From exercising 30 minutes daily to fuelling with healthy food, little adaptations to routine can help maximise productivity levels and make you feel happier.
The main challenge when getting into a healthy routine is consistency and discipline, so it is about making small changes and then motivating yourself to stick to the habit and prolong that feel-good factor.
If you want to feel happier and confident, here are six tips for feeling better in 30 days.
Goal setting gives you vision and motivation to plan and achieve something, whether it’s for sport or in the workplace.
Everyone has big dreams but they cannot be achieved that easily and need to be broken down into small and long-term goals.
Start by coming up with small goals, from what foods you want to cut out of your diet to different changes you may want to make in your life.
Achieving goals, no matter how small, will give you confidence, but should you not achieve them, don’t feel disheartened and try and turn this into a positive by altering your aims and setting out to achieve them in a different way.
If you don’t set goals, how do you truly know what you want?
EATING HEALTHY FOODS
‘Eat well, feel good’ may seem like a much used cliché but it is crucial to maintain a healthy weight and reducing the risk of heart disease.
Carbohydrates, proteins and fats are all building blocks to provide energy and lead to an overall better performance in the mind and body.
Start by eating more vegetables, fruit and meat and you will see the results mentally and physically.
Drinking between one and four litres of water a day will help you look better and focus better.
The most common cause of headaches and migraines is dehydration so drinking regular water will help prevent this, as well as improving your metabolism.
For athletes, keeping hydrated will allow you to perform more effectively and keep your joints and muscles more supple, which in turn will prevent injury.
Exercising daily improves your strength and cardiovascular system to help provide more energy to your body. In addition, it increases blood flow to, and oxygen levels in, the brain which boosts concentration and helps reduce the risk of diseases.
Whether you walk for 30 minutes or jog on the treadmill for a similar period, exercise reduces blood power, cholesterol levels and fuels the cells that fight viruses and bacteria. Consistent exercise will make you look and feel better.
PROPER SLEEPING PATTERNS
Sleep is a key part of a healthy lifestyle and vital for mental health and hormone balance. Whether you’ve just finished a 12-hour shift at work or a heavy two-hour fitness session, your body needs to recover both mentally and physically.
We are not machines, therefore between six and eight hours sleep a night will help your body recover and strengthen itself.
Proper sleeping patterns will increase performance, decrease risk of injury and weight gain, and make you feel fresh.
One area that is often overlooked is stretching, even though keeping your muscles flexible has major benefits.
Lengthening tight muscles through stretching will improve your posture and make you feel more confident.
Stretching also decreases the risk of injury and can assist in making you faster and fitter.
Why not take up a yoga or pilates class once a week and see the benefits stretching has for the mind and body?
All over the world people will be getting up on Monday morning to set new goals for the next twelve months.
Most of these goals won’t be followed beyond January, but why not make 2018 different, and discipline yourself to stick to your various targets.
Nothing beats trying, so don’t feel disheartened if some of them look over-ambitious on paper.
Here are seven targets to consider!
You can’t achieve a goal without setting one. This can be anything from going to the gym three times a week, eating better or getting involved with a sports club.
When goals are written down on paper, you’ll have a clearer focus of what you want to achieve.
If you’re aiming to exercise regularly then set realistic objectives.
It’s useless penning a training schedule of four sessions per week if you were only training one day a week prior to this.
Start going to the gym and see how it fits into your working week, and then set a realistic target around it.
Sleep is integral to how you feel on a daily basis.
If you have a lack of sleep, then this will limit your productivity and overall feeling in and out of the workplace.
Sleeping allows for muscle recovery and keeps you in tip top shape mentally.
Make one of your resolutions going to bed earlier.
ELIMINATE BAD FOODS
We all love to tackle the occasional bag of Maltesers and a double cheese burger meal at McDonald’s, but 2018 is the time to reduce the amount of bad food that you eat.
It’ll only make you feel worse and have a bad impact on your well-being.
Eat well, feel sharp and maximise your productivity!
