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6 Exercise Bike Workouts That Melt Fat and Burn Calories

April 13, 2021 by Power of Positivity

Have you been wondering if bike workouts can help you melt fat and shed unwanted pounds?

Then it’s time to dust off the exercise bike and fight the battle of the bulge once again.

Weight loss is a very personal and individualized plan. What works for you might not work for the next person. Whether you’re using a plan that focuses on low carb, plant-based foods, or intermittent fasting depends on what works for your body chemistry and other underlying health issues. One thing that always seems to work is to eat less and move more, according to an article published by the National Institute of Health.

Exercise plans tend to target specific muscles rather than the entire body, and you can pick and choose the ones that fit your comfort level. Thankfully, there are a few maneuvers that can help you burn and tone at the same time, like swimming, dancing, and cycling.

As the temperatures outside begin to rise, it’s not always comfortable to get on your bike and trek around the neighborhood. If you long to bust a move in the comfort of an air-conditioned abode, then an exercise bike is right for you.

You can adjust the tension to make the workout more challenging, or if you’re beginning, you can try the beginner’s mode.

Six Effective Stationary Bike Workouts

If you thought that you just got on one of these bikes and peddled, then you have underestimated the power of this workout. Did you know there are six different workout styles that you can do on a cycle? Additionally, if you don’t want another piece of gym equipment taking up space, you can get a device that makes your traditional bike become a stationary unit.

If you’re ready to feel the burn, get rid of stubborn fat, and look great for the beach this year, then here are six bike workouts that can help you accomplish your goal.

1. High-Level Cardio and Strength Training

This workout is geared towards those who want to tone more than lose massive amounts of weight. You want to clear 45 minutes of your schedule. The beauty of this specific workout is that you will work on leg strength, develop an efficient pedal stroke, and get in an entire cardiovascular workout.

First, you start with brief warm-up cycling that should last about ten minutes. Next, you want to work on getting each part of the three goals nailed down. So, you will work on leg strength for three minutes, then switch to cardiovascular for three, and finally work on your pedal strokes.

The goal is to do 2-4 rounds of these maneuvers. Last, you need to bring the heart rate to a more normal level with a cool down. Dedicate five minutes of your workout to cooling off. If you’re an advanced or intermediate cyclist, then this is the workout for you.

2. 25-Minute Intermediate Intervals

This is another workout routine that you can structure based on your skill level. Thankfully, there are no requirements to be a cycling pro to get the benefits of this workout. However, it’s advisable to have some skill level to get the best training using this method.

You want to use a low, medium, high, and maximum setting when doing this exercise. When you’re in low mode, you want to keep your resistance light. During this phase, you should feel comfortable talking on the phone or carrying on a conversation with someone.

During the medium phase, you want to increase your efforts. It would help if you still had the ability to talk on your phone comfortably, but you will start to feel the burn a bit more intensely. By the time you reach the high endurance level, you should try to stand up like you’re in a saddle position, and talking on the phone will be impossible at this stage.

Finally, when you reach the maximum zone, you can’t speak to anyone on the phone or around you as you need to breathe correctly. At this high rate, you will be lucky if you make it to one minute. Don’t forget that cool-down period, as you will most definitely need it.

3. Hill and Speed Intervals

When you’re first starting or are slowly advancing to the next level, you need a workout geared towards your skill level. The hill and speed intervals can help you get a good cardiovascular workout by taking you through different zones. You’re going to burn massive calories and boost your physical energy, but it’s not going to be a rough workout on your joints.

Rather than focusing totally on increased speed, this maneuver moves you to target between climbing and resting. You start by doing three minutes of intense hill climbing type work, then you follow it by regular cycling. You should dedicate about 45 minutes to this alternating method of cycling.

4. Power Intervals

The goal of power intervals is to get as much of a good workout as you can during a short period. The goal here is to build muscle, burn fat, and use your body’s oxygen to the fullest. Those who already have a routine exercise plan and work out 3-5 days per week can do this without issue.

If you question your abilities, then you should begin with ten intervals and then keep adding two more as you feel comfortable. The goal is to get up to 20 rounds will take time, and you should pace yourself.

When you begin, don’t come out on the exercise bike with all the intensity you have, or you will lose steam quickly. Remember the old saying that slow and steady wins the race. You want to start light and slowly build so that you have momentum from start to finish.

5. Cycle Fartlek Training

Fartlek exercise is a great way to blend HIIT with cardio, according to an article published by Strength Running. Many folks feel that this is like track or running training, but it’s just using speed play principles to incorporate it into whatever workout you choose. In this instance, you’re using a stationary bike.

Many folks love the fact that Fartlek is a bit more unstructured. If you have the endurance and strength to go strong for as long as possible, you can certainly do it. You control this workout with your abilities.

Fartlek is excellent for all skill levels since you’re in control. You start by going at a leisurely, comfortable pace for five minutes. Then, you want to work for 15-20 minutes doing the best you can. Push yourself to burn the fat.

Then, you want to cool down for five minutes by going back to the comfortable pace. Dedicate about 45 minutes to an hour to this workout.

6. Advanced Conditioning

Advanced conditioning is for those who are experts on the exercise bike. You dedicate the entire 60-minute workout to going at a pace that is near maximum intensity. You start with a traditional five-minute warm-up to get your blood pumping.

Mobility drills help you use intense bursts that are short but have a good impact on the workout. When you move on to the central portion of your activity, you give it all you got for about 20 seconds, but the key is that you must rest for 40-50 seconds after that intensity. You do a total of seven sets and finally, allow yourself three minutes to recover.

While a rest period of 40 seconds may seem like an insignificant amount, it’s designed to help you recover between the sprinting-type maneuvers. The goal is to build an anaerobic fitness level that is better than before. Once your recovery period is over, you need to work your endurance.

You’ll move into a moderate to intensity ride for around 20 minutes, which will help to enhance your stamina and strength. It works best to incorporate a bit of meditation into this workout, as focus on your breathing is of the utmost importance.

When you get into “the zone” and really focus on your breaths, you can get rid of negative thoughts and chaos in your mind by concentrating on your oxygen intake. This exercise bike workout is not for the faint of heart, so it should only be done by those who are very skilled on this machine.

Final Thoughts on Exercise Bike Workouts

Using an exercise bike proves that you can burn weight while having a fun workout. While these routines are designed to work with a stationary bike, you can use a regular cycle to accomplish this workout if the weather is great outside. If you want to get rid of some of the weight that you’ve packed over the winter, then biking is the way to go.

You can get a great workout on an exercise bike without hurting your joints. If you already have a cycle, then dust it off and get moving. However, they aren’t costly if you need to invest in one either. If your child is gaining weight and wanting to stay indoors more than going outside, then cycling is a great way to fight childhood obesity too.

15 Things An Independent Person Does Without Realizing It

April 13, 2021 by Sarah Barkley

There are many types of people in the world, and highly independent people have a unique set of characteristics.

Independent people do things that others don’t, and they often don’t even realize it. Plus, they often learn things the hard way, which essentially makes them stronger.

Independence is a quality that many are born with, but you can practice their habits more independently. The obvious signs of a highly independent person include being decision, strong-willed, and wanting to do things alone.

Fifteen Things a Highly Independent Person Does

There are other, less obvious things that a highly independent person does without realizing it, though. If you know an independent person or if you are one yourself, you will likely recognize some of the things discussed below.

1. An Independent Person Isn’t Afraid to Take Risks

Independent people strive to better themselves and their life all of the time. Making a better life means that they take more risks than others because they aren’t afraid of the consequences. They can handle the fallout if things don’t go well, so it is worth taking the chance.

Independent people don’t want to follow the same path as everyone else. They want to set themselves apart as they work toward their dreams and goals.

2. They Have Good Habits

Those who are highly independent know that the things they do become a habit. So, without realizing it, they develop good habits by consistently doing beneficial things. They always seem to be developing new habits, too.

Having good habits helps people with independence and confidence. When they know they can do things on their own, they are satisfied.

