They come in different shapes, sizes, and weights, making them suitable for people of all fitness levels.

Despite their benefits, some people may be reluctant to use dumbbells due to a lack of knowledge or fear of injury.

However, the health benefits of using dumbbells are numerous and can help improve overall health and fitness.

In this article, you will get to find out the various health benefits of using dumbbells and how incorporating them into your workout routine can help you achieve your fitness goals.

7 Health Benefits Of Using Dumbbells

Dumbbells are one of the easiest free weights you can access at home or in the gym. Its strength training capacities make it one of the most loved strength-building equipment.

They are not limited to strength building only. There are other health benefits that can be derived from dumbbells.

Below are six significant health benefits of using dumbbells to work out.

1. Dumbbells help to build muscle mass and strength​

One of the significant health benefits of dumbbells is that they help to build muscle mass and strength by providing enough resistance to challenge your body.

A 2022 study in the ‌Journal of Sports Medicine and Physical Fitness‌ compared the difference in changes in strength, muscle size, and power between machine-based exercise and free weight.

The result showed that the muscle and strength gains are similar and without much difference.

Lift moderately heavy dumbbells of 6 to 12 reps for 3 to 6 sets to build strength and muscle mass.

For maximum strength, go for heavy dumbbells of 6 or fewer reps for 2 to 6 sets.

2. Dumbbells improve heart health

Most times, we think cardio exercises are the best for heart health, not knowing that strength exercises also do great.

A study in ‌Medicine and Science in Sports and Exercise‌ stated that women who engage in strength training or exercises have a 17% reduced risk of cardiovascular disease.

PLOS One‌ study showed that those who engage in aerobic exercises and strength training have a more significant risk reduction of heart diseases.

Eight weeks of combined aerobic and strength training can do wonders for cardiovascular health.

One of the easiest ways to engage in strength/resistance training is to include dumbbells in your daily routine.

3. Dumbbells build muscular endurance

Another significant benefit of using dumbbells is that they help to build muscular endurance.

Lifting dumbbells of 12 reps or more is one of the most excellent ways to build muscular endurance.

Muscular endurance increases your muscles’ ability to carry out daily tasks and sporting activities for an extended period without feeling tired.

Furthermore, you can carry out repetitive motions for a long time and still feel strong.

4. Dumbbells improve bone health

One of the excellent ways to build bone health and prevent osteoporosis is through strength and resistance-building exercises.

Strength-building exercises help to improve the density and mass of your body, which sustain it to old age when your bone strength and muscles begin to decline.

This prevents osteoporosis, which occurs mostly in old age, as the National Institutes of Health states.

Additionally, strength training creates stronger bones, and dumbbells are one of the best options for strength training because it is customizable to all fitness stages, more accessible, more affordable, and suitable for beginners.

5. Dumbbells reduce muscle imbalances

Dumbbells help to provide separate resistance to the left and right sides of your body, which provides even and balanced development of strength and resistance.

With dumbbells, the issue of overusing one side of the body and underusing the other will be eradicated as it helps to work out both sides.

6. Dumbbells challenge stability

Dumbbells are naturally unstable, and they need the engagement of your core to keep the weights in place and moving in the proper motion, which challenges stability and reduces muscle imbalances.

Also, you can perform unilateral work with dumbbells, which you can’t do with a barbell.

The instability of dumbbells helps to activate the small working joint’s stabilizing muscles, which is vital for injury avoidance.

A June 2022 study in ‌Bioengineering (Basel)‌ stated that dumbbells are best for beginners due to their stability benefits compared to weighted vests and barbells.

7. Dumbbells helps to burn fat

Strength training with dumbbells can be an effective way to burn fat and increase metabolism. When we strength train, we create micro-tears in our muscle fibers.

Our body then repairs these tears, which requires energy. This energy comes from the calories we consume in our diet and the stored fat in our body.

As a result, strength training with dumbbells can help burn fat and increase metabolism, leading to weight loss and improved body composition.

Conclusion

Dumbbells are one of the most accessible and affordable resistance-building tools. There are so many significant health benefits of using dumbbells to exercise. You don’t have to visit the gym to use it. You can get one and begin training at home. 

The post 7 Significant Health Benefits Of Using Dumbbells first appeared on You Must Get Healthy.

The post 7 Significant Health Benefits Of Using Dumbbells appeared first on You Must Get Healthy.

It releases endorphins in the brain, which greatly benefit people with depression.

Other benefits include increased energy levels, better sleep, improved self-esteem, and better social skills. Plus, you have the added bonus of stronger muscles!

If you’re not sure whether weight training is right for you there are many resources online that will help you understand the risks and benefits associated with this type of exercise.

Weight training can be performed in many ways and it can be done using a variety of equipment.

Some examples of this include hand weights, weight machines, elastic bands, medicine balls, and free weights.

To best benefit from weight training, it is important that you understand the correct form of each exercise. The more advanced the exercises you perform, the harder it becomes to perform the basic ones correctly.

Many people believe that weight training is only for bodybuilders and that it is linked with bulging muscles, but this is not the case.

