What You Can Do to Get Better Quality Sleep Each Night

Rodney Sloan

Do you lie down at night and struggle to fall asleep? You’re not alone, and, luckily for you, there are quick solutions to help you get better quality sleep at night. Here are a few quick ways to relax before bed and, consequently, improve your sleep.

Read more →

What to Do When Chronic Pain Makes Exercise Difficult

Rodney Sloan

Regular exercise is an important part of maintaining a healthy lifestyle. It’s also a great way to find joy in life. As you age, you will probably start dealing with more and more chronic pain. This leads many people to gradually stop exercising. However, the benefits of exercise can help combat many of the negative aspects of advancing age. In order to stay active, try these three ideas.

Try Different Exercises

Your chronic pain may be being aggravated by the kinds of exercises that you are doing. Sports and activities that involve lots of running and jumping are considered high impact activities. High impact activities can put a lot of strain on your joints and increase your pain. Instead, try low-impact activities. A low-impact activity will require you to engage your muscles without having to deal with sudden impacts. These include things like walking, cycling, swimming, light weightlifting and much more. If you need help, consider getting a personal trainer. Be sure to explain to your trainer the pains that you are dealing with so they can tailor a program to your needs.

Source: https://www.americansportandfitness.com/blogs/fitness-blog/high-impact-vs-low-impact-exercises

Take Supplements with Your Workouts

Most chronic joint pain is caused by inflammation of tissues in the joints. This can put pressure on nerves causing pain. The inflammation can also cause your joints to stiffen and increase the probability of an injury. Taking supplements can help stop the inflammation from occurring.

CBD is a great supplement that you can take. Not only will it reduce inflammation, but it has a multitude of other beneficial effects like reducing stress and anxiety. Just keep in mind that exercising can decrease the time CBD is effective in your body. If you choose to use CBD, make sure that you get it from a reputable source. Not all CBD vendors are straightforward about the contents of the product. Sometimes CBD oil is diluted by hemp oil. Just be sure to check the ingredients on the packaging before buying. Keep in mind, it is not a drug. CBD is a legal substance in all 50 states and cannot be used to get high.

Source: https://www.sweetleafhempfarms.com/store/Premium-CBD-Oil-c46746404

See a Therapist

If your pain is serious, you may need to get some professional help. Even if it isn’t serious, you may wish to consult with a therapist so that you can prevent it from becoming worse. A good physical therapist can help you understand the cause of your issues and how to avoid them. They can also give more personal recommendations for treatment based on your situation.

Source: https://www.therapytribe.com/therapy/chronic-pain-therapy/

You only get one life. Don’t let your life be defined by the pain you are currently experiencing. You may have to make adjustments, but you shouldn’t be constrained by it. Through proper care and preventative measures, you can treat your chronic pain and continue living an active lifestyle.

Here’s another article you might like: How to Prevent Injuries When Working Out From Home

 

Read more →

How to Prevent Injuries When Working Out From Home

Rodney Sloan

There's no doubt about it. Working out is a great way to not only keep your physical body in good shape but also maintain good mental health. However, before you go to your local park for a run or the gym to hit the iron, there are a few things you should know in advance. Perhaps the most important know-how to have is a how-to prevent injury. After all, there's nothing worse than being excited about getting into shape only to be sidelined with an injury for weeks.

Warm Up

Whether you're starting out the day with a workout or waiting until you get a chance after work, the first thing you need to do is warm up. Even if you’ve been moving all day, you probably haven't been using the muscles you now intend to exercise. It is very important to make sure that the body part you are going to work on is nice and warmed up. For example, if you are going to perform various leg workouts, you might want to start with stretching your hamstrings as well as performing a few bodyweight squats in order to activate the various muscles within your legs and hips.

Dress Appropriately

One of the most common mistakes beginners make when they first start to exercise is not dressing appropriately for their workout. Jeans and flip flops are not appropriate workout wear. Same for exercising outdoors. If you go for a run around your neighborhood, make sure you dress for the activity and follow other safety tips as well to prevent injury. This might include having the right type of shoes on and avoiding constricting clothing such as jeans or thick socks.

Seek Professional Assistance

If there is one way to injure yourself while working out, it's by performing an exercise that you are not familiar with. There is no shame in asking for help, and it is highly recommended that you seek the advice and guidance of an instructor if you need to. A professional such as a personal trainer can explain to you why certain exercises might not be suitable for your condition. This advice can enhance your progress and save you from potentially injuring yourself.

Working out is highly recommended by doctors for a good reason. However, much as with anything else you do in life, there are risks involved. Refer to the suggestions outlined here to help you navigate safely through your fitness journey and avoid injuries.

If you do get injured with a back injury, read some tips here for getting back in shape.

Read more →

How to Create the Ultimate Home Gym Setup

Rodney Sloan

Having a gym in your home can help you stay on top of your fitness regimen while saving you lots of money as well. Here are some suggestions that can help you create the ideal gym for your home.

Weight Room

Having your own weight room not only means no longer having to wait for machines to become available, but you can also choose equipment specific to your exercise goals. If you have limited space, you can choose an all-in-one weight machine, a treadmill that folds down, and yoga mats that can be tucked away. In order to make the best use of your space when choosing your exercise equipment, you might first consider what types of workouts you prefer the most.

Swimming Pool

Swimming is a great way to achieve a total body workout without risking an injury or putting too much strain on your body. Because pools are a great way to cool off during the summer, swimming won't feel like much exercise at all. However, before installing a pool in your home, you should know that it comes with a lot of responsibility. Having a pool on your property opens you up to liabilities, so you should take steps to make your pool safer.