TAKE UP A NEW ACTIVITY
Are you bored of doing the same thing? Try a new activity and keep your mind active.
There’s definitely something you’ve had a burning desire to try for a while so January is the time to give it a go.
It could be anything from attending a yoga class to getting involved in a game of basketball or football with friends once a week.
Now is the time.
REPLACE THE LAPTOP WITH A BOOK IN THE EVENING
Many of us sit on the laptop for hours in the evening scrolling down through the home page on Facebook or reading irrelevant websites, so why not make 2018 the year when you start educating yourself and reading some books or trying an online course.
BE A BETTER VERSION OF YOURSELF
Nobody can fault you for being yourself, so carry yourself in that manner whether it’s on the football field on a Monday night or in the workplace.
Embrace failure and keeping trying to get the best out of yourself on a daily basis.
Whether you are a fitness freak or not, everyone has either heard of yoga or knows someone who practices it and frequently posts photos of their bodies contorted in impossible (not to mention painful) poses on social media. This ancient Indian exercise has become one of the most well known and mainstream fitness activities all over the world, to the point that every now and then the fitness routine is spiced up with some crazy twist.
That is exactly what I thought when I heard of AcroYoga… “Oh, just another way to make yoga cool”, but what they don’t realise is that yoga is already settled peacefully at the zenith of coolness. Being the kind of person who is easily impressed by other people twisting their bodies in weird ways, I just assumed that yoga can’t get any more challenging or aesthetically pleasing to look at than it already is – if it’s done right, of course. But boy, was I wrong.
Having come from a family where my mum was a seasoned yogi, I was aware of some of the basic postures in yoga, but once I started dabbling in AcroYoga, I realised it was a different ballgame altogether. As one can tell from the name, AcroYoga combines the concepts and techniques of acrobatics and yoga that has great mental and physical benefits.
AcroYoga involves the efforts of a base, flyer, and spotter. The base stays in contact with the ground that supports the flyer as they carry out dynamic positions on them. The spotter is necessary to ensure the flyer’s stability on the base and to support them. Angela Guo, the acrobatics and calisthenics instructor at Pole Fit Dubai, says: “This is a partner movement practice that encourages the practitioner to be fully embodied, not only to themselves but also to one another as well. AcroYoga is just a beautiful union of community, play and self-discovery.”
Credited for having immense mental and physical benefits, AcroYoga enhances body awareness, builds up strength and is ideal for couples for better bonding. “To have awareness of your own body in space is incredibly empowering. Understanding your impact on another person through movement fosters empathy and synergy,” adds Guo.
If you’re of a smaller stature, then you’re more likely to act as the flyer than the base, as it was in my case. Being the flyer gave me the opportunity to meet random strangers in the most fun possible way like falling flat on their faces. The flyer is precariously balanced right over the base and the spotter ensures stability and at times provides the much-needed moral support. The base has to use their strength and place their hands properly to maintain the flyer’s balance.
AcroYoga is a fun way for couples and friends to bond, and is a great team and trust building exercise. AcroYoga instructor, Vipin Methasery said: “The experience of taking flight with AcroYoga instantly dissolves fears and invites practitioners to tap into new and infinite possibilities of communication, trust, and union. By combining acrobatics, yoga, and healing arts, the practice of AcroYoga has built a community of active teachers and practitioners all over the world.”
Vipin further explained that AcroYoga consists of three main elements: solar acrobatic practices, lunar therapeutic practices and then the yogic practices. The partner exercise combines solar and lunar yoga poses, where the participants have to harmonise with each other as the night and the day. This exercise is credited with not only improving relationships, but saving them as well.
AcroYoga practitioners have formed a thriving community in the UAE and organise regular workshops and get together, where you too can try your hand at this amazing workout with your partner and friends. The next class will be held this Friday (Dec 29) at Zabeel Park from 10:30 to noon. For more information, follow AcroYoga Dubai on Facebook.
What: AcroYoga Dubai
Contact: 055 7732 585
Verdict: Great way to get fit with friends and also improve your relationships