There are also many emotional benefits to weight training. The emotional benefits of weight training go way beyond just physical development. Here are the five emotional benefits of weight training:

1. Learn to overcome fear and obstacles

Strength training is, by definition, scary. It requires you to push past pain, discomfort, and fear of failure in order to improve your bodily performance.

You’ll find yourself lifting iron with your heart pounding in your throat while sweat pours from every pore on your body like a river in flood.

When you first start lifting weights, many fears will rise up in your mind. While these fears are normal and even expected, you can take the focus off of those emotions and refocus on the task at hand.

When you’re training, think about what you’re doing and visualise how strong your body is becoming. Think about the results you’re going to get and the benefits your body will have.

When you first start lifting weights, it’s likely that your fears will be very real and very overwhelming. Those old thoughts and old fears can’t be fought against with a single blog entry. 

However, as with anything in life, once you start moving forward on something, you’ll find that those fears fade away even more quickly than you thought they would.  

2. Increased self-confidence

A healthy amount of self-confidence is good for your emotional health. Weightlifting can lead to improved self-confidence.

Going to the gym, counting the repetitions as you exercise your muscles, seeing and feeling the positive changes of weight training to the body can increase your self-confidence.

3. Enhances your mood

Weight training releases endorphins, which are “feel-good chemicals” that helps to improve your mood. When you are in a good mood, you are able to combat negative emotions.

Negative emotions are bad for your emotional health, and weight training can help you fight them.

It is also easier to lift yourself out of negative self-talk.  In addition, studies have shown that weight training can also fight anxiety.

4. Improves your dedication and discipline

You might wonder how dedication and discipline are linked to your emotional health.

Well, having discipline and dedication builds your inner strength and character. It also enables you to withstand temptations, and achieve personal goals.

All these qualities are crucial to good emotional health, and weight training can help you build your dedication and discipline. 

Sticking to a weight training routine can be difficult, but follow through with it can build your sense dedication and teach you discipline.

Those two qualities can transform your personal life, and make increase your zeal not only to succeed in the gym, but in your career, and personal relationships.

5. Boosts social well-being

We need the companionship of others to thrive in life. Our social well-being can have a direct effect on our mental health and happiness.

Being socially connected to others can reduce stress, anxiety, and depression, as well as boosting self-worth, provide comfort and joy.

Weight training is easier to achieve at the gym and with others helping you. Training with a fitness buddy is also safer and can help you workout better.

Hence, weight training can foster social activities which is great for your emotional health.

6. Reduced anxiety

Weight training can be a powerful tool for managing anxiety. When you engage in strength training, your body releases endorphins, which are natural mood lifters.

This biochemical response helps to reduce the levels of cortisol, the stress hormone, thereby alleviating feelings of anxiety.

The repetitive nature of lifting weights can also serve as a form of meditation, allowing you to focus solely on the task at hand and momentarily disconnect from stressors.

7. Better sleep

Regular weight training can significantly improve sleep quality, which in turn has profound effects on emotional well-being.

Exercise helps regulate your body’s internal clock and promotes deeper, more restful sleep cycles.

A good night’s sleep is crucial for emotional stability, as it allows the brain to process and recover from the day’s events.

Improved sleep reduces irritability and enhances your ability to cope with stress, making you feel more emotionally balanced.

8. Enhances your cognitive function

Engaging in weight training can boost cognitive functions such as memory, attention, and problem-solving skills.

Physical exercise increases blood flow to the brain, which promotes the growth of new neural connections and improves overall brain health.

Enhanced cognitive function helps you think more clearly and make better decisions, which can reduce the frustration and emotional strain that often accompany mental fatigue and confusion.

9. Builds your resilience

Building physical strength through weight training can translate into emotional resilience.

The discipline and perseverance required to lift weights and progress in your training can build mental toughness.

Overcoming physical challenges in the gym can make you more adept at handling life’s emotional and psychological challenges.

This resilience helps you bounce back from setbacks more quickly and maintain a positive outlook even in difficult times.

10. Gives you a sense of accomplishment

Achieving milestones in weight training provides a profound sense of accomplishment. Whether it’s lifting a heavier weight, completing a challenging set, or noticing physical changes in your body, these achievements can boost your self-esteem and provide a sense of purpose.

This sense of accomplishment is emotionally rewarding and can motivate you to set and achieve other goals in different areas of your life, fostering a continuous cycle of personal growth and satisfaction.

Weight training offers a multifaceted approach to improving emotional health, making it a valuable activity for both the body and mind.

Conclusion

Weight training is not just a pathway to physical strength but also a powerful enhancer of emotional well-being. Adding weight training into your routine can lead to a more balanced, resilient, and fulfilling life. So, pick up those weights—not just for your body, but for your mind and emotional health as well.

The post 10 Powerful Emotional Benefits of Weight Training first appeared on You Must Get Healthy.

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You’re not alone. Many people struggle with finding the energy to exercise, especially after a long day at work, waking up tired from sleep or when feeling overwhelmed with daily responsibilities.

However, lack of energy should not be a reason to skip your workout routine.

In fact, this beneficial article we will explore some effective ways to get more energy before a workout so that you can maximize your performance and achieve your fitness goals.

