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By Rashi Sachan

“Early to bed and early to rise makes one healthy, wealthy, and wise.”  This maxim by Benjamin Franklin taught in primary school is one of the most important learnings, relevant throughout our life. But is this actually true or just a myth? Celebrities and CEOs do it. So does waking up early actually improves our health or benefits our body? 

As per several types of research, enough sleep and getting up early enables the body and mind to get enough unwinding and rest. It is very important for maintaining the overall health of the body, not just physically but mentally and spiritually too. It makes you more productive. You’ll be healthier and happier, you’ll feel in charge of your life.

Numerous individuals cite fewer distractions during the early hours: children or any other person in your house are presumably still snoozing, for instance, and you’ll likely be accepting fewer messages or emails around then. 

Studies have additionally proposed that early rising and achievement are somehow connected. People who get up early are more in a state of harmony with the traditional corporate schedule and will in general have more proactive personalities, which might lead to better grades in school or higher wages at work.

What are the benefits of getting up early?

Mental Wellness

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One exceptionally huge advantage of getting up early is reduced stress level and diminished anxiety. When you rise early, it kills the need to rush in the morning. You would then be able to begin your day on an idealistic note and such inspiration frequently remains with you for the duration of the day.

Brighter World & Cheerful Surroundings

Rising early ingrains you with energy. Research has proposed that individuals who got up early were more joyful, for a brief length as well as generally throughout everyday life.

Healthy Looking Skin

Our skin will in general tend to look its best in the morning after a full night’s restful sleep. Furthermore, being a morning person implies you can now exploit and take as much time as necessary to ensure your skin puts its best self forward. People having regular sleeping habits give their skin proper time to rejuvenate itself.

How to Get Up Early???

Not everyone is a morning person so if getting up early doesn’t come naturally to you, there are some strategies to follow up with. Exercising as well as exposing yourself to light at the earliest opportunity can help animate digestion and body temperature level, which makes you go all the more rapidly. 

Jump on a Sleep Schedule

Figure out how much you need to sleep or rest throughout the day— seven to nine hours per night is recommended — and aim to get to bed early enough so you wake up feeling refreshed.

Adhere to your rest plan each day, including your days off, and your body will in the long run start awakening normally.

Improve your bedtime routine

To improve your sleep time schedule, have a go at accomplishing something unwinding before bed, such as reading or taking a warm bath. Abstain from looking at screens of your laptop or phone, drinking caffeine or alcohol within six hours before bedtime, napping, or spending too much time in bed during the day.

Eat better

Aim for a well-balanced diet full of foods that increase your energy, like fruits and vegetables, whole grains, and foods high in omega-3 fatty acids.

Exercise Regularly

Exercise has been proven to improve sleep and conditions that can cause insomnia and excessive sleepiness, such as anxiety and depression.

It also increases energy levels by reducing fatigue, including in people with conditions associated with chronic fatigue, according to research.

How often have we started a new fitness plan with the best of intentions, only to fall back into old habits within a few weeks? We all have goals that we are striving to achieve, and it can be disappointing when you feel that you are coming up short, while other people are succeeding. Usually, we put the blame of not a lack of not exercising on almost anything we want, but as The American Council on Exercise (ACE) points out, our excuses really boil down to the fact that it’s our brains that are holding us back from reaching our goals.

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Our mindset if lacks motivation is often the main obstacle, so we have to develop strategies that can help us overcome not only the extrinsic roadblocks that frequently get in our way but the mental hurdles, too. To help you learn how to identify and overcome these issues, we collected a list of common obstacles that often pop up on the road to fitness success, including a few that were recently deemed the most common by the expert professionals at ACE. So what’s say, let’s begin.

No Results:

We find most people ultimately lose motivation when they don’t see a change in their bodies. Then the excuse of no time, no money, comes into play. But the real reason is that they don’t see the results they want. Our feeling is that people don’t attain great results for two reasons. First, they don’t have a plan. They don’t have a specific program to follow, and they are left guessing and hoping that what they are doing is going to work. If it doesn’t,
then people just bid adieu to their fitness goals.

Overtraining:

Sometimes we demand too much of our bodies, thinking that it will help us reach our goals faster. One must ensure that you are not taxing your joints, bones, and muscles too much without allowing for adequate
recovery between workouts, you’ll likely notice a decrease in your performance and will ultimately hinder your progress.

Lack of Variety:

Not only do you need to include different types of exercises so that you’ll continue to challenge your body, but also so that you won’t get bored. Attempting or trying out new exercises and sticking with the workouts that you love most. If you’re excited about and can look forward to working out, it’s much more likely that you’ll stick to your fitness plan in the long-term.

Constant Comparison with Others:

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The proliferation of social media and the constant streaming of media-imagery displaying “perfect people with perfect bodies” can create great frustration among those who do not fit the “marketable body type mold”. Everyone has different talents, skills, strengths, weaknesses, and capacities, so comparing oneself to others often makes little sense. But could prove to be a hindrance to improving yourself as frustration creeps in with constant comparison.

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Why to Heal your muscles after working out?

To become stronger, faster, and fitter, you need to harden your body. But you need to relax.

All exercises, especially strenuous ones, emphasize the body. When you work out you cause various muscles to become tired, or exhausted, i.e. you cause micro damage to the muscle cells. Chris Golpa, a physiotherapist at Wexner Medical Center at Ohio State University in Columbus, Ohio, says inflammation is actually increasing as fluctuations in hormone and enzyme levels.

