitness: Diet & Exercise.  Diet = What You Put In Your Body.  Exercise = What You Do With Your Body.

You have complete control over each of those components.   You can get in incredible shape with a jump rope and a pull up bar and bodyweight exercises. 

When it comes to things like running your business, getting organized or simply getting over mental barriers, it’s easy to have other things come in the way and blame them. Bureaucracy, other people, regulations, imagined problems, timelines, and other things you can’t always control. But, when it comes to Diet & Exercise: What you put in your body and what you do with it , you absolutely control it. With a 100% accuracy, you’re able to control what you put in your body and what you do with it – no matter what. In every other aspect of life, there might be variables, but if discipline is defined as training to improve a skill, then fitness is the one thing you have complete control of if you want to. It’s not easy, but it’s possible.

Fitness is measurable. There are metrics. You know whether you’re getting better, faster, stronger or if you’re going in the other direction. The iron never lies. Fitness is measurable. Fitness is a physical activity. It moves you from thinking to doing. It’s physical activity that forces you to push your physical limits, so you can push your mental ones too. Fitness is physical.  Fitness is a choice every day. It can take 8 weeks to get into shape and only 2 to lose it all. Every day, you choose to either get more or less fit by the choices you make. There is no pause, coast or cruise control. Fitness is a daily discipline.

The default state for everything is stagnation. If you’re not working to improve your fitness daily, it will automatically start deteriorating. Fitness is constant improvement.  Fitness often reflects how you live the rest of your life. If you’re waking up at 5 AM, getting your workout in, going for a run and taking a cold shower to start the day, it’s hard to want to slack off the rest of the day. Even if you do – you have a head start on everybody else because you’ve been working for 2 hours by the time everyone else gets up. If you find your fitness regimen disorganized, you’ll tend to find other aspects of life – your business, your social and even your physical stuff  – disorganized.  Fitness reflects your life.

If you put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. Being ruthless with your physical limits and your fitness specifically  opens up windows into other parts of your life where you can improve, change things and get better. If you want to add more discipline into your life, start with fitness – it’s the one area of life where you have 100% control.


Posted July 22, 2014 by dranilj1 in BODY_MIND_HEART_SPIRIT

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Few Fundamental Facts


Throughout my relatively short life – I’m 30– I’ve learned a few fundamental truths that seem to govern our lives. They’re extremely powerful and, to an extent, have changed my life for the better. I can only sit back and ask myself, “What if I learned these things earlier in my life? How amazing would I be now?” They’re that fantastic, and, today, I’m going to share my best life lessons with you.

Be careful who you get close to. I’m not advocating paranoia, but be very careful with who you make your close friends, especially if they have any destructive habits, like addiction. If they’re a control freak, if they have ridiculous mood swings, or if they treat you poorly, do not feel bad about cutting them out of your life entirely. You have to be ruthless in this regard. If you let them get close to you, you’ll get burned – it’s only a matter of time. Be understanding, but when you cut ties with them, do it in an understanding, tactful way and don’t burn bridges if you can. Just distance yourself from them, and don’t have regrets about it – it’s your life, and the company you keep has a tremendous effect on your emotional state.

Your time and energy are finite. Even though I hate to admit it sometimes, I can only do so much. You can too. Choose how you spend your time and energy wisely – if you’re burning out all your energy on something that doesn’t leave much of an impact, it’s time to go back to the drawing board. Spend your energy on the necessities and the things that you love the most. That’s it.

Today’s tragedy is tomorrow’s comedy. If you’re going through a rough patch, remind yourself that, at the end of it, you’ll still be alive and nothing totally catastrophic will have happened. Over time, the wounds will heal, and you’ll, at the very least, have an awesome story of survival and perseverance to tell around the proverbial campfire.

Reading is the single best habit you can cultivate. Read everything that interests you – from Wikipedia articles to books. Reading makes you smarter – it helps with your memory, it helps with your writing, and it helps with your speaking skills – all things that are incredibly important. You’ll be exposed to more ideas, and increase the size of your vocabulary. It keeps your brain in great shape. I seriously can’t say enough about it!

Exercise daily. Okay, not really – I’d give yourself one day off per week, but exercising for at least 45 minutes as a general rule per day does wonders for you. You’re not meant to be sitting behind a desk all day – your body is built for movement, and you should use it. Hit the gym. Go for runs. Find some form of exercise that you love and do it as much as you can and, please, don’t give me any excuses about your work schedule – if you want to exercise, you can work it into your schedule. Make it a priority. It makes you feel better, stronger, and more clear-headed. It’s too awesome to ignore.

Keep an open mind and meditate! Just because an idea is foreign or appears ‘wrong’ to you at first glance, don’t dismiss it outright. Sure, you might be right – but you could be wrong too. For example, I initially dismissed meditation as self-delusion, something that kooky yogis sitting in their caves invented as a way to delude the New Agey people who were bowing down to their god, Eckhart Tolle. Not so. As it turns out, I love both Tolle and meditation, after giving them a try at the recommendation of a few people I respect. Meditating is another awesome habit that I make sure to do daily.