How To Get More Energy Before a Workout

These are things or steps you can take to help you feel energized when you want to workout in the morning or at the end of the day. Here are the top practical ways to get more energy before a workout:

Light Snacking

If you’re not feeling energized before a workout, you can eat a light snack an hour or two hours before your workout. 

Eating a light snack or food an hour or two hours before a workout helps it digest faster and gives you the strength you need during your workout without getting tired quickly. High cards and proteinous snacks are recommended. 

This is one of the best ways to get more energy in the morning.

Take A Cold Shower

It can be challenging to find the drive to exercise, especially after a long day at work or when feeling fatigued.

However, taking a cold shower before a workout can be an effective way to boost energy levels and improve circulation, helping you to feel more alert and ready to tackle your exercise routine.

Cold showers have been shown to have several benefits for the body, including increasing blood flow, reducing inflammation, and improving overall circulation.

These effects can help to reduce feelings of fatigue and provide a burst of energy before a workout.

Also, the shock of the cold water can help to stimulate the nervous system, providing a mental boost and increasing alertness.

Hydration 

Proper hydration is an effective way to get more energy before a workout. Drinking water and staying hydrated always is very important before, during, and after a workout. 

Apart from drinking water, electrolyte drinks can also help you get more energy before a workout.

There are some really great electrolyte drinks on the market today; you can see review here and learn more – you might even find one you’d actually like to try!

Dehydration drains your energy, especially on a hot day, so you must adequately hydrate to keep your energy level up. You must take about 65 ounces of water daily to keep your energy level up.  

You need a workout water bottle to take regular sips of water to avoid getting tired mid-way into your workout session.

Ensure you only take frequent small sips of water and not too much to avoid feeling full and tired.

Also, you can try sipping a sports drink with electrolytes when you wake up and feel too tired to hit the gym or street. 

Playing Fun Music 

Music can stimulate your mind and energize you to take up a task. Play lively and fast music before and during your workout session.

This will help in boosting your energy for the workout. If possible, you can also create a playlist of songs that keeps you going whenever you work out.

Maintain A Quality Sleep Routine

In as much as a workout helps in getting good sleep, in the same way, you must have a good sleeping routine to avoid getting exhausted quickly, primarily if you workout in the morning.

You won’t have the required energy for your workout without a good sleep routine.

You’ll get quickly tired to kickstart your workout; even when you manage, you will feel tired during your workout sessions.

Warm Up 

One of the most effective ways to get more energy before a workout is to do warm-up activities to build energy and strength. 

Inactivity is linked to low energy, and warming up increases the energy. A warm-up does not involve strenuous activity. It can be simple, like jumping jacks, torso twists, or dynamic stretches. 

Visualize Success

Visualization is a powerful tool that can help you achieve your fitness goals.

Whenever you visualize yourself successfully completing your workout, you can increase your motivation, focus, and confidence, leading to better performance and results.

Furthermore, visualization can also help to reduce anxiety and stress, allowing you to approach your workout with a clear and positive mindset.

Incorporating visualization into your pre-workout routine is easy and can be done anywhere, anytime.

Simply take a few minutes to sit quietly and visualize yourself successfully completing your workout.

Conclusion 

Being energized is essential to achieve your workout aim. This is why it is crucial to follow the above tips to stay energized for your workout sessions. Have fun working out!

The post How To Get More Energy Before A Workout first appeared on You Must Get Healthy.

The post How To Get More Energy Before A Workout appeared first on You Must Get Healthy.

Food is fuel for all runners. Your energy levels and performance can be significantly influenced by the types of food you eat. They may also help reduce your chances of developing gastrointestinal issues in the long run.

Knowing the correct meals to consume and when to consume them is essential to performing and feeling your best, whether you’re a dedicated marathon runner or you simply want to enjoy a quick jog around the neighborhood.

In this beneficial article, we will discuss the seven healthiest foods for runners.

7 Healthiest Food for Runners

Running is a challenging activity, and eating the right foods can go help you immensely, as a runner. Below are the absolute best foods for runners.

1. Bananas

You can’t go wrong with a banana if you need a high-carb energy boost before your afternoon run.

Bananas contain an excellent amount of potassium. This is crucial for long-distance runs in hot weather when you could perspire a lot and lose key minerals.

Potassium, along with other minerals like salt, magnesium, and chloride, makes up for this loss.

2. Eggs

All of the essential amino acids, numerous vitamins, and other vital nutrients are present in chicken eggs.

As a result, they are among the healthiest foods for runners, especially when consumed shortly after a run (ideally combined with a carbohydrate).

They aid in the rehabilitation and growth of muscles.

3. Oats

If you want to run after breakfast, oatmeal is the ideal breakfast option. It gives you a lot of carbs and is high in fiber.

A low glycemic index is another benefit of oats. This indicates that they gradually raise your blood sugar level, give you energy over a longer period, and prolong your feeling of fullness.

4. Peanut Butter

Pure peanut butter without ingredients like sugar, salt, or oil, contains vitamin E, which is perhaps the most potent antioxidant of all the vitamins in good amounts.