3. They Keep an Open Mind

Life changes all of the time, and there are always new things to adapt to and accept. Independent people view these changes and differences with an open mind, helping them grow and move forward.

Having an open mind involves being receptive to new opportunities and perspectives. It also means considering the ideas of others and giving everyone a fair chance.

4. They are Not Easily Swayed

When an independent person makes up their mind, they are not easily swayed. They listen to the ideas and opinions of others, but they stick with their decision without hesitation. Their beliefs, values, and desires are the only things they consider when making decisions.

One of the reasons they are so sure of their decisions is because they are confident. They believe in themselves and trust that their instincts are correct. Plus, if their decision was the wrong one, they are prepared to deal with the consequences when the time comes.

5. An Independent Person Needs to Spend Time Alone

Independent people enjoy spending time alone, and they often choose it over spending time with others. They also have fewer friends than others but are deeply connected to the ones they have.

Going out alone isn’t an issue for independent people. They enjoy shopping and eating meals alone and will even go to the movies alone. Alone time at home doesn’t bother them, either, and they may prefer to live alone.

When an independent person is in a relationship, their desire to be alone doesn’t diminish. Instead, they learn to incorporate time apart into their relationship, helping to keep the connection strong.

6. They Plan for the Future

An independent person plans for the future instead of doing things on a whim. They view the overall picture and aren’t looking to have fun. Because of this, independent people tend to save more money, too.

7. They Have no Problem Saying ‘No.’

For many people, saying ‘no’ is hard to do. They are afraid of hurting others or making them angry. On the other hand, independent people have the strength to say ‘no’ whenever they want to.

People can’t pressure them into things they don’t want to do, and they don’t feel bad about it. Even better, independent people don’t make excuses for why they said ‘no.’ They tell the truth, even if the truth is that they don’t want to do what they were asked to do.

Being able to say ‘no’ is not a bad quality because people who say ‘no’ tend to be less stressed than others. They know when they have too much on their plate or when they wouldn’t enjoy something. Then, instead of keeping quiet, they look out for their well-being and deny the request.

8. They Avoid Asking for Help

Independent people don’t like to ask for help because it makes them feel weak. Instead, they choose to struggle through every task to prove to themselves that they can do it.

Even when they know someone who could help, they will avoid reaching out. If the independent person has no other choice but to ask for help, they will feel defeated and disappointed in themselves. Even if they gave their best effort, not accomplishing things on their own is hard for them to deal with.

9. An Independent Person Isn’t Afraid to Lead

When you see someone taking the lead even when they aren’t officially in charge, the chances are that they are likely an independent person. They won’t let their group fail, and they get hard things done without hesitation. You may also notice that they take it personally when things don’t go well, and they blame themselves for it.

In official leadership positions, you may notice that successful leaders have the qualities of an independent person. They aren’t weighed down by the opinion of others. Plus, they aren’t afraid to speak up when necessary for themselves, other people, or a cause.

Since they aren’t easily swayed, they stick with the decisions that they feel are right. They still hear the opinion of others with an open mind, though. This helps them positively lead the team, which is why they tend to be good leaders.

10. They Fall Off the Grid Sometimes

Much to the dismay of their loved ones, independent people sometimes go days without talking to anyone. They don’t do it on purpose or to worry anyone. Oftentimes they don’t think about it and are preoccupied with their thoughts.

Constant communication isn’t something they desire in their lives, but it doesn’t mean they don’t care. When they reach out again, it will be like nothing ever happened and like no time has passed.

11. They Speak Up but Don’t Waste Their Time on Undeserving People

Independent people aren’t afraid to speak up. Whether they are standing up for themselves or for something they believe in, they don’t hesitate when it could make a difference.

If they know the other person won’t listen to them or care about what they say, though, they don’t waste their time on it. They know it won’t make a difference, and ignoring it is sometimes better.

They aren’t afraid to set boundaries and enforce them, and they speak up about what they want. You never have to worry about where you stand with them because they will tell you how they feel.

12. They are Self-Motivated

When things need to be done, an independent person gets started on it. They don’t wait for someone else to tell them what to do or to help them. Then, they get the job done quickly and efficiently.

This characteristic is what helps independent people become successful. They recognize what they need to do, and they don’t hesitate to get started and stay focused.

13. They Observe Everything

Independent people are observant, and they are constantly watching what is happening around them. They see things that other people don’t see, and they recognize the intentions of others.

14. They Respect Themselves

Self-respect is a big deal to an independent person. They respect their bodies and their minds, which sets a precedent for those around them. Plus, they recognize that all the things that make them unique are what shapes who they are.

15. They Don’t Take Advice Well

Some people look for advice for everything in their life, but independent people don’t. While they will listen to people’s input, they don’t often follow their advice.

The reason for not following the advice isn’t that they don’t value the input. Once an independent person has made up their mind, it is hard to convince them to change it.

Final Thoughts on Things a Highly Independent Person Does Without Realizing It

Highly independent people tend to do certain things without realizing it. You likely thought of yourself or someone else in your life as you read through the things they do. Independent people are born with that mindset, but you can work to be more positive by practicing some of their habits.

Being independent means believing in yourself and trusting that you will do things well. It doesn’t mean you don’t value and appreciate others; instead, it simply means that you want to do things independently. There is nothing wrong with that, and it is an excellent mindset to have.

Strive to be more independent so that you can be confident and have self-respect. It will help you get farther in life and feel good about yourself. Plus, you won’t have to rely on others to get things done.

15 Reasons Why Making Mistakes Helps You Get Stronger

April 13, 2021 by Sarah Barkley

Making mistakes is scary, and you may feel like a failure after you have made one. You aren’t a failure, though, because you can keep pushing through and find another way to reach your goal. As you go through the process of overcoming your mistake, you will grow stronger.

If you have never thought of making mistakes as a benefit, it is time to start thinking that way. Mistakes can help you grow, develop, and become more successful than if you hadn’t made a mistake. This is because you learn from everything that happens, and you become more confident as you learn what doesn’t work.

You also become more confident when you can figure out what does work based on what didn’t work. It wouldn’t be possible to reach success without a few mistakes along the way.

Why Making Mistakes Helps Us Get Stronger

You wouldn’t be where you are today if you hadn’t made mistakes in the past. Everything that happens is leading you to where you are meant to be. Remember that you are growing strong with each mistake you make as long as you keep pushing through.

1. Mistakes Help You Focus on the Things That Matter

When you make a mistake, you will likely take a step back and re-evaluate. You can determine what is important in your life and refocus your attention on those things. The mistakes can help motivate you once you realize what you want, and then you will be determined to go after it.

When you can refocus in this way, you will be stronger as you go forward. You won’t be as easily swayed or distracted, and your actions will become more intentional.

2. They Help You Learn and Develop

Every time you make an error, you learn something new. As you become more experienced, you develop new skills that will help you in the future. Making mistakes gives you information that you didn’t have before, and you likely won’t make the same mistake twice.

When you learn from your mistakes, it is an indication that you are getting stronger. Without mistakes, think of all the knowledge and development you would miss out on.

3. Mistakes Help You Understand

As you learn from your mistakes, you also begin to understand new things. You will understand your strengths and weakness and how to work with them or around them. With deeper understanding comes strength, and you will understand yourself better than ever before.

You will also begin to understand others and the way that they feel and think. This can help you form stronger relationships and strengthen your desire to make it work.

Additionally, mistakes help you understand how things work and why things are the way that they are. You might have questioned things before you made a mistake, but once you learn from it, you will gain wisdom and understanding.

4. They Promote Creativity

When you make a mistake, you have to figure out a new way to succeed. Consider alternate ways to accomplish your goal, and you will find that creativity flows naturally. You will have to use your imagination and adapt what you already know with what you have learned.

As you learn to think this way and become motivated with creativity, you can try new things. These are experiences that you would miss out on if you hadn’t made a mistake.

