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Firstly, I'm a major proponent of getting enough sleep. Sleep is how our body repairs itself from illness and intensifies cognizance and focus.

Proper sleep helps us to maintain a healthy weight body. Probably getting sound sleep is the only essential step we can take towards vitality and health.

How to Stay Energetic After Sleepless Night: Wikihealthblog
How to Stay Energetic After Sleepless Night: Wikihealthblog


I ENDEAVOR TO EXERCISE A GOOD SLEEPING ROUTINE AND EVERY NIGHT, GET ADEQUATE 8 HOURS OF SLEEP. LET'S COME TO REALITY: AT TIMES, IT DOESN'T OCCUR. ESPECIALLY SOMETIMES STRESS OF WORK AND OTHER THINGS WAKING ME UP AT NIGHT.

But unfortunately, this feeling is not the first time for me; either due to work, I took an overnight flight, woke up too late, turned off my to-do list and managed a toddler who wet the bed all night.

When all this happened, I used to get distressed.

Suppose that my brain can not function properly on any conference call or a meeting? Or do I behave cranky with my kids all the time? However, I've cultivated some hacks that helped me deal with casual missed sleep at night with time.

When sleep-deprived, I always follow 5 things that help me sense energy. 

Hydrate Your Body:

When you are sleep deprived, the next morning, you feel exhausted, Dehydration causes fatigue; it's the right time to hydrate your body!

Whenever our body is dehydrated, we feel even more tired. The best thing to do is drink lukewarm water by adding lemon squeeze into it, and immediately it will boost up your body's energy.

Always try to keep a water bottle within your reach. You can refill it and drink it whenever

you do not have enough sleep. You will re-hydrate, and it will help your organs to wake up. Our body is made up of 60 percent of water.

Hence, we need fluid to work. Even if we are mildly dehydrated, it causes fatigue also a contraction in brain function.

Get some exercise:

Exercise will stimulate your body. Blood flow will increase, and you will feel more energetic.

According to Dr Shane- walking up and downstairs for 10 minutes gives you more energy than drinking a can of soda. Exercise motivates you to work.

Moreover, going for a walk or running outside will increase your body's level of vitamin D. It boosts your mood, helps you to more focus and recalls the body to work as it's daytime.  

Splash cold water on your face:

While warm temperature makes us feel cozy, disclosure of cold temperature is refreshing. If you feel lazy and need a little kick-start, go to the bathroom and splash cold water on your face.

It works as a stimulant for your nervous system and skin. Moreover, you can try putting up an ice cube on your temple or wrists and even putting a wet handkerchief on your neck.

Streamline your schedule:

While sleep-deprived, your next should be very simple and streamlined. Do not try to be superman or a woman, as today is not the day when you can try and do everything easily.

Go through your schedule and cut down on the things that are not important to complete within this day. You can complete your tasks the next day ass you are not that productive today.

When I am out of sleep, I never try multitasking as it takes a long; rather, I prefer to do single tasks. The motive is not to feel tired.  

Eat the right meal:

It is very important to take care of what you eat when you do not have enough sleep or are tired. You must be craving coffee but be careful caffeine makes you edgy and restless.

Instead, it would be best if you go for foods rich in proteins, like cashews, Almonds and yogurt etc., drink lots of water.

Even Lukewarm lemon water will help to stay active. Do not go for junk food like pizzas, burgers and all. Especially avoid food full of carbohydrates.

Conclusion:

Sleep is a healer for your mind and body. Follow above tips to get some valuable sleep.

Still have any question, do share via comments.

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Other handpicked guides for you;

May be one of the most dreaded words. Have you ever considered a detox? Why would anyone consider a detox to start with? It is seen as dreary and no fun. So why do it? Well the answer is intriguing.

Detox Plan for Seven Day Detox : Wiki health Blog
Detox Plan for Seven Day Detox : Wiki health Blog
Other people are reading : Best Buttocks Exercises

So lets start with the idea why detox is good. It is to remove unwanted toxins from the body. Liver, kidneys and bowel movement, all that while you improve the performance of those body parts. It is a break from toxins for your body. It is a recharge for your body. Your eyes will sparkle. Your skin will glow that healthy natural glow. Energy levels will boost. Digestion will improve and you may even lose some unwanted weight. Now would you consider a detox for seven day for all these benefits?

Avoid these foods and drinks

Alcohol,
Cigarettes,
Sugar,
artificial sweeteners,
honey,
maple syrup.
Coffee Grains like biscuits, cakes and pasta.
Barley oats, rice Dried fruit Milk products excluding half cup of yogurt unsweetened Foods and drinks that you can be enjoyed Olive oil (prefer extra virgin)
Coconut oil (unprocessed)
Eggs (organic preferred)
Fruit: all types of fruit
Vegetables: all types of vegetables
Fish: fresh or canned with water or olive oil
Water: 1 to 3 liters every day
Meat: lean red meat, chicken skinless, Two servings a week allowed
Seeds: unsalted raw sesame seeds, sunflower seeds, pumpkin seeds.
Tea: white tea, green tea, weak black tea (decaffeinated)
Legumes: dried or canned, kidney beans, chickpeas, lentils

Also See : Flush Fat with Water Detox 

Seven day plan for Detox

1 Start the morning with lemon juice. Squeeze the juice of one half lemon into a cup of hot water. It helps to cleanse and kick start the digestive system. Even before breakfast have a cup of lemon water.

2 Exercise. Try to exercise for an hour during this detox time. The idea is that you must sweat, pant and puff is good. Examples like jogging, walking uphill, hot yoga, boxing. When exercising vigorously lymph flow and circulation is increased. That means toxins is removed from the body by sweating.