While it is true that peanuts are high in fat (and therefore not low in calories), the majority of that fat is made up of monounsaturated and polyunsaturated fatty acids. These may aid in lowering blood cholesterol levels.

Additionally, they are crucial for boosting your immune system, accelerating your post-run recovery, and avoiding injuries.

A crucial component of a runner’s diet is peanut butter because it is high in protein and promotes muscular growth.

5. Plain Yogurt

Yogurt is an excellent source of both carbohydrates and proteins. When consumed immediately after a run, it helps hasten your recuperation and so safeguards your muscles.

Additionally, the calcium in yogurt helps to strengthen your bones. Yogurt also has the advantage of containing live lactic acid bacteria (probiotics). These promote healthy gut flora, which strengthens your immune system.

6. Coffee

A cup of coffee can improve your high-intensity interval training, according to studies. Because of the caffeine in it, you may run farther and faster throughout your workouts.

It’s crucial to consume black coffee – devoid of milk and sugar. Contrary to popular belief, coffee doesn’t cause dehydration in the body.

Coffee does boost pee production, so you might need to use the restroom more frequently than usual. It is not a great option though if you want to run a marathon.

7. Ginger

The potent chemical gingerol is what gives ginger its spicy flavor. Studies have indicated that consuming 2 grams of ground ginger, or 60 milligrams of ginger extract, one hour before working out will lessen muscle soreness.

Other healthiest foods for runners include beans, lentils, poultry, tofu, watermelon, olive oil, avocado, nuts, and whole grains.

Conclusion

Remember that a runner’s diet must be both balanced and diverse. Your personal goals should always guide what you eat, how often you eat, and when you eat. You’ll be on the right track if you include these 7 healthiest foods for runners.

The post 7 Healthiest Food for Runners first appeared on You Must Get Healthy.

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Indeed, frequent traveling can take a toll on your body, disrupt your routine and make it difficult to stay active and eat healthily.

Whether you’re traveling for business or pleasure, it can be difficult to maintain a healthy lifestyle when you’re always on the go. Nonetheless, with a little planning and a few smart strategies, staying fit when you travel frequently is possible.

If this is your case, then don’t fret as we will discuss some effective fitness tips for those who travel frequently.

7 Fitness Tips For Those Who Travel Frequently

Here are some simple and practical tips that those who constantly travel can incorporate to maintain their fitness routine.

1. Carry your fitness gear with you 

Packing your workout gear should be your top priority before you hit the road.

Having your workout clothes and shoes with you will motivate you to exercise even if you are tired or busy.

In addition, it will make it easier to exercise while on the road, even if you don’t have access to a gym.

You can pack lightweight and compact items like resistance bands, jump ropes, yoga mats, or a pair of running shoes.

2. Always plan ahead before traveling 

Planning ahead is essential for maintaining a great fitness routine if you are a frequent traveler.

You can research the area you are visiting and find out about the fitness facilities and outdoor activities available. You can also book a hotel with a gym, swimming pool, or a nearby park or trail for running, cycling, or hiking.

Planning your exercise routine in advance will make it easier for you to stick to it.

3. Try to make time for exercise

There’s no use in making plans when you are not going to stick with them. 

When you’re traveling, it can be easy to let your fitness routine slip. To avoid this, make exercise a priority.

Schedule time for exercise in your travel itinerary, just like you would for a business meeting or a sightseeing tour. This will help ensure that you don’t skip your workouts.

4. Be creative with your workout 

If you are someone that travels frequently, chances are that you might not always have access to the right equipment or facilities to work out.

Whenever that happens, you just have to be creative.

If you don’t have access to a gym or fitness equipment, get creative with your workouts. Use household items like water bottles or chairs for resistance training.

Another great way to stay active while traveling is by taking the stairs instead of the elevator or escalator. Walking up and down the stairs can be an effective cardio workout, and it can help you stay fit.

Furthermore, try out bodyweight exercises like push-ups, squats, and lunges. You can also use online resources like fitness apps or YouTube videos for workout inspiration.

5. Use your environment to exercise 

When you’re traveling, you may not have access to a gym or fitness center.

However, that doesn’t mean you can’t get a good workout. Use your environment to your advantage.

If you’re in a new city, go for a run or walk around to explore the area. Many cities also have fitness classes that you can drop into for a single session. 

6. Take advantage of outdoor activities

If you travel all the time, try to take advantage of the outdoors. Hiking, swimming, walking, and cycling are all great ways to stay active and explore your destination at the same time.

Check out local parks or hiking trails, and rent a bike or go for a swim if you’re near a lake or beach.

7. Use fitness apps

Using fitness apps is an important tip for frequent travelers because these apps provide structured and flexible workout routines that can be performed anywhere, requiring minimal or no equipment.

This flexibility is crucial for travelers who may not have access to a gym or consistent workout facilities.

Fitness apps often offer a variety of workouts, from high-intensity interval training (HIIT) to yoga and stretching exercises, catering to different fitness levels and preferences.

Many apps include features for tracking progress, setting goals, and providing motivational support, which helps travelers maintain a consistent exercise routine despite their changing environments.

Conclusion

If you are on the road all the time, then these helpful fitness tips can be beneficial to you. So plan ahead, pack your workout gear, make time to exercise, be creative, and take advantage of outdoor activities.