5. Mistakes Help You Stop Striving for Perfection

No one is perfect, and expecting perfection of yourself is detrimental. Accept that you aren’t perfect and give yourself a little grace. When you expect perfection, it makes you feel like you aren’t good enough, and that thought creates weakness.

If you don’t expect to be perfect, you will grow stronger when you make mistakes. This will free you from the stress and fear of messing up and allow you to achieve more and go farther.

6. Mistakes Help You Stay Humble

The reminder that not everything works out perfectly is a way to keep you humble. Accepting your mistakes and the fallout of them will strengthen your mindset and help you learn. Staying humble also helps you relate to others and form deeper connections.

7. They Boost Your Confidence

While mistakes might upset your confidence at first, they will boost it in the long run. Once you accept and begin to learn from your mistakes, your self-esteem will increase as you know you are growing. Becoming confident in this way is only possible if you made a mistake, so embrace this positive benefit when things go wrong.

Later on, you will already have the necessary skills to take control of an unexpected situation. You will be calmer and confident as you work through it, which is essential to become successful. This confidence can only come if you have experienced mistakes before.

8. Mistakes Make You Appreciative

When you appreciate what you already have, you become stronger because you know you have enough. Being appreciative also gives you a reason to keep moving forward during a struggle.

When you are grateful for your friends and loved ones, you will feel secure knowing that you are loved. Whether it is material things you are thankful for, basic needs, or the loved ones in your life, it will help make you stronger.

9. It Inspires Others

Overcoming your mistakes will always inspire others, which gives you the strength to keep going. When people are inspired by you, giving up isn’t an option. You will find that you push through even when you wanted to give up, developing your strength with each moment.

10. They Help You Become More Resilient

Each time you make a mistake, you become a little more resilient. As you work on overcoming the situation, you become more flexible about moving from your comfort zone.

11. You Come Up with New Ideas

Some of your best ideas will come after you have made a mistake. With the lessons you have learned, you can implement them in your new plan. Not only will you come up with new ideas, but you will also figure out what doesn’t work.

As you experiment with new ideas, you gain valuable ideas and knowledge. Without occasional failures, you would never have gotten to the point you are at right now. Overcoming the problem increases your inner strength and helps you become a better person.

12. Mistakes Help You Gain Courage

When you have made a mistake, you must own up to it. When you accept the mess up and all that comes with it, you will become more courageous. Being brave means that you own up to what you have done wrong and grow from it.

13. They Make You More Compassionate Toward Yourself

You are harder on yourself than you should be, and making a mistake can change that. With the self-compassion that comes after a mistake, you will be strong enough to push through. As you go through the steps, you will feel the strength that comes with compassion.

14. Mistakes Motivate You

There is no doubt that mistakes can knock you down for a bit. Once you bounce back, though, you will be more motivated than ever. You must admit the problem and deal with the consequences, which will make you want to come back even better.

Mistakes remind you that you must work hard and put in the time that each task takes. You can’t become distracted because focusing is necessary, and you must stay disciplined. Realizing all of this will only come after you learn from a misstep, and the motivation will make you stronger.

15. They Give You Direction

Sometimes you need a sign to tell you that you’ve become too comfortable in your life. Take risks once in a while, and make sure you always keep learning and growing. When you make a mistake, you will realize what it is that you must do.

You will know that you have to try again with a different technique. Making mistakes shows you where you should be heading next, and they show you what you shouldn’t do again. You can change tactics and approach things differently once you have found your direction.

Final Thoughts on Reasons Why Making Mistakes Helps Us Get Stronger

No one wants to err in life, but it is bound to happen sometimes. Don’t let it bring you down when it happens and, instead, make the most of it. Since you can’t change the past, focus on making the present and future better.

As you learn from your mistakes and use the new knowledge to your advantage, you grow stronger. Remember why making mistakes helps you grow stronger so that you can feel confident as you move forward. Mistakes help you learn things you wouldn’t have known otherwise, giving you an advantage.

If you can remember the benefits during the fallout of your mistake, you will get through it easier. You will remember that you are strong enough to overcome and that you are getting stronger every day.

15 Behaviors That Reveal Someone Needs An Emotional Detox

April 13, 2021 by Power of Positivity

If you want good mental health, then it’s imperative to purge any toxic feelings you have inside. How do you know if you need an emotional detox, and how do you purge feelings that are rooted so very deep?

Life can be incredibly stressful, even on a good day. You have significant responsibilities that you must handle for your job, family, relationships, and the other 101 things you must manage. It’s possible to become overwhelmed by these thoughts and feelings to the point where you feel like you’re sinking in quicksand.

Another way to tell that you’re at the breaking point is those little things that wouldn’t usually bother you start to overwhelm you.

Fifteen Things That Indicate an Emotional Detox Is Needed

You must learn how to set boundaries for your mental health. If you’re struggling with things from your childhood, relationship failures, or rejections in life, they can affect the here and now.

When life is no longer fun, and everything is a stressful challenge, then you may benefit from an emotional detox. Here are 15 signs that indicate it’s time to detoxify.

1. You Can’t Concentrate

Concentration issues often occur when you have a lot on your mind. However, you can have problems with your focus and not be able to pinpoint an exact reason.

When you have things you bury deep inside, they will find a way to fester to the surface. If you have anything unresolved that weighs down your emotions, then it’s time to detox them. Your focus can be directly tied to your emotional state.

2. You’re Really Unhappy

It’s common to feel unhappy when life isn’t going your way, but there are times that you feel sad, and you don’t know why. Depression is a severe condition, and it can be from deeply rooted emotions that you’ve yet to process.

Having deep-seated rejection and trauma can make you feel miserable until you find peace for these issues. If you feel sad often, then it’s a sign of toxic emotional health.

3. You’re Negative

Are you a grumbling pessimist these days? It’s easy to get into a negative mindset when you don’t feel good, you’re sad, and life isn’t going your way.

All the burdens you handle each day can weigh you down to the point where you feel like you’re suffocating. When you feel this way, then you know it’s time for an emotional detox.

4. You Worry Constantly

Do you find yourself constantly worrying? Maybe your problems play like a loop in your brain that you can’t turn off. Being in an anxious state that never lets up can cause severe medical and mental health problems, so you need to detox.

5. You Feel Overwhelmed

You wake up and feel the pressure from all you need to do before you get out of bed. No matter how many things you cross off your to-do list, you still feel overwhelmed. You’re not sure if you can handle anything else at this point, and all you want to do is stay in bed.

6. You Can’t Relax

No matter how hard you try, you cannot relax your body or your mind. You may find that you have bodily aches and pangs because you’re unable to unwind. Even if you were sitting on the ocean basking in the golden rays of the sun, you wouldn’t enjoy yourself because something would keep you all keyed up.

7. You’re Lonely

You can have people all around you, yet you feel all alone. One of the signs of depression and emotional upheaval is loneliness. It doesn’t mean that you don’t have people close by; it’s that these folks don’t understand what’s going on with you.

8. You Isolate Yourself

Sometimes, it’s easy just to shut the world away and be by yourself. You don’t want or need anyone in your space. You feel better when you close yourself off in four walls with no one to interrupt the silence.

9. You’re Angry

Does the slightest thing make you angry? If the dog gets a few kibbles of food on the floor, it’s no big deal to clean it up. However, you find that this minor infraction makes you see red.

When your emotions are toxic, even the smallest thing will make you angry. Be careful when you’re in this frame of mind, as you can alienate those you love and be quite uncomfortable to live or work with each day.

10. You Feel Dizzy

Being dizzy can mean different things to people. If you feel lightheaded, nauseous, and like the world is spinning in circles, then it can be a sign that your nerves are shot. Unless you have another medical condition that can cause these sensations, you can be dizzy when your emotions are toxic.

11. You’re Having Panic

According to the National Institute of Health, panic attacks can cause you to feel all sort of weird sensations. You may feel like the room is spinning, you’re having a heart attack, and there is impending doom. Panic runs together with anxiety, and it’s a big sign that you need to handle some emotional issues.