Focusing is so powerful. For years, I’ve followed something like this – “Focus + Action = Success.” It’s a pretty great formula. When you focus on what you’re doing fully, instead of multitasking and dividing your attention, you do things much faster and with much better quality. Do what you love. Life‘s too short to sell your soul for money. Don’t do it. Instead, do what makes you feel the most alive and find a way to do it, every single day. If you’re good enough, you might be able to make it into a job. If you can’t, just make it a priority to do it whenever you’re not working.

You have to give in order to receive. If the world isn’t giving you what you want, take a step back and reconsider what you’re adding to the world. If you’re not contributing anything, the world doesn’t owe you anything. Do well, help people out in any way you can, and generate good karma for yourself. If you keep doing it, after a bit, you’ll earn the reward that you’re looking for – but take the time to enjoy the efforts you make to do good.

Have fun with life. It’s too easy to get caught up with work, philosophizing, and money matters. Take a step back and realize that you, quite literally, live for the times when you’re having fun, the times when you’re enjoying yourself. Start making everything fun. Express yourself more often, and, if something amuses you, do it! Don’t hold yourself back from enjoying yourself. To be honest, sometimes, I used to act deliberately unhappy or apathetic because I was afraid of answering people’s questions about why I was in such a good mood. Don’t be like that. Be unabashedly happy.

Be willing to admit when you make a mistake. If you own up to your mistakes and are honest about it, you’ll earn a lot more respect from yourself and the people around you. Admitting that you’ve made a mistake is the first step to getting better, as they say. Along the same lines, don’t be afraid to ask someone for help with something, no matter who they are. If they’re the type of person you want to associate yourself with, they’ll be more than glad to lend you a hand. Realizing that you’re flawed is just a way to realize that you’re human.

Fear holds us back so much, but it is always an illusion crafted by our minds. It makes a very real scenario of failure appear in our heads and replay over and over again, but it’s fake. It’s all in our heads. It doesn’t exist. While the failure that we fear can and does happen some of the time, it doesn’t mean we should obsess over it. Rather, we should let go of the fear and let what will be, be. We can’t let something that’s fake hold us back – press on in spite of fear. Go towards what you fear. This is the single best way to expand your comfort zone and to realize that fear is an illusion. The funny thing is, if you do what you’re scared of enough times, you won’t be scared of it anymore. Do one thing you’re scared of per day if you really want to expand your comfort zone quickly.

Don’t be afraid to stand out. As the saying goes, “You were born an original. Don’t die a copy.” Wise words, for sure. Never compromise yourself with the world – be yourself without apology. If people start telling you to stop doing what you’re doing because you’re challenging the status quo, you’re doing something right – keep going. Stop caring about what people think and do what you think is right. Be sovereign and do not let other people stop you from being you. Some people will hate you no matter what; some people will love you for you. If you’re truly being yourself – like full-on authenticity and free expression – you’re going to rub some people the wrong way and you’re going to have haters, wherever you go. It’s a fact of life – you better get used to it now. They just won’t like you, for whatever reason. Like the proverb says, “To avoid criticism do nothing, say nothing, be nothing.” At the same time, for every person that hates your guts just because you are who you are, there will be ten people not a scientific figure who absolutely adores you for who you are. Surround yourself with the people that love you, but listen to some criticism from time to time to keep you grounded.

Savor the challenges that life gives you. They’re an opportunity for you to enjoy yourself and put your skills – whatever they may be – to use. Don’t shrink from them – welcome them. The fuzzy feeling of fear that you get before you’re met with the challenge is actually adrenaline. Get excited about them rather than trying to avoid it. As they say, what you resist; persists. Make an impact. Focus more on making an impact and doing things that matter instead of useless busywork. You can be busy all day, but not be getting anything of value done. Put your whole heart behind what you’re doing instead of holding yourself back, and remember that your mission, no matter what your job is, is to change lives for the better. That’s what you get paid for, ladies and gents. Remember that, and act accordingly.

Things go in cycles both bad and good. We live cyclical lives. We get rolling on good streaks, then we hit a rough patch, then we break free and turn things around, only to hit bottom again… It goes on and on. The trick is to try and make the good parts last as long as possible while minimizing the bad parts. However, don’t resist the bad. Just try to regroup and bounce back by doing what made you feel and perform so well in the first place.

People make mistakes all the time, and if you show them a bit of forgiveness, people will smile upon you when you make your mistakes. You wouldn’t yell at fire for burning you, would you? Even though mistakes can be avoided, they can’t when they’ve already been committed. Let go of the need to chastise people. Change is a fact of life; you can resist it all you want, but you won’t be doing yourself any good. However, if you adapt, you’ll be much better off than the people who try to go against the flow of nature. You can’t change the change; you can only decide to go with the flow or not. Don’t resist. Let go, and let the change be what it is. It may hurt you for a bit, but you’ll get used to it in time.