The post 7 Fitness Tips For Those Who Travel Frequently first appeared on You Must Get Healthy.

The post 7 Fitness Tips For Those Who Travel Frequently appeared first on You Must Get Healthy.

The major problem is that many people fear getting out of shape if they eat the way their stomach demands. For food enthusiasts, the joy of savoring delicious meals is a significant part of life. However, balancing a passion for food with maintaining a healthy lifestyle can be challenging.

Nonetheless, this is not to say you can’t control how you eat, even if you’re a foodie.

Below is a list of fitness tips for foodies you can take advantage of to stay in great shape, while eating for pleasure.

1. Practice strength training

If you have a high or fast metabolism, you will burn more calories at rest and during activity. A high metabolism also means that you will need to take in more calories to maintain your weight.

That’s one reason why some people can eat more than others without gaining weight. Strength training will help you build muscle and increase your metabolism.

Building more muscle mass through strength or resistance training is one thing that can increase a person’s metabolic rate.

2. Regular cardio exercise daily

Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

However, as a foodie daily cardio exercise will help you put burn calories often. Frequent cardio will improve your body’s use of fat as an energy source, which may lead to weight loss.

3. Start with two cups of water before each meal

Consuming water before munching on anything helps you eat less. Drinking no less than two cups of water before a meal efficiently fills your stomach, which prevents you from feeling overly hungry. This, in turn, prevents you from overeating regrettably large portions.

Furthermore, water assists digestion and speeds up your metabolism, minimizing bloating and acidity. After each meal take a short walk to help the food metabolize more quickly. 

4. Maintain a healthy intake of good fiber, fat, and protein

Vital nutrients for your body should include healthy fats, fiber, and protein.

Foods like fish, eggs, and milk are good sources of protein and can help to stimulate muscle building and repair.

Vegetables and fruits are excellent sources of fiber and can aid in digestion.

When taken in moderation, healthy fats in dark chocolate and avocado can keep your heart healthy. Also, replacing sugary drinks and carbonated drinks with milkshakes and fruit juice is a good fitness tip for foodies.

5. Avoid late meals

You’re doing more harm than good to your health if you’re in the habit of eating late.

Many nutritionists have advised that you avoid late-night meals. It helps, if you’re the forgetful type, to set the alarm for 5:00 or 6:00 PM.

This is to remind you to have your last meal of the day. Avoid eating past this time to help you sleep better and control excess belly fat. Nonetheless, there are some healthy late-night snacks you can eat.

6. Consume lemon water

The irrational craving for food, especially for sugary and unhealthy, fatty dishes, is probably the most significant disadvantage of being a foodie.

Thankfully, these odd cravings can be suppressed by drinking lemon water. So, instead of making any pizza order from your local fast food joint, a single glass of fresh lemon water may be what your body needs.

7. Keep your body active

Exercise is crucial if you’re looking to get in shape. For example, you could use the stairs instead of the elevators or do some of your best moves when your favorite jams are played on air. The goal is to remain active every chance you get. 

Staying active helps keep the body in great shape while you munch on those cookies.

Remember that to earn that plate of rice; you must put in the same level of effort. It doesn’t have to be a tedious or lengthy mini-workout but do something nonetheless.

You can start by taking modest steps and adopting these small routines into your everyday activities. Many people have claimed to burn calories when they keep their bodies active without realizing it.

8. Practice portion control

Portion control is another important fitness tip for foodies as it helps prevent overeating, which can lead to weight gain.

By enjoying smaller portions, you can still taste a variety of foods without consuming excess calories. This approach allows you to indulge in your favorite dishes without compromising your fitness goals.

Use smaller plates, measure servings, and be mindful of portion sizes when dining out. Instead of eating an entire entrée, consider sharing it or saving half for later.

9. Healthy cooking method

These cooking methods reduce the amount of unhealthy fats and calories in your meals. For example, grilling allows excess fat to drip away from the food, while steaming preserves nutrients without adding extra fat.

This makes your meals healthier and supports your fitness objectives by reducing the intake of harmful fats and maintaining the nutritional value of the food.

Opt for grilling, steaming, baking, or sautéing with minimal oil instead of deep frying. Use herbs and spices to enhance flavor without adding extra calories.

10. Plan your meals

Meal planning helps you make intentional food choices and avoids the temptation of unhealthy, last-minute options.

It ensures that you have nutritious meals ready to go, which can support weight management and overall health.

If you plan ahead, you can also control portions and include a diverse range of nutrients, making it easier to stick to a balanced diet while enjoying your favorite foods.

Set aside time each week to plan your meals, create a shopping list, and prep ingredients in advance. Consider incorporating a variety of food groups to ensure balanced nutrition.

The post 10 Spectacular Fitness Tips For Foodies first appeared on You Must Get Healthy.

The post 10 Spectacular Fitness Tips For Foodies appeared first on You Must Get Healthy.

Physical activity also gives teenagers an outlet for energy and social interaction with peers.

With UK teenagers spending over seven hours per day in front of screens, encouraging more activity is vital for their physical and mental wellbeing.  