12. You’ve Developed Nervous Habits

Have you noticed that you’re biting the inside of your cheek, chewing on your nails, or pulling strands of hair out? All these nervous habits point to unarrest inside.

13. You’re Eating Too Much or Too Little

How many times have you heard someone say to “follow your gut instincts” or to “trust your gut?” As more studies are conducted, the medical community is convinced that your emotional state is linked to your gut health.

According to the National Institute of Health, your gut microbiota influences the brain, which can affect your eating. If you find that you’re eating too much or not enough, then it could be emotionally based.

14. You’re Often Sick

Your emotional health can impact your immunity. When your immunity is compromised, you can get sick easier. If you notice that you have sore throats, colds, and other health issues more frequently, it may be time for an emotional detox.

15. You Self-Medicate

It’s only natural to try to self-medicate away your pain. If you find yourself turning to alcohol or illegal drugs to try to rid the agony, it’s a sign that you’re in trouble.

How to Do an Emotional Detox

You’ve identified that you need a detox, but you have no clue how to do it. You can accomplish this task in many ways, but here are some simple steps to purge your emotions and toxic negativity.

1. Clean Up Your Eating Habits

The first way to help your body is to rid toxins from the foods you eat. Cut out junk food, processed items, and treats from your local fast-food eatery. Focus on plant-based goodness to help with detoxification.

2. Use Crystals

Crystals are used to promote healing. These beautiful gems help to increase the flow of energy around your body to remove negativity. Use rose quartz, kyanite, and selenite to decrease your resistance and open your inner channels for healing.

3. Use Vibrational Therapy

Vibrational or sound therapy has become increasingly popular. Try using singing bowls and let the vibrations penetrate your body. While science continues to research this concept, one small study showed that it has the potential to release stress and thus reduce stress and pain.

4. Incorporate Essential Oils

If you want to open your brain’s calming centers, then essential oils are one of the quickest ways to do this task. Research proves that scents like lavender and sandalwood can ground you and relax your mind, body, and spirit.

5. Add Turmeric to Your Day

Many people are shocked to learn that this simple spice in your cabinet has anti-inflammatory properties. Don’t take our word for it, the research proves this! You can take it as a supplement or add it to your foods. This spice is so powerful that it can eliminate headaches, body aches, and even use for chronic conditions like fibromyalgia.

6. Heat Up Your Heart and Stomach

One study suggests that the heat helps to promote wellness. By placing a heating pad on your core section, it can help to soften your resistance. Additionally, the warmth from this device will help to improve your blood, oxygen, and circulation. Start by using it in your midsection, then move it around to other areas of your body.

Final Thoughts on Starting an Emotional Detox

The cares of life seem to be so challenging to handle. There’s not a person alive that doesn’t have problems. Even the rich and famous have complications and difficulties that cause them to be overwhelmed.

Since life is so stressful, it’s essential to do an emotional detox frequently. Some people even use some of these practices every day to get rid of the negativity they pick up during their activities. It would be best if you found a way to get rid of all the toxins you encounter, as life can be full of them.

When you learn to be constantly aware of your mind, body, and spirit, then you will live a little differently. If you want to stay both physically and mentally healthy, detoxing is an integral part of that process.

20 Healthiest Snacks for Kids, According to Nutritionists

April 13, 2021 by Sarah Barkley

Children are constantly growing, meaning that they are often hungry in between meals. It is easy to give in to the processed snacks with added sugars and artificial ingredients, but it isn’t what is best. Growing kids need proper nutrients and vitamins, so it is essential to choose only the healthiest snacks.

Since processed snacks are easy to keep on hand and kids love them, they tend to eat them all too often. These are not the healthiest snacks, though. However, many healthy snacks are easy to keep around, too, and they are perfect for on the go.

20 Healthiest Snacks for the Kids, According to Nutritionists

Once you know the healthiest snacks for kids, according to nutritionists, you can swap the unhealthy ones out. It is the perfect opportunity to sneak in some nutrients that they miss otherwise, such as the vitamins found in fruits and vegetables.

1. Tortilla Chips and Dip

Tortilla chips have fiber which will fill your child up until their next meal. Pair them with a healthy dip, and you have the perfect, well-rounded snack. Some dip options include black bean dip, salsa, guacamole, or hummus.

2. Popcorn

Leave off unhealthy toppings, and popcorn is a nutritional, whole grain snack that is perfect for the entire family. It has plenty of fiber, and you can switch it up by adding healthy toppings and seasonings. Add some cheese, cinnamon, or a little bit of butter to air-popped popcorn, and it is sure to be a hit.

Keep in mind that popcorn is a choking hazard for toddlers and babies, though. Experts say that children shouldn’t eat popcorn until they are four years old.

3. Vegetables and Hummus

Hummus is a healthy dip that comes in many flavors and goes perfectly with vegetables. Let your child choose from carrots, celery, cucumbers, peppers, or any other vegetable they want. Kids love to dip their food, and this will help them get nutrition in the process.

4. Smoothies

Kids love smoothies, and you can pack them full of healthy foods. Add fruit, vegetables, or protein powder, depending on your child’s needs. There are many options to choose from when it comes to smoothies, but some common ingredients include:

spinach
frozen fruit
yogurt
milk
honey
cinnamon

5. Cheese

Kids love cheese, and it’s easy to understand the reason. It is delicious, filling, and quick. Cheese contains protein and calcium, both of which are essential for growing children. Plus, it contains healthy fat and magnesium.

Cheese can help keep kids feel full in between meals, and it contributes to fewer cavities. Pair the cheese with fruit or vegetables to round out the snack.

6. Hard-Boiled Eggs

Eggs are full of nutrition, including protein and other vitamins and minerals. They help with brain development, eye health, and other things a growing child needs for proper growth.

Hard-boiled eggs are best because you can keep a dozen on hand in the refrigerator for a quick and easy snack. Plus, when they aren’t fried in oil or scrambled in butter, eggs are among the healthiest snacks.

7. Whole-Wheat English Muffin

Full of fiber and other nutrients, this snack will fill your kids up for a while. You can toast them and put a spread such as a dab of peanut butter on top.

To make it more kid-friendly, let your child sprinkle some cinnamon on, too. Cinnamon is a natural sweetener, and it will add a little extra flavor for your child to enjoy. Plus, they will be happy to help with the seasoning, making them want to eat this healthy treat even more.

8. Pickles

Pickles are a source of vitamin K. Some pickles contain probiotics too, which contribute to digestive health. Make sure to choose unsweetened pickles, as the sweet ones have lots of added sugar.

9. Yogurt

This delicious snack is perfect for kids because it tastes good and contains protein and calcium. Some yogurt contains probiotics, too, helping the digestive system. Avoid yogurt that is marketed for kids, though, because it normally contains lots of sugar.

Choose plain yogurt, and use honey or cinnamon to sweeten it up. You can also add fruit or granola. If you need a dairy-free option, there are many available, and you can still get probiotics from it.

10. Bell Peppers

It is a common misconception that all peppers are spicy. This isn’t the case, though, as bell peppers are sweet. They are also full of nutrients such as fiber, Vitamin C, and carotenoids.

If your child likes to dip their vegetables, bell peppers are a good option for dipping. They go great with guacamole, which is packed full of nutrients, too.

11. Avocado Crisps

You can find avocado crisps in many flavors, so you are sure to find a flavor your child likes. They are crunchy, tasty, and healthy. They contain healthy fat along with other nutrients.

12. Whole-Grain Crackers

Not all crackers are healthy for kids because many of them contain refined ingredients and added sugar. Choose the whole-grain option for your children to give them the healthy fat and carb intake they need. Let your child spread peanut butter or other nut butter on the crackers for protein.

13. Sour Raisins

Raisins are healthy, but kids don’t always love the taste. There are now sour raisins in the grocery stores, though. These seem like more of a treat than regular raisins, and the flavor doesn’t contain any sugar.

14. Fruit

A piece of fruit is an easy snack, and it is nutritious, too. Fruit contains fiber, potassium, and vitamins, among other essential nutrients and minerals. The best part is that it is the perfect snack to take when you are on the go.

