My Daily Journey

Inmotion ellipticals are great because you can use them while sitting at your desk working.

Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Comfortable massage tables are key for getting the proper massage technique.

A typical square zabuton measures 50 x 70 cm (20 x 30 inches) on a side and is several centimetres thick when new. Zabuton are found throughout Japan, and enter many aspects of the culture: * In Zen meditation, practitioners sit on zafu which is typically placed on top of a zabuton.

10 Secrets to a Happy, Healthy Life

1. Modify Your Diet
Your body functions best when you fuel it with fresh fruits and vegetables and other whole foods. When you eat a mostly plant-based diet, you’ll be getting antioxidants, vitamins and minerals that slow the aging process. You don’t have to give up meats completely, just make sure you eat less processed meat and fill up on healthy choices, like omega-3 rich fish, instead.

2. Exercise
Adults that are cleared by their doctors should aim for 150 minutes of moderate exercise per week. You don’t have to do a high-intensity cardio workout to reap the benefits of exercise. Taking ten minute walking breaks throughout the day is just as beneficial. Most importantly, find what works for you! You’ll be more likely to stick to an exercise plan if the activity is something you enjoy.

3. Get Enough Sleep
Your body heals and recharges during sleep, so it’s important to get at least seven to eight hours of shut-eye per night. When you sleep, your body resets itself, so that you can wake up fresh each day. If you find yourself needing more than eight hours of sleep every night, you may want to discuss this with your doctor. Lack of sleep can cause serious side effects, so it’s important that you learn what’s keeping you up at night so that you can fix it.

4. Stress Management
Finding your zen can be hard, especially when you’re going through a stressful situation or the demands of daily life creep in. It’s important to have a healthy outlet for stress relief, because chronic stress can lead to several serious health issues down the road. When you notice the triggers of stress around you, try to stop stress before it becomes a health issue. Many people make use of stress management outlets, such as exercise, meditation or writing.

5. Have a Strong Support System
Having a strong support system is key to a long and healthy life. A sense of community can help you better manage stress. When you have friends and family around, you’ll be more likely to enjoy exercise as well. A strong support system provides an invaluable sense of self-worth, which is the foundation of a happy healthy long life.

6. Limit Exposure to Harmful Substances
The constant reminders to stay away from harmful substances only become more important as you age. If you smoke, now is the time to stop! Try to limit alcohol consumption to one glass of red wine, which contains antioxidants that help slow aging.

Another harmful substance can even be too much of a good thing: the sun. Limit exposure to the sun to prevent not only fine lines and wrinkles, but also age spots and skin cancer. In addition, limit exposure to harmful chemicals that might be in the air and in your food. Highly processed foods might be tasty in a pinch, but they’re terrible for your health.

7. Find a Healthy Weight
Maintaining a healthy weight and BMI can help you live longer. Many chronic diseases are linked to obesity. By managing your weight now, you can make sure you stay healthy later in life. Many of these tips, like eating a healthy diet and getting enough exercise can help you maintain a healthy weight.

8. Keep Regular Doctor Appointments
No one likes going to the doctor, but it’s important to schedule regular screenings and physicals as you age. If you have a consistent pain or something just doesn’t feel right, make an appointment with your primary care physician to rule out anything serious. Your relationship with your doctor should be open and honest to ensure you get the best care possible.

9. Know Your Risk Factors
While your health isn’t entirely determined by genetics, your family history does have a direct impact on your health. If you have a family history of certain diseases or cancers, make sure to get early screenings and testing. Early prevention can be key in stopping an illness before it is too late.

10. Practice Gratitude
This final tip is the easiest one of all: be grateful! Try to leave negativity at the door and focus on all the good things you do have. It’s been shown that positive people live longer. Just like a healthy diet, filling your life with positive people, thoughts and things can have long-lasting positive impacts on your longevity.

Final Thoughts on a Happy Healthy Long Life
These tips are important to staying healthy. When you’re healthy, you’ll feel happier and that positivity can lead to a longer life. So these tips shouldn’t be a secret. Share them with your friends, and lead a long, happy life together.

Happiness is good. It provides us with a sense of optimism, a “take on the world” attitude and a positivity that can be infectious. According to a recent study, everyone attempts to find happiness in three ways: Doing good for others; doing things you’re good at; and doing things that are good for you. Moreover, those who are the most optimistic, are the happiest overall.

And the research doesn’t stop there: happiness is closely tied to being happy with your job, your closest relationships and taking care of yourself physically and emotionally.