Make Exercise Fun

The key to getting teens moving is making exercise enjoyable. Team sports allow teenagers you are fostering with Orange Grove Foster Care to socialize and have fun with friends while being active. Sports like football, basketball, hockey, netball and rugby are great options.

You can also look for recreational leagues in your community that welcome teenagers.

If your teen isn’t into competitive sports, suggest going for a bike ride, hiking, swimming, or dancing with friends instead. Getting a dog that needs walking can also motivate your teen to move more. 

Lead By Example

Teenagers are more likely to be active if they see their parents exercising regularly. Go for evening walks together as a family, or sign up for an exercise class you can attend with your teen.

Ask your teen to show you workout routines they enjoy, like yoga, circuits, or dance videos.

Being active together strengthens your bond while setting a great example. Praise your teen when you notice them making an effort to exercise more.

Offer Rewards 

Providing small rewards can give teens an incentive to participate in physical activities.

Offer to pay your teen if they walk the dog a certain number of times per week. After a sports game or dance class, stop for a smoothie or milkshake on the way home.

Let your teen invite a friend over after completing a workout video with you. Teenagers respond well to small treats that reinforce healthy behaviors.

Reduce Screen Time

Excessive screen time is a major barrier to exercise for today’s teens. Institute limits on recreational screen time to help make room for physical activity.

No phones or tablets should be allowed during meals, and the aim should be to have no more than 2 hours per day of non-school-related screen time.

Charge all devices outside the bedroom overnight to avoid late-night social media and gaming habits. Schedule a daily screen-free time when your teen can read, play sports outside, or engage in hobbies.  

Encourage Active Transport

Rather than driving your teen everywhere, suggest walking, cycling, or public transport to places like schools, friends’ houses, and shops.

This builds physical activity into your teen’s daily routine. Offer to pay for an annual bus pass to make public transport affordable.

Provide your teen with a bicycle and safety gear to empower independent, active travel. Let friends know your teen is happy to walk or cycle to social engagements.

Focus on Enjoyment, Variety and Consistency

The most important factors when encouraging teenagers to exercise are enjoyment, variety, and consistency. Help your teen find activities they genuinely enjoy rather than rigidly forcing participation.

Introduce new and fun forms of exercise regularly to keep them engaged. Aim to build physical activity into their daily or weekly schedule, so it becomes a normal habit.

With patience and positivity, you can set your teenager up for a lifetime of healthy physical activity.

The post How to Encourage Teenagers to be More Active first appeared on You Must Get Healthy.

The post How to Encourage Teenagers to be More Active appeared first on You Must Get Healthy.

Many people play volleyball professionally and casually. However, do you know that there are many emotional benefits of playing volleyball. This article discusses the emotional benefits of volleyball.

Volleyball isn’t just a usual game where you get to achieve physical benefits or where you get to achieve your dream of playing with the best team and possibly being among the best players in your city.

Beyond that, volleyball provides many emotional benefits to its players regardless of their age. While playing, socializing, and training with fellow players, something wonderful is happening to your emotional health and state.

5 Emotional Benefits of Volleyball

There a number of mental health benefits associated with playing team sports like volleyball. Here are some of them.

1. Enhances emotional connections

Emotional connection is one of the growth indexes of man’s emotional health. Emotional connection satisfies man’s basic need for love and companionship.

It has been proved that volleyball team members are known to make strong connections that go beyond the locker room and the field.

Your team members become your friends; some transcend into your friends for life, and they tend to help you in other areas of your life. There are many studies that prove that playing team sports can improve social health.

Your interaction with team members gives you the emotional energy needed to start out, play well, and build a drive to succeed. This emotional connection that you built helps you stay active and focus on your game.

2. Builds your interpersonal skills

Volleyball demands you work cooperatively with your team members at a fast pace.

A volleyball game cannot be won without teamwork and collaboration; this is where communication comes into play.

You learn how to communicate with body gestures and words. A study has shown that men involve in sports have better interpersonal skills than those that don’t.

You get to transfer these skills to the workplace. Most volleyball players tend to be better team heads and leaders and even better staff.

They can work as a team in the office, easily connect with the stakeholders, and easily read facial and body language and understand what it means.

3. Improves your mental resilience

The volleyball games improve your ability and motivation to succeed, not just as a sports person but also as an individual. There are basic skills or traits to succeed, such as teamwork, persistence, patience, and faith in oneself.

In the game of volleyball, you learn how to communicate to team players for ideas and strategies to succeed, and you gain an understanding of team progress and team success. 

You learn persistence through setting, serving, and spiking, which is an essential attribute if you want to succeed. You gain patience as volleyball teaches you how to be patient with fellow team members and patiently master specific skills you need to succeed.

In volleyball, you are taught to believe in yourself and see yourself as a success, as this is the only way you get to play well. This trait transcends beyond the field in building your overall self-esteem, which is very important in your career.

4. Fights off depression

Participation in team sports and exercise is associated with reducing depression. Your involvement in the volleyball game reduces stress, improves your mood, and makes you derive pleasure from your accomplishments as a team member.

These make you happy and build your self-confidence. Also, the game of volleyball helps build a social network that fights off boredom and can fight depression.