Fruit can be paired with other foods, too, to round out the snack a little more. You can use peanut butter as a dip for apples, or eat cottage cheese with peaches or pears. Peanut butter and cottage cheese both contain protein, making them the perfect addition.

15. Trail Mix

You can make healthy trail mix for your kids to munch on or take with them on the go. Use nuts (if your child isn’t allergic), dried fruit, and whole-grain cereal to create a healthy mix. Avoid trail mixes bought at the store because most of them contain candy and sugar.

16. Peanut Butter

Peanut butter has been mentioned as a dip or spread paired with other snacks, but it is great on its own, too. It is high in protein, so it gives your child a healthy, filling option.

For a quick treat, let your child eat a big scoop of peanut butter off of a spoon. You don’t have to do anything special for this to be a healthy snack.

As mentioned before, though, you can use peanut butter as a vegetable dip or as a spread. Kids might enjoy mixing in raisins, too.

17. Pretzel Crisps

With many flavors available, pretzel crisps are a good option for kids. They are crunchy and can replace unhealthy chips in your child’s diet. You can also get gluten-free pretzel crisps if your child has gluten sensitivity.

18. Fruit Popsicles

Kids love popsicles, so it is the perfect snack to sneak some fruit into. Stop buying popsicles from the store that are full of added sugars, high-fructose corn syrup, and other unhealthy ingredients.

You can easily make your own by blending or puréeing fresh fruit and a little bit of water. Pour the mixture into small plastic cups or popsicle molds and put foil overtop. Then, put a popsicle stick through the foil and into the puréed fruit.

Let the mixture freeze completely, and then pop them out and let your kids enjoy them. They will be consuming plenty of fruit, all while thinking it is an unhealthy treat.

19. Brownie Brittle

This treat is a mix between brownies and peanut brittle. It is crunchy but tastes like a brownie. This snack is perfect for kids because they will love it, and it has no added sugar.

20. Grilled Cheese

Grilled cheese is often considered the main course of a meal, such as lunch. You don’t have to limit it to lunch, though, as it is quick and easy to make. Use whole-grain bread for the sandwich to make sure it is healthy, and pair it with fruit.

If you have more than one child, you can cut the sandwich in half for snack time. With grilled cheese as a snack, your child is sure to feel full until dinner time.

Final Thoughts on the Trying to Serve the Healthiest Snacks for the Kids

Since snacks are such a big part of your child’s diet, it is essential to choose the healthiest snacks for them. If you keep healthy options on hand, they will have more to choose from, so it doesn’t seem like they are missing out.

Once you begin implementing some of these snack ideas, your child will find a few favorites. Before you know it, they will be excited about the healthy choices you have for them. This way, you can make sure that they are getting all of the vitamins and nutrients they need without excess sugar and additives.

15 Quotes to Encourage You to Be More Optimistic Every Day

April 13, 2021 by Sarah Barkley

An optimistic approach to life can help you in many ways. You will be more successful, productive, calm, and happy as you go through each day. With this being the case, you will want to learn how to be more optimistic every day.

Another benefit is that being optimistic will influence those around you to be more optimistic, too. Since being more optimistic is something that many people strive for, so it is a topic that is discussed often. Many quotes can encourage you to change your outlook to a more optimistic one.

15 Quotes to Encourage You to Be More Optimistic Every Day

Each day, remember all of the beneficial reasons to be more optimistic. These quotes can help you change your mindset to be more optimistic every day. Even when unexpected things happen, you can retain this positive outlook on life to help you recover.

1. “If you are positive, you’ll see opportunities instead of obstacles.” – Widad Akrawi

When something unexpected happens, please don’t get discouraged and think of it as an obstacle. Instead, see it as a learning opportunity or a chance to try something new. If you can change your mindset to see setbacks in this way, you will be more optimistic every day.

2. “In order to carry a positive action, we must develop here a positive vision.”- Dalai Lama

For your actions in life to have positive effects, you have to think positively. Envision all the great things that will come with your decisions and how beneficial they will be to your life. Changing the way you think so you always have a positive vision will make all the difference in your optimism.

3. “If you say you can or you can’t, you are right either way.”- Henry Ford

The things that you say become the truth as your brain processes them that. So as Ford explains, if you say you can do something, you will get it done. If you say you can’t do it, then you won’t be able to do it.

Avoid this self-destructive thought process by remembering this quote to encourage you. It will help you remember to say positive things to yourself, which will help you become successful.

4. “Write it on your heart that every day is the best day in the year. He is rich who owns the day, and no one owns the day who allows it to be invaded with fret and anxiety.” – Ralph Waldo Emerson

This quote to encourage you is a great one to start the day with. If you tell yourself that each day is the best one yet, you will experience more positivity and optimism.

By owning the day in this way, life will be better and more joyful. On the other hand, however, if you allow stress and anxiety to overtake your mind and body, you will struggle.

5. “When you think positive, good things happen.”- Matt Kemp

Positive thinking can change your life for the better. If you can shift your mindset toward positivity, you will notice improvements in all areas. You can be more successful, happier, and hopeful for the future if you stay positive.

6. “Some people grumble that roses have thorns; I am grateful that thorns have roses.” – Alphonse Karr

This quote is the perfect one to show the difference that changing your mindset can make. Instead of being upset that something you love has a painful aspect, shift your thoughts. Please think of how great it is that something that causes pain is also so beautiful.

If you can do this, then you will be more optimistic every day. It will help you recognize that even bad situations have beauty in them. As long as you remember to look for the good things in a negative situation, you will be all set.

7. “Life is 10% what happens to us and 90% how we react to it.” – Charles R Swindoll

Since life isn’t perfect, you must expect unexpected and undesirable things to happen sometimes. While those situations are never ideal, they don’t determine the severity of the situation. Instead, your reaction to it is what determines the severity.

If you react positively to a negative situation, the outcome will be better. Likewise, the process of overcoming the situation will be easier, too. If you remember this quote to encourage you, then you will be more optimistic throughout the day.

8. “One of the things I learned the hard way was that it doesn’t pay to get discouraged. Keeping busy and making optimism a way of life can restore your faith in yourself.” – Lucille Ball

Getting discouraged and thinking negatively won’t fix any of your problems. The only thing that will help you overcome a problem is staying optimistic. With optimism, you will keep working toward your goal, and you won’t doubt yourself, as Ball explains here.

9. “I have to think of the positive; that’s how I cope.” – Ingrid Newkirk

When unexpected things happen, it is easy to cope negatively. You might want to give up, shut the world out, and indulge yourself in unhealthy things for a while. Avoid coping in that way, though, because it won’t help you.

The only thing that will help is coping positively. If you stay positive and think about the situation through clarity, you can find the way through your issue. Remember this each day so that you can focus on being more optimistic.

10. “What is hope but a feeling of optimism, a thought that says things will improve, it won’t always be bleak, there’s a way to rise above the present circumstances. Hope is an internal awareness that you do not have to suffer forever and that somehow, somewhere there is a remedy for despair that you will come upon if you can only maintain this expectancy in your heart.” – Wayne W. Dyer

No matter what you are going through in your life, this quote can help you remember that things always get better. You won’t feel bad forever, and if you can remember that, you will feel hope come back.

Optimism will help you get through anything because you will remember that an improvement is coming. You get better every day, and when you are looking for the positives, you will notice them much more quickly. Start your day with this quote to encourage you to be more positive each day.

11. “Live each day as if your life had just begun.” – Johann Wolfgang Von Goethe

The beginning is always the best part, no matter what it is you’re doing. If you live your life as if it is a fresh start, each day can be a positive experience. Don’t let the problems from yesterday interfere with the mindset that life is new and exciting.

12. “Optimism is a strategy for making a better future. Because unless you believe that the future can be better, you are unlikely to step up and take responsibility for making it so.” – Noam Chomsky

If you think the future won’t improve, you won’t experience any improvements in your life. On the other hand, if you always remain hopeful for the future, you will see the positive things as they come.

