Support Your Exercise Routine with Healthy Habits

Exercise and Healthy Habits

Many people believe that, by adhering to a rigorous workout schedule, they are taking the best possible care of their bodies from day to day. However, exercise is only part of the overall picture of proper self-care. While physical activity does foster a positive mental state, lead to improved sleep, and increase your general health, other forms of self-care, like getting enough sleep each night and reducing stress, are necessary to become fully healthy. Here are some ways you can expand your current set of self-care routines to incorporate a more well-rounded picture of health.

 Be sure to get enough sleep

One of the greatest benefits of sticking to a regular fitness routine is how exercise makes it easier to get to sleep at night. Since many people have difficulty sticking to a regular nighttime routine, if you work out regularly, you are already ahead of the curve. While getting one good night of sleep is worthwhile, sleep really begins to provide its beneficial effects when the routine is maintained over an extended period of time. That helps get the rest of your bodily rhythms in order and will help to provide a good amount of energy that will last the entire day.

If you currently vary the time you go to bed each night, take the time to count backwards eight hours from the time you generally wake up. Add an extra 30 minutes to give yourself time to fall asleep, and set that as your lights-out time for the next week. If at the end of that week you find you need slightly more (or slightly less) sleep, adjust the timing accordingly. The amount of sleep each person needs is different. What is important is not only that you are getting a certain amount of sleep, but that you are getting a high-quality of sleep. Make your bedroom a cozy place by fixing yourself up with breathable sheets, dark curtains, and a quiet environment.

 Maintain a healthy lifestyle

While getting enough sleep makes it easier for you to make healthy choices during the day, you then have to actually make the decision each day to live a more healthy lifestyle. If you are passionate about exercise, it is likely you already watch how you eat. However, you may be able to improve your diet even more. Convenient as they may be, processed foods and restaurant meals often have added preservatives, salt, sugars, and other unnecessary things added in to make them more presentable or last longer. Making your own food is a great way to increase the amount of nutrients you get per meal, and it can help you feel better overall. If you are concerned about your time management, you may want to consider a fresh food delivery service. These kinds of services help you control meal contents, as well as the portion size, helping you lose weight and stick to a regular diet.

 Reduce stress overall

Finally, even if you are eating and sleeping well, you will also need to make sure that you are living as close to a stress-free life as you can manage. With your current schedule, you may be feeling overwhelmed due to a lack of time or an overabundance of things to do. It may seem counterintuitive, but it is important to be able to recognize that you are too busy, and develop the ability to say no to projects or outings if you need time to yourself.

By taking the time to exercise, you are already well on the way to becoming healthy overall. You can become even healthier by making sure you get enough sleep each night, eat healthy meals, and free up time to help reduce stress.

Photo Credit: Pexels

Guest post by Sheila Olsen of

The Best Arm Exercises For Women – No Gym Needed

When summer comes around, and the sun is high in the sky, the jackets come off and the short-sleeved tops come out, it’s time to display your arms for all the world to see. The arms that have been covered up for the whole of winter, pale and…Oh No! What have we here? Could there be…might there be…some “chicken wings?” Or “bat wings?”. One thing is for sure, you’d rather keep them covered. 🙁 Not for long. Let’s take a look at the best arm exercises for women, and the best part – you don’t need a gym membership to get toned arms! Continue reading “The Best Arm Exercises For Women – No Gym Needed”

The Fitbit Charge 2 Review You’ve Been Waiting For

The Personal Trainer on your arm

If you’ve decided that now is the time to revitalize your fitness regime (or maybe you’re awesome and are already in a great fitness routine!), the Fitbit Charge 2 review could help you enlist the support you need – besides a great personal trainer I mean:) This is a personal trainer that you can wear on your arm, and it will help you enormously in your quest to regain or maintain optimal fitness. Continue reading “The Fitbit Charge 2 Review You’ve Been Waiting For”

The Best Shoes For Problem Feet – Finding Running Shoes With A Wide Toe Box

Foot pain anyone?

As you age, there is a chance that one or another type of foot problem will occur. Sometimes it’s a genetic problem that many family members have, sometimes it’s a lifestyle problem, like too many years of wearing narrow shoes and high heels, and sometimes it’s simply due to your “advancing” years, and wear and tear on the body. Nonetheless, it can be frustrating searching for the best running shoes for women with bunions! The same thing applies if you have flat feet or hammer toes…As for me, I have always loved my neat little feet, but now I see the beginnings of a bunion on my right foot, and sometimes, when I first put my feet on the floor in the morning, I hobble a little. Sounds like Plantar Fasciitis. Sigh.

You may have always bought shoes for style, not comfort. Now you need shoes with a wide toe box and extra padding which does not hurt your sore feet. Nothing worse than sore feet – the pain is evident on your face:( Continue reading “The Best Shoes For Problem Feet – Finding Running Shoes With A Wide Toe Box”

What Is a Treadmill Desk – Review Of the Pro’s And Con’s

One of the biggest problems facing women today is a lack of time. There never seems to be enough time to do all you need to do in one day, let alone find the time to exercise. You know you should, you even feel guilty – and you are not happy with your lack of fitness or your weight, but what to do? The answer for you may well be an office treadmill workstation.

A treadmill desk is exactly that – a treadmill with a desk area where you can put your laptop, phone, and other working essentials, and instead of sitting for hours on end, you walk (very slowly) whilst you do your work. Even though it is slow, the calories burn off gradually, which would not happen if you were seated all day.

The very real dangers of sitting too much

There is an avalanche of studies to prove the dangers of sitting too much. Our modern lifestyle is killing us slowly, and leading to poorer quality of life, even though modern medicine keeps us alive for longer. Seems so sad to me:( You may have heard the phrase coined by Dr James Levine of the Mayo Clinic, that “sitting is the new smoking” and that it “kills more people than HIV” and is “more treacherous than parachuting”. Scary stuff.

If you lead a sedentary lifestyle, and your work requires you to sit at a desk for many hours daily, you have an increased risk of developing heart disease, certain types of cancer, diabetes and early death. Your risk is increased if you are overweight, and if you smoke. Continue reading “What Is a Treadmill Desk – Review Of the Pro’s And Con’s”

Losing Belly Fat For Women Over 50 – The Whys And Wherefores

One. Big. Word. HORMONES. Waning levels of the hormone Estrogen leads to a redistribution of body fat from the hips, thighs and buttocks to the abdomen during menopause. This means that even if you’ve (like me), never before in your life carried weight on your belly, you may well experience this now. Frustrating! Your flat tummy which was always your trademark, is no more…

This abdominal fat may be lodged deep inside your belly. This is bad news health-wise as it leads to inflammation in your body which is known to contribute to cancer, heart disease and diabetes. The good news is that this unwelcome visitor can be dealt with!

Plainly put, how to lose belly fat for women over 50 years old is a hormonal issue, and must be treated as such. We will need to employ a 3-pronged attack of diet, exercise and lifestyle changes to address it. Continue reading “Losing Belly Fat For Women Over 50 – The Whys And Wherefores”

Fitness For Women Over 50

Here you will find resources, information and encouragement dedicated to
fitness for women over 50. Although one can find much information online for women in general, there does not seem to be many resources available for the very special ladies who have negotiated through life to the station called MIDLIFE.

Why special? Well, you have gone through a lot to get here. You’ve survived childhood and the turbulent teens – remember the heartbreak and angst of those days – and moved along. You have negotiated the paths and pitfalls of young adulthood, with a lot of life decisions (and consequences of those decisions) chalked up to experience. Continue reading “Fitness For Women Over 50”