According to one study, athletes who play team sports like volleyball are less likely to suffer anxiety or depression compared to individual sport athletes.

5. Relieves stress

Stress can adversely affect your emotional health. When stress becomes overwhelming and prolonged, it can lead to irritability or aggression, insomnia, fatigue, exhaustion, sadness, and loss of concentration.

Nonetheless, playing volleyball is a great way to relieve stress and boost your emotional health.

Playing volleyball boosts your mood, reduces stress and can help you relax. One medical study stated that engaging in team sports like volleyball can alleviate anxiety, depression, stress, and boost sleep quality in college students.

Conclusion

Volleyball is a one of the most well-known indoor team sports that can play for fun. There are many emotional benefits of playing volleyball such as reducing stress, building connections, and fighting depression.

You can start out by joining a local volleyball team in your neighborhood. You mustn’t play it for the trophy; you can make it a weekend activity or hobby.

The post 5 Uplifting Emotional Benefits of Volleyball first appeared on You Must Get Healthy.

The post 5 Uplifting Emotional Benefits of Volleyball appeared first on You Must Get Healthy.

Begin with getting rid of whatever myth and misconception about aging and activity you’re allowing to set you back, such as ‘there’s no point to exercising because I’m already elderly; Exercising puts me at a risk of falling; I am disabled; I’m too weak; I have too many aches and pains, etc.’

While all these might seem like valid arguments, they are nothing but myths that wants to set you back and stop you from fully enjoying your old age. Fitness comes with an abundance of physical and mental benefits, eventually increasing your longevity and enhancing your quality of life.

Below are a few fitness tips for senior citizens that can help you get started on your fitness journey and maintain your health year-round:

7 Fitness Tips For Senior Citizens

Here are seven must-know fitness tips that senior citizens need to be aware of:

1. Become active

Physical activity strengthens the immune system. Your body is more capable of fighting infection and inflammation the more active you become.

It’s not necessary to engage in strenuous activities. Exercises with less impact prove to be very effective. There are so many very easy exercises for seniors.

Consider cycling, walking, swimming, or other low-impact aerobics. If you can, engage in 20 to 30 minutes of moderate-intensity exercise per day to meet the recommended total of 150 minutes per week. You can strengthen your muscles further by engaging in yoga or weightlifting.

Ensure to find an exercise program that feels the most comfortable for you.

2. Start gradually

Take things slow and easy. You can start with a quick jog or walk once weekly, stopping when you feel you have reached your tolerance limit.

You can gradually increase or intensify your workouts in subsequent weeks. This way, you won’t experience overload or discouragement, and as a result, you’ll be able to see real progress over time.

If you’re just coming to grips with certain movements or workout patterns, it’s also critical to proceed slowly.

For instance, poor technique can do more harm than good, whether you’re lifting weights or engaging in body weight workouts. Be mindful of your motions and posture. Don’t be afraid to ask a fitness professional for advice on making particular motions safely or fixing your form.

3. Get a fitness partner

A fitness buddy can make your routine more enjoyable and keep you motivated and accountable.

A partner can offer some friendly competition if you choose to play a sport. You also get ample time to socialize, talk and connect with your workout companions.

Family, coworkers, and friends are all suitable workout companions. And if you have problems finding partners, check around to see if any group fitness programs provide an exercise routine for seniors within your local neighborhood or gym.

4. Try strength training

Strength or resistance training can tremendously benefit senior citizens. According to medical research, strength-training exercises can combat weakness, frailty, and other debilitating health conditions in older adults. 

When done regularly, say 2 to 3 days per week, strength training exercises can build muscle strength and muscle mass and preserve bone density and vitality with age.

You can start with small strength training exercises and gradually make progress.

5. Exercise at home

As a senior citizen, it might not be easy to make trips to the gym for your workout. Hence, one of the most important fitness tips for senior citizens is to exercise at home.

You can get a lot out of your workout when you do it from home. It can also be more comfortable and convenient for your needs.

6. Maintain a balanced diet

Diets high in fruits, vegetables, and lean meats strengthen your immune system and shield you from contagious viruses and bacteria.

Antioxidants are found in large quantities in fruits and vegetables. Antioxidants keep your body healthy and guard your cells against harm.

Additionally, you should limit your intake of fatty and sugary meals because they can weaken your immune system and cause internal inflammation. Limit the amount of alcohol you consume as well.

7. Be attentive to your body

Exercise should never be painful or unpleasant. If you feel dizzy or short of breath, experience pain, or break out in a cold sweat, stop exercising immediately and call your doctor.

The best method to deal with injuries is to prevent them in the first place. Delay your routine if a joint is red, swollen, or sensitive to the touch. If you constantly feel pain or discomfort after working out, try working out with less intensity.

8. Engage in water aerobics

Water aerobics are one of the best forms of exercise for senior citizens, because it reduces the stress on joints due to the buoyancy of water, making it an excellent choice for seniors with arthritis or joint pain. It also provides resistance, which helps in building strength and cardiovascular endurance.

Many community centers and gyms offer water aerobics classes specifically designed for seniors. Alternatively, you can perform simple exercises like water walking, leg lifts, and arm curls in a pool.