13. “Pessimism leads to weakness, optimism to power.” – William James

You don’t want to be weak, so avoid being pessimistic. Choose optimism each day, instead, so that you can be powerful as you work toward your goals.

14. “It is the hopeful, buoyant, cheerful attitude of mind that wins. Optimism is a success builder; pessimism an achievement killer.” – Orison Swett Marden

You are the only person that can decide how you feel, think, and behave each day. Make sure that you remain hopeful and joyful because that is the mindset that leads to success.

If you choose negativity or pessimism, you will experience the opposite of what you are seeking. Don’t let your mindset hold you back, and instead, choose to be optimistic always.

15. “Yesterday is not ours to recover, but tomorrow is ours to win or lose.” – Lyndon B. Johnson

You can’t change anything that has happened in the past, so focusing on it isn’t helpful. Tomorrow hasn’t happened yet, so you can decide how the day will look. Look forward optimistically rather than looking backward and feeling regret.

Final Thoughts on the 15 Quotes to Encourage You to Be More Optimistic Every Day

These quotes can encourage you to be more optimistic as you go through life. Each day, remember the benefits of having a positive mindset. Not only will you be happier and more successful, but you will also positively influence those around you.

When you first start working toward positivity, you may need reminders to refocus your mind. With practice, you can be more optimistic every day without even thinking about it. Until you make it a habit, recall these quotes to encourage you along the way.

15 Habits to Help You Stick to a Self-care Plan and Relieve Stress

April 11, 2021 by Power of Positivity

Do you have a self-care plan that you use to help recharge your batteries in life? Imagine you sat down for breakfast and wanted a second cup of coffee or tea, but the pot was empty. It’s frustrating to be thirsty and have nothing to drink, but your life can be much like that empty pot that has zero to share with others.

How can you pour from yourself if you have nothing inside your pot to give? Each day you start with a limited number of resources, which equates to how much you can get done during the day. You pour a lot of yourself into your job, then your family takes a good portion, and then there are the 100s of other things that occupy your time.

You get into bed exhausted, stressed out, and begging the Universe for a few more hours to get everything done. Now, what happens if your pot doesn’t refill from one day to another? What if the stressors from the day before took so much out of you that you don’t have enough resources to make it through another day?

According to a Gallup Poll referenced by the American Institute of Stress, 55 percent of Americans admit to being stressed out, and 83 percent of those people find the stress comes from work. Another shocking find is that Generation Z or millennials are way more stressed than the baby boomers. A study found that 52 percent of the people in this age category are stressed to the max instead of only 41 percent of the baby boomer crowd.

Fifteen Helpful Habits for an Effective Self-Care Plan

Life is stressful, even on a good day. However, it would help if you learned to manage your self-care plan. You must take care of yourself at some point in your day, or you will fizzle out and be no good to anyone. Hospitals and mental wards are full of people who let stress overcome them.

Your body can only handle so much pressure, and it will shut down on you. Thankfully, you can stop things before it gets to an extreme by practicing a few simple habits to ensure you get much-needed self-care.

1. Wake Up at The Same Time

Sure, it feels so good to sleep in on a Saturday morning, but how many times do you wake up with a headache? Your body gets on a schedule, and any alleviations can make you feel horrible. Try to wake up around the same time each day to feel great and accomplish more.

2. Use A Gratitude Journal

When is the last time you tried to write down why you’re grateful? You have many blessings that some people only dream about having. When life seems cruel and unkind, use your journal as a guide to show you only have a temporary setback.

3. Focus on The Here and Now

Worry is one of the most significant time stealers of all. When you’re focused on things that haven’t happened, then you’re stealing precious time from the here and now. Did you know that Psychology Today states that 91 percent of your worries never come true, so don’t waste your time fretting about them?

4. Use Phone Apps for Fitness Tracking

When you use apps on your phone to track fitness, you instantly become more accountable. Do you have a good exercise routine? Exercising is a valuable tool as it helps to fight depression and anxiety naturally by raising the neurotransmitters in the brain, according to Medical News Today.

5. Hold Yourself Accountable

Scheduling time for yourself is just as important as making it to work on time. Hold yourself accountable for your “me time,” as it will be the thing that keeps you going. You will soon learn that these little escapes of alone time are necessary for survival.

6. Use Your Free Time Wisely

If you have some free time, then don’t give it all away to others. Take some time to do things for yourself. It’s okay for you to go shopping for some new shoes, get a new hairdo, or try that new milkshake they keep advertising at the local ice cream parlor. Turn your phone off and enjoy some silence and a little treat.

7. Schedule Tasks Until They Are Habits

If you cannot fit yourself into your schedule naturally, you need to keep a plan until it becomes a habit. Perhaps it will be a Pilates class every Thursday at 7 pm. It may not feel like it’s important the first few times you do it, but once you see it on the calendar every week and go, it will soon become a habit.

8. Keep A Food Journal

The connection between your brain and your gut is becoming apparent. If you want to feel good and have more energy, you need to eat the right foods. Empower your journey in life by consuming nutritious foods.

A journal helps keep you accountable for what you put in your mouth. Additionally, if you have weight issues, a food journal can help you stick to a specific number of calories or carbohydrates.

9. Treat Yourself

Whoever came up with the concept that only children get treats was sadly mistaken. It doesn’t matter what age you are or what stage in life; you long to be rewarded for your efforts. While you may not go to the park to swing or play on the jungle gym anymore, you should find other ways to treat yourself to stay on schedule with your self-care plan.

10. Practice Good Sleep Hygiene

While the amount of sleep a person needs varies greatly, you need to practice good sleep hygiene. You need to be around the same time each night and wake up at the same time each day. If you start borrowing sleep hours to get things done, you will have a deficiency that can cause all kinds of issues.

Sleep should be a big part of your self-care plan, and nothing can make you feel more miserable than losing several hours of shut-eye during the week.

11. Use Positive Affirmations

Start your morning on the right foot. When you get out of bed each day, try using positive affirmations to keep you in check. Your self-care should be one of those affirmations. When you tell psyche yourself by reiterating all that you will get done, you will be surprised by how much better you feel.

12. Declutter Your Home and Mind

Decluttering your spaces may seem like a big task, but it will make you feel so much better. When you’re more structured, you will get more done. Thankfully, an organized person will usually have more time to devote to self-care. If everything in your life is a chaotic mess, how will you fit time in for your personal needs?

13. Make a List of Tasks and Activities

How many times have you asked your spouse or children to make a list of all the things they wanted to do? You should also make a list that you can refer to that includes the things that you like. What tasks and activities help you feel more relaxed?

Once you identify the things that help calm and relax you, you should incorporate them into your day.

14. Practice Yoga & Meditation

Both yoga and meditation are ancient art forms that help clear the mind and body from negative energy. It should be a part of your self-care plan because it’s so refreshing. When you need to destress or decompress, then this should be your go-to activity.

15. Create A Zen Space

Do you have space in your home where you can go and chill? No, your home office doesn’t count as such an area. You want a free place from electronics, stress, and where you can curl up with a good book or take a nap. Even a big porch swing is a great place to be alone and unwind.

Final Thoughts on Your Self-Care Plan

Why is it that people always put themselves and their needs last? As a mother or father, it’s common to put your children before yourself, but when you put everything in this world before your needs, you’re asking for trouble.

When is the last time you took a personal day and used it for nothing more than to do what makes you happy? Do you have mental health days that you can use to recharge your batteries? The mental health crisis in this country is growing to epic proportions, and part of it is because people don’t have a self-care plan to help them recuperate from stress.

According to the Anxiety and Depression Association of America, over 40 million people suffer from these common disorders. While chemical imbalances may cause some of the issues, many people suffer from circumstantial illnesses that can be changed by simply altering their lifestyle.