3 Raw foods. When following a detox the idea is to eat food raw. As it is loaded with nutrients and enzymes. Food is most nutritious when it is uncooked and raw. So why not consider salads every day.

4 Drink. Try for 3 liters daily. It helps in removing toxins from the body. It cleans the kidneys. Try for spring water, Filtered water. Herbal detox teas. Vegetable juice. Or if you want you can make your own drink by mixing Dandelion root and nettle, cleavers, calendula, burdock and red clover. Add a teaspoon of these mixed herbs to boiled water in a cup. Leave for 5 minutes. Strain and drink.

5. Mind detox. Detoxing the body is good. But why not consider clearing the mind too. Meditation is a good way to clear your mind. How to meditate? Place your hand palms on your lower belly. Breath in through your nose. Slowly count to 3 or 4 counts. With every breath your tummy should rise. Breath out slowly. This will allow your tummy to drop. 15 minutes a day will be good for mind detox.

6. Brushing body. By following the body brushing technique you improve circulation. That in turn will improve skin detoxification. Use a loofah or a body brush to brush. You should use firm circular strokes before taking a shower. By starting at your feet and hands. Going upwards to your legs and arms. (Also please note to avoid any sensitive areas like throat face sore places and any type of rash. It will only make the skin feel bruised and aggravate it.) Now take that refreshing shower. But remember to end your shower with a 1 minute burst of cold water. That will improve blood circulation.

7. Chewing. When eating remember to chew every mouthful 10 to 12 times. It improves digestion. Also you will avoid overeating.

Important notes before considering detox.

Do not detox if you have any of these conditions. Pregnant, breastfeeding, elderly, high blood pressure, underweight. Or going against the advice of your doctor/health advisor.

Did you find this article useful? Is there anyone you think can benefit from this. Feel free to share this article with them. We will love to know what you think about it. Or maybe some extra advice that wasn't mentioned.
Many want and desire curvy figures that not only make them feel good. But also make then feel fantastic. An unattractive behind is a problem for so many ladies. So today I am sharing advice of what really works to make that buttocks firm and attractive. We will be making sure that the muscles that is responsible for creating a flattering behind is getting some focus. Muscles like glutues, medius and hamstring.

Best Buttocks Exercises : Wiki Health Blog
Best Buttocks Exercises : Wiki Health Blog
Other people are reading : Simple Ways that You Can Use to Lose Thigh Fat

So we start with the exercises now : Best Buttocks Exercises

The Romanian dead-lifts

The Romanian dead-lifts
You need a barbel for this exercise. Start of by holding it in front of you. Standing with your feet shoulder width apart. Now bend your knees just a little. Now bend at the waist. All that while sliding your barbell down to your thighs till it is at the same level as your knees and shin bones. Remember to make sure that your back stays straight during this exercise all the time.

Now while you are bent. Contract those muscles in the buttocks. Holding for a few seconds. Now you can slowly release and go back to your original position.

The one leg glute bridge
The one leg glute bridge

Start of by laying on your back. Bending your knees. Now place your feet on the ground. Making sure it is hip width apart. Start to extend one leg and push your hip up to the ceiling. Let it go as high as it can go. Remember that while you are doing this to exhale and squeeze your glutes as much as you can. Then lower your buttocks to the floor again. Holding this pose for a few seconds before you start all over again. Do remember to the same to the other leg.

Dumbbells and sumo squats
Dumbbells and sumo squats

You start this exercise by standing up straight. But make sure to have your legs shoulder width from each other. Holding a dumbbell in front of you. Between your legs. Hold your back straight and make sure your shoulders are drawn back.

Now you start by slowly squatting down Making sure that your upper legs are level to the ground. Now make sure to avoid that your body doesn't go forward. The way to do this us keeping your back muscles and the muscles in your abdomen area tight. Now while you are in a squatting position you can contract your buttocks as much as you can only for a few seconds that slowly go back into a standing position.


Doing squats with heels lifted.
Doing squats with heels lifted.

Now you start off with this workout by standing upwards with your feet about shoulder length apart. Now lift your left heel off the floor. But mane sure that your toes still touch the floor. next start by slowly lowering your buttocks to the floor while you making sure that your core muscles will help to stabilize your upper body.  Now you can lift your arms. Both of them. Then go back to the same position you started with. Making sure it lasts at least 45 to 60 seconds. Now lift your right heel. Doing the exact same thing.

Doing one leg Romanian dead-lift
Doing one leg Romanian dead-lift

Again you need a barbell for this exercise. Or a kettle-bell if you have one.Starting with your right hand standing straight. making sure that your left knee is slightly bent. Now slowly kick your right leg backwards while you are leaning forward. Now do remember that your right leg and upper body should be level to the floor. You can let your right hand dangle. Holding this position for a few second. Before starting the exercise with the other leg. But to make the best of this exercise it is good to repeat 12 times.


Doing step ups with dumbbells
Doing step ups with dumbbells

For this exercise you need a platform or bench as well as dumbbells. Start of by holding the dumbbells in front of the step. Placing your right foot on the step while lifting your whole body till you are level with the step.Do remember it is important to make sure that your buttocks muscles stays clenched during this exercise. You must also remember to have your back straight and avoid bending forward. Slowly lower yourself back to the floor. Now repeat 12 times for each side.

Rainbow exercises
Rainbow exercises

For this exercise you have to get on the floor. With your knees hip width away from each other. Now you should straighten your left leg behind you. All that while your left leg toes are pointed too. Now align your spine to the parallel level of the floor. When it is aligned you should tighten your core muscles. Tapping with your toes on the floor. Now go back to the position you started. Flexing your left leg to the right side of your body. Now you tap your right toes to the floor. Each of these should be done for 45 to 60 seconds. Then repeat with the other side.

If you have any question or suggestion, feel free to ask via comments.