Effects on Your Health
For most people, happiness is a sense of purpose and well-being. This positive attitude translates to a variety of effects on a person’s health both physically and mentally, including:

Opening a person’s mind to positivity: Optimism and vitality are critical to a person’s well-being.
Improving a person’s problem-solving ability: Positive-minded individuals believe they “can” and want to achieve their goals.
Building physical, intellectual and social resources: This allows people to learn better because they seek other positive-minded people.
Protecting your health: Happiness lowers your risk for cardiovascular disease, lowers your blood pressure, enables better sleep, improves your diet, allows you to maintain a normal body weight through regular exercise and reduces stress.

7 Habits for a Healthy and Happy Life

7 Healthy Habits
Physical Activity
Physical activity improves mood and enhances happiness in several ways, including increasing serotonin production, decreasing stress hormones and serving as a positive distraction from the many cares of the day. And it doesn’t take much, as 10 minutes of physical activity is enough to provide a quick boost to both your physical and mental health. Interestingly, the type of activity isn’t all that important. Any purposeful movement will work, but add variety to keep yourself interested and avoid boredom.

And don’t be afraid to take it outside. Outdoor physical activity – also called green exercise – may provide an additional happiness boost. Working out outside increases mood and self-esteem and decreases feelings of tension and anger.

Couple all of that with the knowledge that regular physical activity helps you live longer, have a higher quality of life and improve both memory and physical function as you age, and you should have more than enough motivation to get moving.

Eat Well
Good nutrition, which does not mean strict dieting, deprivation or avoiding certain food groups, is vital for just about every aspect of health – including mental health. Forming healthy nutritional habits involves taking small steps, as opposed to a major overhaul all at once. Keep it attainable by making simple healthy choices as often as you can. For example, focus on eating nutrient-dense foods and practicing portion control.

Manage Your Stress
Stress is an inevitable part of life. What’s not inevitable is allowing it to be a drag on your happiness. Instead, learn to manage your stress through things like mindful exercise (think yoga, Pilates, Tai Chi), meditation, deep breathing or hobbies that bring you peace and joy.

In addition, try to anticipate and then avoid common stressors. For example, if you know that attending an after-work social event causes you anxiety, either avoid the event or find a way to better manage your approach to attending. Protecting yourself and learning to say “no” is an essential element of maintaining your happiness.

Get Social
A sense of community is important to spiritual, emotional and mental health. Time with friends, family and loved ones is a great way to recharge your batteries and experience happiness.

Of course, everyone’s needs are different, so socialize as often as you’d like and in ways that boost your overall sense of wellness. Whether you’re an introvert, extrovert or ambivert, you likely need authentic, supportive connections to feel like you’re part of a community.

Get Enough Sleep
Recovery is a vital aspect of physical health – any athlete will tell you that downtime is essential to optimize performance – but it’s also essential for your mental health. Sleep is when your body recovers from the previous day’s events and prepares for what’s to come. The average person needs between six and eight hours of sleep per day.

Unfortunately, the vast majority of us are chronically sleep deprived, which can have dire health consequences, including obesity, increased alcohol and to***co use, hormone imbalances and higher incidences of diabetes and hypertension. Sleep deprivation can also compromise the immune system and result in mood swings and erratic behavior.

If possible, try to establish a bedtime routine that facilitates falling asleep quickly and allows you to get the rest you need. Having a set bedtime and waking time is an important habit and may allow you to achieve more consistent energy levels and more stable moods. And, it’s essential that this be maintained seven days a week, as “catching up” on sleep on the weekends doesn’t really work.

Be Grateful
Perhaps the ultimate key to happiness is to count your blessings and appreciate what you do have rather than dwelling on what you may be lacking. Being mindfully grateful – meaning that you take a moment to pause every day or multiple times a day to appreciate the good things – can help cultivate a positive mindset that carries over to every aspect of your life. Research has shown that grateful people are often happier, healthier and less stressed.

Be Kind to Yourself
It’s important to note that many of the habits outlined above are interwoven and mutually supportive. For example, getting more exercise may help you sleep better and may inspire you to make healthier food choices. Getting enough sleep may give you the energy you need to get out more and enjoy time with friends and family. And socializing and catching up with friends may give you more to be grateful for at the end of each day.

Finally, be kind to yourself. Very few people do all of these things consistently. So, do your best to incorporate as many of these happiness-inducing habits into your lifestyle as you can. And then release any negative emotions tied to where you feel you may have fallen short and celebrate the small accomplishments along the way.

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