You can feel happy all the time, if you choose. Ultimately, your emotional state at any given time is a conscious choice. You can either choose to focus on all the things that get you upset and flush your mood down the emotional toilet, or you can focus on the positives in life and feel happy nearly all the time, for no apparent reason. You can be happy by just being you – but you have to realize that first. Do what makes you happy, say what makes you happy, and think what makes you happy as much as possible, and you’ll soon find that you actually feel happy. It’s all your choice.

Any life lessons I missed? I know I missed a bunch, but these are my favorites…

Healthy Lifestyle for Kids

It is not only adults who experience stress. Children can also experience stress. We all know stress is not good for us physically or mentally. Stress can lower one’s resistance to infections and can put one at risk for developing gastric ulcers.

For children, stress can be experienced in school or from peers. Difficult tasks, fear and anxiety from class and inability to relate with school peers are some of the stressors for children. If they are exposed to such situations for a extended period of time, it can interfere with learning and goal accomplishment.

You can incorporate relaxation strategies in your daily routine. You can start with yoga and Tai Chi. Although these relaxation techniques are mostly used for adult stress management, we can tailor the exercise regimen for children. Consult with an expert on age appropriate exercises. While doing the regimen, incorporate play as well to entice and encourage the child. Example, you can instruct a child to do a relaxation pose similar to that of a wriggling snake. Let the child imagine and do snake like movements. We can teach proper breathing techniques by incorporating storytelling.

Exercise is essential in all age groups. Sadly, statistics show that as children become older they become less active. Prevent this one by incorporating exercise in day-to-day activities. Simple play activities such as classroom exploration, scavenger hunts, dancing to music, brisk walking and playing with siblings and other family members right in the comforts of one’s own backyard, are activities that can involve exercise.

A key to living healthy is eating healthy. Start this habit while the child is still young. Instead of chocolate bars and candies, opt for healthier choices such as fruit smoothies. There are numerous ways to prepare a child’s snack into something healthy. Start introducing your child with healthy versions of snacks, such as fruit salads and kebobs, vegetables in yogurt dips. You can even grow your own small garden where you and your child can identify fruits and veggies and pick them for a meal or a snack. Instill a sense of health in children by taking them to farmer’s markets where they can learn about different vegetables and their health benefits.

Please, do not forget to support the child mentally and emotionally. This can only be done through effective communication. Communication can be done in almost any activity possible, you can simply invite the child to prepare food, and take this time to talk about the day’s activities and plans. Let the child help with household chores, limit the time spent on watching TV and playing video games, go outdoors together and celebrate birthdays as a family. These open communication lines and are great venues for developing self-confidence and emotional stability.

Do your take care of yourself?

Your concern for the future affects your actions.  All else being equal, people typically prefer things that are enjoyable in the short-term to things that are beneficial in the long-term, but are less pleasant in the short-term.  That is why people continue to overeat and drink to excess even though it can be harmful in the long-run.  It is also why people may opt against healthy foods in the short-term and may opt out of regular exercise.

One thing that needs to be explained is why some people are willing to do what is best for them in the long-run while others are not.  There is a stable tendency for some people to be more concerned with the future consequences of their actions than others.  Indeed, there are two kinds of questions that you can ask people to assess their concern for the future.  One focuses on how much people care about what is going to happen to them in the future.  The other is the degree to which they are focused on the benefit they will get from an action right now.

These questions predicting how likely it is that someone will exercise or eat healthy food does not explain much by itself.  It just says that people who are generally concerned about the consequences of their actions for the future seem to share that concern across many aspects of their life.  Why this concern for the future influences people's actions? The questions about people's concern for the future predict people's motivational outlook.  There are two broad motivational orientations.  A promotion focus leads people to concentrate on potential positive things in the world and on the person they would ideally like to be.  A prevention focus leads people to concentrate on potential negative things in the world and on their responsibilities. A focus on who people would like to be ideally might allow those people to think about their future selves more effectively than a focus on their responsibilities.  People who express a concern for the future consequences of their actions might have a stronger promotion focus than those who tend not to be concerned about the future consequences of their actions.  The degree to which people are focused on the present benefits of their actions should have no reliable relationship to people's overall motivational orientation.

The more people are concerned with the consequences of their future actions, the more they tend to have a promotion focus.  This promotion focus predicts their positive attitude toward the healthy behavior, which in turn predicts their intention to perform that behavior.  Overall, there are people who tend to take care of themselves.  They are concerned about the future consequences of their actions.  That concern influences their motivational state.

We need to know the true relationship between motivational state and concern for the future.  Does concern for the future causes people to take a promotion focus or does it work the other way around?  Does viewing the world in terms of potential gains make one more concerned about the future?  If you manipulate someone's motivational state, will that really change how much they pursue activities with long-term rewards?  There are many ways to affect whether someone adopts a promotion mindset.  Would these methods get people to take better care of themselves?

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