9. Stretch often 

Regular stretching helps maintain flexibility and range of motion, which are crucial for performing daily activities and reducing the risk of injuries. It can also alleviate muscle stiffness and improve circulation.

Incorporate stretching into your daily routine, ideally after a warm-up or workout when muscles are more pliable.

Focus on major muscle groups and hold each stretch for 15-30 seconds. Simple stretches like hamstring stretches, calf stretches, and shoulder stretches are effective.

10. Try dancing

Dancing improves cardiovascular health, balance, and coordination. It also serves as a social activity, which can enhance mental well-being and reduce feelings of isolation.

You can join a dance class tailored for seniors, such as ballroom, line dancing, or Zumba.

Dancing can also be done at home with the help of online tutorials or simply dancing to your favorite music. Aim to dance for at least 30 minutes a few times a week.

Conclusion

Becoming physically active is one of the healthiest decisions you can make as you age, but it must be done safely. Consult your doctor before starting, especially if you have a previous condition. Inquire about any activities you should avoid.

The post 10 Valuable Fitness Tips For Senior Citizens  first appeared on You Must Get Healthy.

The post 10 Valuable Fitness Tips For Senior Citizens  appeared first on You Must Get Healthy.

Struggling to find the motivation to work out alone can be a significant challenge for many people.

Whether it’s the lack of a workout partner, the monotony of solo exercise routines, or simply the difficulty of staying disciplined, the barriers to maintaining a consistent fitness regimen on your own are real and frustrating.

You might find yourself starting with enthusiasm, only to see your motivation wane over time, leaving you feeling disappointed and unaccomplished.

Nonetheless, this doesn’t have to be the case. You just need the right motivation to workout alone and this article contains ways you can motivate yourself to work out alone.

How To Motivate Yourself To Workout Alone

Working out alone can be challenging for many people, but it doesn’t have to be. With the right mindset and a few simple strategies, you can learn to motivate yourself to workout alone and achieve your fitness goals.

1. Set goals

If you don’t have a goal that guides your workout routine, there is a high chance that you will quit after a while.

Setting specific and realistic goals is an important step in motivating yourself to workout alone.

Having a clear idea of what you want to achieve, such as losing weight or building muscle, will help you stay focused and motivated.

Set simple and realistic goals, and begin. Don’t make the goal ambiguous. Start with something simple, like jogging for 10 minutes, five times a week, and gradually increase as your endurance builds.

A long-term goal can be to lose some weight. So break down your goals into achievable units and run with them.

The Department of Health and Human Services recommends that adults get at least 150 minutes of moderate aerobic exercises or 75 minutes of vigorous aerobic exercises every week.

2. Make it enjoyable

Working out isn’t punishment, so go for activities and sports you enjoy. Also, stick to a convenient routine.

If you like working out in the morning, begin to do it. If you are a weekend person, you can join a sports team, gym class, or dance class – basically anything that interests you.   

If you like working out indoors, go to YouTube and get videos and follow them. Remember that exercise isn’t meant to be boring, so enjoy yourself as you do it.

3. Write it down

Write down your goals. Do you want to lose weight? Do you want to be fit? Make it clear on paper. As you exercise and see changes, write them down.

You can get an exercise diary where you keep daily records of your exercise, the kind you enjoy and don’t enjoy, and the changes so far. Journaling is one of the best ways to motivate yourself to work out alone.

4. Make it a daily routine

One of the most effective ways of motivating yourself to work out alone is to make it a daily routine. It mustn’t be a rigorous one.

It can be simple as using the stairs instead of the elevator, walking your dog if you have one, jogging on a treadmill, or doing strength training exercises during your free time or lunch break.

Research has found that sitting for long periods negatively affects your health, so if your work demands sitting for long, take breaks and walk around the office or do some stretching.

5. Be flexible

Be flexible while working out alone. If you’re too tired or busy to work out, take a day or two off and resume.

It is not a guided marital art, so rest when you are tired. Spice up the activities – you mustn’t stick to a particular one.

6. Reward yourself

Rewarding yourself is one of the best ways to remain motivated as you work out alone. After each exercise, take your time and enjoy the sweet savor the activity gives you.

Also, you can try out external rewards by giving yourself a treat when you attain a major goal. You mustn’t wait for others to reward you.

Another additional tip when it comes to motivating yourself to workout alone is to find ways to hold yourself accountable.

7. Listen to music or podcasts

A great way to motivate yourself to workout alone is to listen to music or podcasts.

Listening to music or podcasts can help you stay motivated and focused during your workout. Choose upbeat and energizing music or find a podcast that is interesting and engaging to keep your mind occupied and motivated.

Conclusion

Remember, physical activity is essential for healthy living. However, working out alone can be a challenging task, but it can also be a great opportunity to focus on your own goals and progress.

By setting clear and achievable goals, creating a workout plan, and finding ways to hold yourself accountable, you can stay motivated and make the most of your solo workouts.

The post How To Motivate Yourself To Workout Alone first appeared on You Must Get Healthy.

The post How To Motivate Yourself To Workout Alone appeared first on You Must Get Healthy.