This Is What Happens To Your Body When You Take A 15-Minute Walk Everyday

April 11, 2021 by Lakeisha Ethans

How often do you exercise? Many people opt out of a regular physical activity schedule, citing a lack of time or energy to do so. With work commitments, personal responsibilities, and the hustle and bustle of daily life, finding time to exercise or take a walk may be difficult.

But what if you knew that you didn’t have to work out for an extended period of time to enjoy an effective routine? What if it was possible to reap huge benefits from even small, low-impact, relaxed forms of exercise? It sounds far-fetched, but it’s true! All you need is a short walk to get your body going. Here are seven health benefits of taking a 15-minute walk every day.

1. Your Metabolism Increases When You Walk Daily

A 10-15 minute walk doesn’t strike anyone as a very long walk. In fact, it’s probably all the time you need to get to and fro from the nearest bus stop! But even just a leisurely stroll to your favorite park can mean all the difference when it comes to increasing your metabolism rates.

This is because walking, no matter how short a trip, is a form of cardio exercise – the most efficient activity for increasing your metabolism. And that carries a whole host of benefits with it! For example:

· It Lowers Your Triglycerides After Eating

Studies have shown that the positive effects of 10-minute walks can be accumulated. In other words, short walks here and there whenever possible can lower your body’s harmful cholesterol levels – which is a pretty significant impact on your health you’d want to take advantage of.

· It Helps Blood Sugar

Need to control your blood sugar? As it turns out, a 15-minute walk can help with that. It turns out, 15-minute jaunts to the diner’s and back are just as effective as controlling blood sugar as one long exercise routine. Granted, the research shows that you’ll have to repeat those short walks at least thrice a day to get the full benefits – but that’s a worthwhile exchange for an exercise routine that can otherwise be daunting for many.

· It Adds More Steps To Your Day

It’s easy to forget that every step counts on your pedometer – and a brisk, 15-minute walk contains a surprising amount of steps. More specifically, it will have about 2,000 steps – a solid tenth of the recommended 10,000 steps you’re supposed to take each day. And that’s before you’ve taken into account the normal walking you do to get to places! As long as you keep a fast pace, science says that you can still reap the health benefits that arise from walking!

2. You Get Less Joint Pain if You Walk

You would think that constantly pounding the hard pavement would be bad for your joints. Surprisingly, this isn’t actually the case – within reason.

A study showed that short, collective walks adding up to about an hour of walking every week could have a positive impact on your range of motion and your mobility – even if you have arthritis or chronic pain!

As it turns out, the increased blood flow to muscles around your joints caused by walking can help strengthen those muscles. Once your muscles are better strengthened, your flexibility and mobility increase accordingly! And better yet – this works even if all you can achieve every day is about 10 minutes of walking. Every minute counts!

3. You’ll Feel More Energetic

It’s not just wishful positive thinking dreamt up by exercise fanatics.

If you’re sleep-deprived and find yourself nodding off even as you’re reading this, the solution doesn’t have to be coffee. Because, as this study discovered, a quick 15-minute jog (or shorter) up the stairs can actually be more energizing than caffeine!

This may seem strange at first, considering the act of walking is supposed to tire you out – but there are a few good reasons for this:

It increases oxygen flow in the body, which makes you more alert
It gets your heart pumping, jolting your body into action
It produces hormones such as epinephrine, norepinephrine, and cortisol – all hormones that increase energy levels in the body

4. Your Brain Works Better

One thing cardio exercises do is increase blood flow and oxygen levels in the body. Even a brief, intense walk to your car in the parking lot can elevate your heart rate to levels you need for better health – all without exercising.

There are more benefits you get with increased oxygen intake, too, even in short bursts. For example:

· You Get More Creative

Creativity and exercise seem like the last two things to have anything to do with each other. And yet, a study shows that they do! Even if you sit down right after your walk, you’ll still receive a noticeable boost in creativity. So if you find yourself dealing with a creative roadblock, try going for a short walk. It might be just what you need.

· Your Mood Will Lift When You Walk More

Positive thinking can be tricky, even at the best of times. Luckily, walking can help with that! A study found that a short walk can make you feel better – even if you weren’t expecting it to do that. So if you find yourself feeling down, go for a quick walk to counteract it!

· You Have Better Cognitive Performance

If you find yourself thinking better while pacing about, it’s not your imagination. Researchers discovered that people walking while trying to solve problems or issues performed better than when they had to stay still.

· You Achieve More Goals

Goals are essentially pie-in-the-sky dreams until you actually take persistent, achievable steps towards them. And the most efficient way to stay on track? Routines – which, shockingly, is something walking can help with. Establishing a habit, even with short walks, creates a robust framework in your life. This then makes it easier to practice healthy behaviors and achieve goals you may have!

5. You’ll Enjoy Better Sleep

We all know how important it is that we get 8 hours of sleep every night. But just because you know that it’s good for you doesn’t mean you can get it. And even then, you’re not guaranteed to get good quality sleep either.

But how does walking, even for a brief 15 minutes, help with this?

· You Get Better Sleep

A study found that doing light exercise like walking is correlated with an increase in better sleep quality and longer sleep duration. Inversely, being sedentary led to poorer and shorter sleep – something you can, thankfully, avoid by just doing some short walks every day!

· Sleep Comes Easier

Walking, even for short periods of time, can help burn off any excess energy that may be hindering you from sleeping. As a result, you fall asleep faster – and, because you no longer have restless energy keeping you up, sleep more soundly.

· Less Stress And Pain

Some of the biggest hurdles towards getting a good night’s sleep are pain and stress. Thankfully, walking not only helps ease your stress levels but may also soothe any ails and aches you may have. This means that you no longer will be disturbed by these two factors that will otherwise disrupt restful sleep come night.

So if you find yourself struggling to fall asleep at night, try to go for a walk first. You may not need that sleeping pill after all!

6. Your Immunity Improves

Find yourself constantly the first victim come flu season? If you haven’t already figured it out by now, you may have a flawed immune system. And the easiest way to strengthen it is via exercise like walking. But just what exactly can short walks do for you?

· It Reduces Flu and Cold Risk

If you’re fitter, as one study found out, then you’re less likely to develop a cold or catch the flu bug. This is especially so when you’re doing aerobic exercise – which walking counts as! While you’d ideally want to hit 30 to 45 minutes of walking a day, even just a short walk of 10 to 15 minutes every day can contribute to your overall resilience against illnesses!

· It Makes You Feel Better In General

Walking, even for just 15 minutes, can help loosen muscles and get the blood pumping. It also forces you to readjust your posture into a much healthier one. The result? You’ll likely find yourself feeling better physically, which can be a contributing difference between struggling with an illness or recovering faster!

· It Reduces Allergic Reactions

If you’re struggling with seasonal allergies, walking may help. Research tells us that walking in winter, even for 15 minutes at a time, can reduce allergic reactions and inflammation in people. If you can get away with some walking, it may even help during allergen seasons as well!

Thankfully, short, daily walks are enough to get what you need. And it doesn’t have to be anywhere special, either – just walking around your favorite shopping mall while you window shop can be more than enough!

7. You’ll Live Longer if You Walk

It’s easy to assume that 15 minutes of walking a day is just too little. How can a quick walk around the block every day really have enough of an impact? It turns out you’d be wrong about that.

A study has shown that even if you don’t achieve the ideal amount of moderate exercise a week, every little thing counts. Older patients in the study found that doing some exercise daily gave them significant health benefits compared to doing nothing.

This sort of jump in health improvements contributes to a healthier, better-functioning body and mind as you get older. And don’t worry – this benefit can start accruing at any time. In other words, it all does add up – no matter how insignificant it may seem at first!

Final Thoughts On Some Health Benefits Of Taking A 15-Minute Walk Everyday

It’s not uncommon for people to think that working out must involve a rigorous, hour-long routine of going all out at the gym. While that’s a good, healthy way to build muscle and fitness, it’s also not something everyone can do, especially for those with mobility challenges. And, of course, most would rather dedicate their precious few moments of free time to their hobbies or interests.

So instead of aiming for a long routine, take a few 15-minute walks! Even if it doesn’t seem like much, you’ll be doing your body a significant favor.