The changes you make are good things that can do a lot of good for your body. They can lead to muscle growth, fat loss, improved insulin sensitivity, reduced inflammation, better heart health, and overall healthier bodies. But you need to give your body time to make those positive changes before you start emphasizing it again.

“This relaxation, called fitness recovery, allows people to [benefit] from their workouts,” says Dr. Colba, allowing you to get the most out of each exercise session.

Many people believe that the key to being at your best is training hard. Training consistently is incredibly important, but if you do not hear your body and provides yourself an opportunity to recover between workouts, then your performance and results will suffer. However, there’s more to recovery than chilling to go in front of the TV for 3 days. While your gym tote helps keep your workout life organized, to be at peak performance your recovery methods should be organized even as well. Here are ten choice muscle recovery tips, so you’ll hit the gym stronger, faster, and more refreshed than ever.

How to heal your muscles after working out

Hydrate

Proper hydration makes every function of the frame more efficient. drink during and after your workout helps rid your body of waste products and prevents dehydration. Dehydrated muscles are more likely to be injured and infrequently may result in painful cramps and spasms.

Plenty of sleep

One of the only yet best muscle recovery tips is solely to urge a decent night’s sleep. Contrary to popular belief, you cannot “catch up on” sleep. Your body just doesn’t work that way. you wish to urge between 7-8 hours of sleep each night. We recommend thinking of sleep as a part of your workout and scheduling it similar to you’d a training session.

Taking a Magnesium Supplement

Low levels of magnesium within the body can cause muscle tension, cramping, and spasms. Magnesium helps speed up recovery by promoting proper muscle and nerve function and boosting your body’s ability to synthesize the proteins that make your muscles grow.

Take a cool bath

Muscles do not have to be sore due to strenuous exercise. Immersion in cold water immediately after an intense training session reduces muscle inflammation and soreness. This allows you to quickly return to peak performance and reduce the chance of missing your next workout. Spending time focusing on rest and recovery can pay huge dividends beyond extra training time. This can really improve your performance and help you achieve your fitness goals faster

Roll more muscles

When it comes to muscle recovery tips, foam rollers can be a great help. Using them can help relieve muscle tension, break down scar tissue and nodules, increase blood flow, and reduce inflammation. We recommend running the roller over your sore muscle groups when you wake up in the morning, before going to bed, and before your workout.

Avoid tracking

If you do weight lifting or other high-intensity exercises for most of your week, it is important to set aside time for your workout. The muscle recovery phase after a workout is when your body rebuilds and re-energizes your muscles. Designing a smart workout routine will not only enhance your recovery efforts but also help you achieve your overall fitness goals.

Eat protein before your work

Protein is the building block of muscle tissue, and you will need a lot when you are in the process of recovering from your workout. Keeping your body properly fueled is challenging, but with a gym bag from 6 Pack Fitness, you can always have the protein you need on hand.

Stretching every day

One of the best muscle recovery tips you can follow every time, it also helps prevent future injuries. Your muscles will tighten when you exercise. Stretching helps relieve muscle tension and reduce pain the next day.

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This Covid-19 pandemic has brought all of us to a situation where we feel that our lives have suddenly stopped. We all are not allowed to go to the offices for work, schools, or institutions, even we can’t go out to play or roam. We have so much time now but nothing to do. Every one of us had so many complaints about life. Earlier we had no time to follow our passion or interest areas because of a hassle due to our works. We had no time to spend some quality moments with our family. We had no time to work on the improvement of our skills.

Let us all convert this quarantine into an opportunity. Let’s learn something new, let’s build memories with our near and dear ones, let’s work on our personal growth. Here are 10 no-fuss ways to figuring out your quarantine:

Work on your hobby:

Everyone has a hobby and this COVID-19 lockdown is the best time to do what we like the most. We have much of time so it will be the best utilization of our time and will also help in killing boredom.

Covid-19 – Learn Online:

There are so many platforms online that offer different courses that we always have wanted to learn. This is a very useful way to learn something new for all working people and students.

Coursera offers extraordinary courses with amazing discounts – click here to grab one

Spend quality time with your family:

The COVID-19 has helped us all by making us spend time with our family. Play board games, do the household works together, sit together have coffee, do some chit-chats, and laughter.

Work on your health:

Gyms are closed but we can do the workouts at home. Exercise enough to keep yourself fit and active.

Stay positive:

You need not be positive for COVID-19, but with your attitude, always be Positive. Try to be positive more than being productive. It’s a hard time for all of us, let’s focus on our mental health, meditate enough and keep our thinking positive

Cook at home:

We all are missing outside foods but it’s really unsafe to eat outside. We can learn online to cook our favorite dishes at home and this is really interesting to cook and then enjoy our self-prepared food.

Read books:

Build a habit of reading. Choose good novels and books. Reading has a very good impact on our mental health.

Buy your books at Flipkart in this Big Saving Days with reasonable offers. Also, Flipkart delivers goods and your buy-in this quarantine. Click here to get your books

Play with friends online:

There are so many platforms where we can come together online to play a game or to watch movies. Not only the millennials but also the elders can have fun.

Stay Connected:

In this hard time of COVID-19, we should remain close to our loved ones if we are not physically with them, especially with our grandparents. We can use digital media and social networking sites for this.

Try making handicrafts:

We can recycle waste into beautiful useful decorative for our house. We can make paper crafts, recycle plastic bottles into gardening pots, etc.

We have so much free time to make proper utilization of this. Stay positive and stay safe.