Add Some Mirrors

While you may find it quite easy to build your gym, if you’re into things like pilates, yoga, or weight training, it might be helpful to add some mirrors. This can help you to make sure that you’re practicing the proper form while you exercise. It’s easy to slack off a little bit on form when you can’t see yourself doing the exercise, but mirrors can help keep you accountable. If your home gym area is small, adding mirrors can also make the space seem bigger than it really is. Mirrors are also easier to clean than walls if they get dirty, so that’s an additional bonus.

If you are just starting your exercise journey and are unsure of what equipment you should buy for your home gym, try considering what your fitness goals are. If you are just wanting to create muscle mass and bulk up, then you could definitely benefit from adding a weight-lifting machine to your gym. However, if your goal is to lose a lot of weight as quickly as possible, then you may want to focus on cardio by adding a treadmill, exercise bike, or elliptical.

If you want to build up your home gym equipment collection, check out the products in our catalog!

Read more →

Back in Shape: Tips for Getting Back to Working Out After a Back Injury

Klarna Collaborator

Sustaining a back injury is very serious and will often lead people to become cautious about their everyday activities once they've healed. However, studies have shown that strengthening your back through exercise is the best way to recover fully. Understandably, you may have some concerns about this. Here are a few tips for getting back to working out after a back injury.

Talk With Your Doctor

As stated above, some people are often worried that they may reinjure themselves when going back to the gym after a back injury. This is understandable and should be taken into consideration. Therefore, in order to not only get the best advice but put your mind at rest, it is recommended to speak with your doctor. Only your doctor understands the type of injury you've dealt with and what types of exercise may or may not be dangerous for you. If you’ve suffered a serious back injury, such as spinal cord injury, going to see your doctor as soon as possible gives you a better chance of complete recovery.

Don’t Push Yourself Too Hard

Finally feeling better after a long recovery can make you feel almost invincible. You might want to get back into the gym and soon as possible and recover any muscle mass that you may have lost during your recovery period. However, it is highly recommended to forgo pushing yourself too hard. This is because although your back may feel fine, it still hasn't recovered its overall strength. This can lead to overtraining or even worse. Always begin with a weight that you can reasonably handle and patiently wait until you are 100 percent certain that your back is ready for more weight.

Hire a Personal Trainer

Many personal trainers are a lot more qualified than you might think. You can find a range of trainers who specialize in weight training, mobility issues and more. It might be a good idea to seek a personal trainer who has a history of training people with past back injuries. This will provide you with not only a safe way to exercise but also the most beneficial exercises for your specific situation. Note that you should ask for references and proof of certification before signing any contract with a trainer.

Getting back to working out after a serious back injury can be a very daunting experience. Therefore, you must take the appropriate steps to make sure that you are approaching it the right way. This will help make sure that in the future, you don’t have any lingering issues.

If you’re looking for something to help you work out at home, try some of our exercise equipment!

Read more →

3 Tricks to Help You Lose Weight at the Office

Lisa Sitwell

Your office work environment can contribute to your weight problem. Let’s face it. You spend most of your days sitting. You eat fast food for lunch—probably at your desk. You never get any exercise. This can have serious ramifications for your health. Fortunately, it’s possible to work in an office and still lose weight. Here are some tips.

Adjust Your Schedule

It used to be that workers were expected to be at their desks starting at 9 a.m. sharp and had to stay there until at least 5 p.m. While some office cultures still require this kind of schedule, flexible work schedules have made adjusting an agenda a lot easier. This can help if you want to fit a workout into your day.

For example, you might take a 2-hour lunch to allow yourself time to work out. This might change your schedule from 9 a.m.-5 p.m. to 9 a.m.-6 p.m. You’re still working the same number of hours, but you’re sneaking in a workout at a time that fits your schedule and life, which can even benefit your employer.

Involve Your Company

Nowadays, many companies try to implement employee wellness programs. Companies that do this experience more employee productivity, less absenteeism, and fewer health care costs. If you want to get your company behind your weight loss and wellness routine, you might use this information to persuade your company bosses to start a simple wellness challenge.

Here’s an example. A step challenge is fairly easy to set up and would be a good entry point into a culture of fitness. You could make leaderboards to track the number of steps people take during the day and award prizes to the people who fit the most steps into their work hours. The competition and possible prizes will keep people motivated. What’s even better is that everyone’s health and weight will improve.

Pack Your Lunch

When you pack your lunch, you are ensuring that you always have the right food with you—food that will support your weight loss efforts. If you leave this portion of your weight loss journey to chance, it’s likely that you’ll fail. You never know what will be happening when it’s lunchtime. You don’t know if you can break away. You don’t know if there will be a restaurant that’s suitable for your diet.

Bringing a lunch from home guarantees that you’ll have nutritious food for lunch every day. Aside from this, you’ll wind up saving a bunch of money. If you estimate that you spend $20 a day on buying your lunch, you’re spending $100 a week, or $5,000 a year, on just lunch.

When you work in an office, it’s easy to put on weight. The people who are the most successful at losing weight change their mindset. They work fitness into their day by walking everywhere. They pack their lunch. They make changes to their schedules to make working out possible. If you make similar changes, then it’s likely that your weight loss program will be successful.

Ready to take back control of your health and shed the pounds? In order to get fit, you’ll need quality exercise equipment.

Read more →