6 Positive And Negative Ways Music Influences Mood

April 11, 2021 by Lakeisha Ethans

Music is a powerful tool, and many people feel innately connected to the artform. For some, it’s even saved their life, improved their mood, or at least helped them or resonated with them in a time of need. Many people testify that music helps them connect to others, bringing people together over a shared love for an artist or genre.

But music’s effects go deeper than that and can affect you on a psychological level. Have you ever noticed that music can change the way that you feel? As it turns out, there’s a scientific basis for this experience – and not all of it is good!

Here are 6 positive and negative ways music influences your mood.

1. Positive: It Is Pleasurable

Ever noticed how things seem better with music? There’s a good reason for that.

Research has noted that we tend to derive a positive experience when we are playing music. As it turns out, the reason is that it activates the dopamine system, which floods our system with feel-good neurochemicals that can be addictive.

Some other activities that have a similar effect on us include:

Have satisfying intimacy
Enjoy good mood food
Are experiencing pleasurable effects from drugs

This means that if you’re struggling with positive thinking or need to wean off an unsavory habit, then the chills you get from listening to good music may be just what you need!

However, not everyone experiences such emotional responses when listening to music. If you find yourself struggling with this, you may have something called musical anhedonia. That said, you’ll probably find that your favorite songs still have a good impact on your mood anyway!

2. Neutral: It Is Emotionally Contagious

Pay attention next time when you watch your favorite movie. Now try watching, say, a car chase scene without the music. Doesn’t it seem so much more boring afterward?

Despite being largely unnoticed by the casual viewer, musical scores have been important in just about every visual media we watch. The reasons are as follows:

· It Changes Our Emotions

As a general human species, we are meant to be empathetic creatures. This allows us to ensure we can care for others’ well-being and create closer emotional bonds that were advantageous for our predecessors. This means that we often also end up being affected by music too! The emotional aspect of a piece of music or a song often activates our natural tendency for mimicry and imitation. It ends up affecting our moods and thoughts in tandem with the expressed emotions!

· It Can Change A Group’s Emotions

Anyone who’s been to a concert can tell you this is a no-brainer, but here’s a subtler use case of this. One common psychological trick shops use to play the music that creates the atmosphere they want. That way, customers are more likely to buy things from that shop! Need an example? Consider how much more likely you are to pick out brighter, more cheerful colors when listening to positive bubblegum pop – versus, say, dark and somber colors when listening to something more melancholy.

· It Reminds You Of Your Experiences

Good, timeless songs often hitch onto specific ideas that evoke memories important to you – and by extension, also evoke any accompanying mood you may associate with it. An easy example would be any song that reminds you of your love for your partner or the loss of a loved one. So long as the circumstances or contexts line up, you’ll find yourself being reminded of it through the power of song.

3. Negative: It Can Spiral You Into A Sad Mood

Positive thinking is hard. Sometimes, you need to listen to a sad song and feel validated before you can move on. Other times, however, it can become an unhealthy act of wallowing in negativity.

Research has shown that when in a bad headspace, many people tend towards sad or negative music. However, despite that attraction, they don’t actually enjoy it – and often end up being more depressed afterward.

And yet, the behavior persists, with people claiming that it makes the following impact on mood:

Helping them feel better (despite evidence to the contrary)
Validating their hurt and pain
Giving words to the emotions they feel

While using it as a temporary coping mechanism certainly has its benefits, in the long run listening to negative music for days, weeks, or even months on end can:

Create a negative self spiral
Enhance and heighten negative moods
Encourage depression

As such, it’s a good idea to be mindful of how much negative music you’re listening to when you’re already upset. Sure, it may be a great source of validation, but after a while, you’ll have to move on.

4. Positive: It Reduces Anxiety

Positive thinking eluding you? Having difficulty keeping a cool head in a crisis? Music may be the solution for you! Here are a few reasons why:

· It Helps With Relaxation

Struggling to unwind and relax? A study has shown that music has shown that after listening to music, patients in rehabilitation therapy for stroke found themselves less anxious.

· It Lowers Stress Levels

Stress management can be difficult, but you may not have to resort to more complex methods just yet if you don’t want to. A study has shown that music can help reduce any anxiety and stress you have.

· It May Reduce Cortisol Levels

Cortisol, a chemical released when we are stressed, have been shown to cause us all sorts of physical issues – especially in the long run. Thankfully, a study has shown that listening to music may encourage the body to release less cortisol than normal when stressed. That finding makes an enormous impact on mood!

So the next time you find yourself increasingly frenzied and panicked, try taking a moment to put on a chill tune. It may be just that calming influence you need.

5. Negative: It Can Make You Judgemental

It only makes sense that music, which can affect our emotions, can also affect how we perceive emotion. And good news – we’ve got scientific proof to back this up!

As it turns out, science shows that listening to music can actually affect your visual perception of the emotional state of those around you. For example:

· You Read Faces Differently

Mood music can make you more sensitive to the emotion depicted by the background music being played. This means that you may be more sensitive to facial features that depict the appropriate mood you are experiencing with the music. For example, happy music makes it easier for you to recognize happy faces.

· You See Things That Aren’t There

The same study also presented an interesting phenomenon – even when presented with images that had no real face, the mood music still affected the way participants saw things. In other words, you might end up seeing emotions on faces that aren’t actually there or illusions that match up with the mood music.

· You See The World Differently

Mood music is a thing for a reason. The appropriate background soundtrack can make the world seem brighter than normal, and vice versa – despite the circumstances otherwise remaining the same.

This may not seem like a bad thing at a glance, but there is a worrying factor to this – that it can cause you to perceive and interpret what you see incorrectly. So if you want to really understand what exactly it is you’re looking at, you might want to try taking out your earbuds for a second.

6. Positive: It Makes You Feel Better Physically

We all know how important it is to keep yourself physically healthy – both for the sake of your body and your mind. Health benefits aside, regular exercise helps lower stress levels and releases happy chemicals like serotonin and dopamine.

With all that said, have you considered adding music into your healthcare toolbox? Because (surprise!) music also has many benefits that can help you in this regard!

· It Reduces Fatigue

Finding yourself putting on a good tune to help you make it through a slow night? Yup, there’s a reason for that too. Studies have shown that relaxing music not only helps people keep pushing through tiring, repetitive tasks but also increases the exhaustion threshold. In other words, listening to relaxing music makes it harder for you to feel mentally and physically tired!

· It’s Good For Your Heart

Enjoy moving and grooving to a good beat? That’s actually helping you out. Dancing your heart out is in and of itself a form of exercise that gets your blood pumping, and as a result, provides the cardio you otherwise wouldn’t have gotten. Not only that, research has shown that music can actually affect things like your heart rate, breath rate, and blood pressure. So it’s possible a good beat may be at least half the reason behind why you’re getting such a good cardio workout from your dance routine!

· It Aids Pain Management

As essential as pain medications are to one’s comfort, using them may not be everyone’s cup of tea, especially in the long term. Thankfully, there’s a solution – music! While not a perfect solution, studies have shown that music can help increase the effectiveness of pain management compared to just taking medication on its own.

· It Improves Exercise Performance

If you’ve ever put on a pumping beat to keep you going when you’re already tired, then you’ll probably know this phenomenon intimately. And now, science can back up what athletes have been saying for years! In addition to functioning as an external metronome to pace yourself with, fast and intense music helps you reach peak performance with less oxygen during your workout. Not to mention that exercising with good music also encourages longer workout sessions as well!

Final Thoughts On Some Positive And Negative Ways Music Can Influence Your Mood

Music has always had strong effects on people, and now there’s scientific evidence to prove it. Understanding how music influences your mood in both good and bad ways can help you tailor your preferred listening to your needs.

While no tune is inherently harmful, there’s no denying that some can hurt you more than they help, so take that into account as you build your playlist of favorites! Mindfully picking music that uplifts and aids you and those around you is a beautiful way to appreciate and love the many wonders of the art of music.

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