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6 Tips To Eat Healthy Outside The Home

6 Tips To Eat Healthy Outside The Home With today's hectic lifestyles, most of us end up eating out at least once a week. That could mean grabbing a sandwich from the supermarket for lunch, ordering take-out for dinner, or splurging on a special meal at a favourite restaurant.Choosing food is an action guided in many cases by taste and pleasure, but recent studies indicate that the more information you have about the quality of food, its nutrients and benefits for your health, the more you will be able to make intelligent decisions regarding to what you eat.“Eating out doesn’t have to mean eating poorly,” keeping the following tips in mind when eating at a restaurant or fast-food place:1. Avoid SaucesMost restaurants accompany their dishes with sauces and creams to suit the consumer, but these usually contain fat, processed products and excess salt. Instead, ask for balsamic vinegar and olive oil to accompany your food in a healthier way. 2. Soda, ByeThe same happens when you accomp…

This Morning Exercise Routine Will Change Your Day

This Morning Exercise Routine Will Change Your Day

There are no secrets to leading a full and healthy life. As long as we try to eat a healthy and balanced diet, complemented by regular physical activity, it is enough to avoid many health problems in the future and live a healthy life. Exercises are very necessary for good health. So, we need to start physical exercising regularly in the morning or evening and also control our eating habits.

And since we are talking about exercises, there are very good reasons for you to consider starting your days with a daily routine. Benefits that will not only be reflected in your physical state, but also emotionally. Regular exercise will also help you lose weight if you have any weight loss plans.

The importance of starting the day with an exercise routine can be summed up in one essential word: oxygen. Carrying out physical activities at the beginning of the day will guarantee greater oxygen to your brain, which will give you enormous doses of lucidity throughout the day.

Many times, we are victims of day to day. Work schedules and commitments make us skip our exercise routine if we have it in the afternoon or evening. Establishing a daily rhythm in the morning will ensure that you do not miss the opportunity to exercise, and fortunately, over time, physical activity will end up becoming a necessity to be full of energy during the day. Morning workout routine will also help in boosting your metabolism which makes you feel good the whole day.

In the morning or evening?

Workout

There is a lot of controversy between what is the best time to exercise, and the answer that best fits reality is: it depends. It depends on what your goals are and how you exercise. Also, it's up to you that you want to be a morning person or want to be night owls. 

As mentioned in my another article, the advantages of a morning exercise routine lie in the correct oxygen of the brain, the speed of metabolism, the secretion of endorphins, among others. However, one factor to consider is low body temperature in the morning. 

This can lead to muscle injuries, as well as decreased performance when exercising. However, performing the routine correctly, having full knowledge of our capabilities and limitations, will help minimize any risk of injury. 

On the other hand, at night the body temperature is in optimal conditions, as well as our hormonal levels, which, in theory, helps to repower our exercises.

Routine to start with energy

If you do not have much experience, or you stopped exercising for a long time, it is recommended to start with a moderate routine. Any excess effort will lead to injury and, therefore, not being able to train regularly due to recovery times.

  1. Stretch: When you get up, stretch your arms pointing towards the sky and bend your back until you touch the balls of your feet. Perform ten repetitions focusing on your breathing. Take a deep breath as you sit up and exhale as you lower your arms.
  2. Waist rotation: The second exercise consists of rotating the waist from one side to the other. With your feet planted at shoulder height, rotate your hip clockwise and counter clockwise. Ten repetitions per side will be more than enough.
  3. Arm circles: To release tension from the arms, shoulders, and back, make wide arm circles. Ten forward and ten backward.
  4. Squats: Finally, do squats. This is the most intense exercise in the series, but it is undoubtedly one of the most beneficial since it acts on large muscle groups, so caloric expenditure will be higher.

This routine is a great alternative for beginners or elderly people.

Morning Exercise

Routine for greater strength

If your physical capacity is greater, you can do the following routine, or better yet, combine both.

  1. Arms and pecs: 20 plates or push-ups to strengthen arms and pecs.
  2. Sit- ups: 20 sit-ups. You can help yourself with a stick to make sure you do the exercise correctly.
  3. Thighs: 20 seconds sitting against the wall. This exercise will strengthen your thighs giving you great resistance over time.
  4. Triceps: 20 triceps dives. On your back, rest your hands on a chair and flex your arms.

Morning Workout

You can repeat this routine between 2 and 4 times a day, depending on your level of conditioning. Do not forget to consume a light breakfast before starting your activities. A piece of fruit or a low-fat dairy accompanied by toast and fresh cheese will help you provide that extra energy you need to enjoy your day to the fullest. 

It is essential to include exercise into your daily routine. Many people choose to exercise in the morning and this is popular for a reason.

Doing morning exercise boost your energy throughout the day. It also keeps you from getting pulled into a long meeting, having to forgo after work plans or making other excuses to not exercise after work. You don't need to go to the gym every day to exercise and stay fit.

There are many ways to work physical activity into your time at the office also. Going for a short walk during your break or standing up and stretching at your desk will increase your daily exercise, which has been shown to increase your productivity over the course of the day. 

Plan Ahead


The best time to plan your morning workout is not when your alarm goes off in the morning. If you want to make exercise a regular part of your morning routine, you need to plan ahead.

"You should know: What is my plan? How many days of the week am I going to be active? "

"Am I going to do resistance exercise daily? If so, how am I going to split up my body parts?"

"Am I going to walk every single morning, and if so, how many steps and how do I build on that?"

Make it as easy as possible to get up and go. If you have to jump through a bunch of hoops to exercise in the morning, the less likely it is that you'll actually get up and workout. So, if you want to increase the likelihood of working out in the morning, you need to make it as easy as possible to get up and get moving.

Stay Healthy, Stay Fit.

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