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Healthy Habits to Reduce Stress

stress reduction

Ever felt like you don’t have the time to eat, exercise, or interact with friends and family? Have deadlines and responsibilities chained you down in more ways than one? Do you spend most of your time at work with little activity? Are all these situations creating a stressful environment and draining your energy and mental health?

If your answer to the above was a yes, it is time you addressed these issues. Coping with expectations at work and at home can be taxing. While these are important, remember that nothing is worth sacrificing your health.

The simplest way to reduce stress is to keep your mind at ease and your body healthy with simple lifestyle changes and time management. Letting go of bad habits and introducing a few healthy tweaks can help you rekindle your relationship with your mind and body!

Here are a few changes you can make to reduce stress:

  • Start Your Day with Breathing Exercises or Meditation: Practicing different forms of Pranayama or  basic stretches can reduce stress and keep you energized throughout the day.
  • Plan Your Tasks: Spend some time planning your day to stay organized and avoid last-minute rushes that could lead to stress.
  • Limit Gadget Use: Use gadgets only for work or as and when necessary. Overindulgence in gadgets can lead to depression and cut you off from the real world. Set specific times for usage and avoid them at least an hour or two before sleep.
  • Set Alarms for Water Intake: Dehydration can affect cortisol levels, a stress hormone that impacts both mind and body. Staying hydrated can help reduce stress.
  • Walk Whenever Possible: If your workplace is within walking distance, opt to walk or cycle instead of driving. Walking releases endorphins, elevates your mood, and improves heart rate. Choose stairs over escalators or elevators as it is the best and easiest form of exercise!
  • Take Breaks: Spend time with family, friends and loved ones. A healthy social life fosters deeper connections and make life more meaningful.
  • Plan a Trip or Vacation: Whether with others or solo, a change in environment can boost creativity, positivity, and help you exchange new thoughts and ideas.
  • Eat Fruits Daily: Different fruits provide various nutrients that help reduce stress. For example, Bananas have Tryptophan, Avocados have Vitamin B, Sweet Potatoes have Potassium and Magnesium, all of which help lower stress levels.
  • Indulge in Hobbies: No matter how busy you are, hobbies help you relax. Whether it’s a sport, music, traveling, or painting, setting time aside for your passions will enrich your life.

Remember the old saying, “All work and no play makes Jack a dull boy”? It’s true! Take time for yourself. If you’re only working and not playing, are you really living? Your work targets can be achieved, and your relationships with friends and family can be sustained—but only if you prioritize your health. Make your physical and mental well-being a priority!

Want to learn more about managing stress? Check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Pedaling Towards Better Health

cycling

Embracing the pedal, cycling emerges as an unmatched ally in our quest for fitness and environmental stewardship. Ideal for the daily grind, it’s the perfect choice for those fortunate to work within a few kilometers from home.

However, finding a cycle-friendly zone can be challenging in the city’s bustling streets. Yet, cycling is an unrivalled option for maintaining fitness while contributing to a greener environment. Even if the city’s pace doesn’t always accommodate cyclists, there’s always a way to weave a 30-minute ride into your daily routine. Be it the serenity of park circuits or the quieter stretches away from the thrum of traffic, these pockets of peace offer a perfect backdrop for a daily pedal. This World Bicycle Day, let’s pledge to carve out time for cycling, ensuring we stay fit and do our bit for the planet, one ride at a time, despite the urban hustle.

Remember these essential tips for a safe ride:

  • Wear appropriate clothing, such as a t-shirt and padded shorts, and invest in a well-fitted helmet, bike reflectors, headlights, gloves, sturdy shoes, and eye protection.
  • Always wear a helmet for safety.
  • Keep to the left side of the road to allow traffic to pass.
  • Stick to well-lit paved roads, and if available, use bike paths, otherwise opt for service roads or park circuits where cycling is allowed
  • Make yourself visible with reflective clothing and use front and back lights on your bike
  • Signal your turns using arm and hand gestures
  • Keep your bike in good condition

Health Benefits of Pedaling:

Understanding the right way to sit on a bicycle is crucial before exploring its myriad health advantages. The right posture isn’t just about pedaling efficiently; it’s about keeping your body free from injury and discomfort.

Thanks to the bicycle’s design, which supports your sitting bones – the ischial tuberosities in your pelvis – cycling offers a joint-friendly exercise alternative. Unlike walking, which puts a burden on your legs, cycling spares your joints and is especially beneficial for those dealing with joint pain or the natural stiffness that comes with ageing.

Making cycling a regular part of your routine can help in warding off chronic conditions like heart disease, diabetes, and stroke. It’s a mood enhancer and an effective way to manage weight. Aim for an hour of cycling each day to not only reduce stress but also to build muscle strength and flexibility. Plus, cycling bolsters your immune system and releases endorphins – those feel-good hormones that keep you feeling youthful and vibrant. And as a bonus, it significantly boosts your stamina.

We hope this article inspires you to embrace cycling and experience its numerous health benefits. How do you incorporate cycling into your daily routine? Share your experiences in the comments below!

#BeTheForce

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