Best Tips To Get Relax And Avoid Stress On Your Work

It is difficult to get relax on your hectic job. Different job related tasks have different stress causing reasons. You may face the stress daily which affects your professional and personal life as well. Due to stress, your efficiency can decreases and it can challenge your job position.

So, is it possible to avoid stress and anxiety while on work? Yes it is, though stress may or may not be completely eliminated. Here are some tips by which you can get relief from stress.

1. Finish Your Work.

Do not pile up your works and complete your every task within time. By completing your task, your mind can relax and you can focus on the next task. This makes you efficient and put less stress on your mind.

2. Exercise Daily To Remove Anxiety.

Regular exercising keeps you motivated and relaxes you from stress and anxiety. Your daily workout regime not only keep you fit but also makes you confident in your day to day life. When you exercise, oxygen flows in your body and you feel more energetic.

3. Eat Well For Your Stomach.

Stress is a part of work but your eating habits are also equally important. If you feel stress or anxiety in your office while working, it can stimulate acid influx in your body. Your bad eating habits can create problems in your stomach. Your breakfast should include non-acidic or low acidic food like soy, fresh vegetables, potatoes, beans, lentils etc.

4. Take 5 Min Break.

Take 5 min break whenever you feel physically or mentally stressed while in office. Constant eyes on computer or physical work can stress you mentally. This makes you angry sometimes unnecessarily and impacted your work. 5 Min break after 1 or 2 hours of working can relax your body and mind. You can feel more focused after taking short breaks.

5. Stretch Your Body.

Stretching is a good exercise and can be done whenever you need. Stretching relaxes your tired muscles and joints. Stretching increases the flow of oxygen in your muscles. When you sit longer on a chair while working, you can feel stress on your back, neck and leg muscles. Frequent stretching can help you to get relax.

6. Think Before You Speak.

Improper or unnecessary talks can make you feel stressed. Sometimes people near you are not agree with your thoughts or your bad communication can make you feel ashamed in front of your seniors. So it is advisable to think before you speak. By doing this practice you can control your involvement in the different tasks which makes you less prone of getting unnecessary stress.

7. Distribute Your Work With Subordinates.

When you have a lot of work to be completed in the same time limit, it is best to distribute your work or part of your work to your subordinates. By doing this your works can be completed within time and you will be happy.

8. Prioritize Your Work. 

This is the best way to get less stress while working. Your all tasks may not be equally important at the same time. So arrange them in a list with the most to low priority task arrangement. Do the most important task first and less important task at the end. By doing this you can stay away from the unnecessary stress causing work.

Bottom Line

There are different types of industries and nature of work is different from each other. But the pressure and stress on people are almost the same. Your hectic work schedule can take a toll on your body. But you can do something about it. Regular exercise, eating good food, prioritize your tasks can help you to get less stress and anxiety while doing work.

READ MORE: Best Foods For You To Deal With Stress And Depression 

Best Tips On Warming Up Before Exercise

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Regular Exercises is very important for your health. It is the key for a healthy life. Doing exercise regularly makes you fit and prevent disease like, high blood pressure, heart stroke, high cholesterol diabetes and some type of cancer. Daily exercise routine make you feel good and improves your body posture.

Regular exercising strengthen your whole body. Actually, any type of controlled physical activity brings benefit to your health. Yoga is another form of exercise which involves your body movement in a controlled manner. This makes you energetic and feel stress free. A healthy diet with daily exercises makes you healthy and enhance your well being.

Why Warm Up Is Required Before Exercise?

Your body muscles are in rest state before exercise. If you do not warm up before exercise, your muscles may get cramped and soreness. You muscle tissues may break and you feel pain. An injury can break your exercise routine. 

Warm up before exercise make your muscles move. It increases the heart rate & blood flow and activates the metabolism. More oxygen flows through muscles. Warming up before exercise provides stability your body needs. It reduces the likelihood of getting injured during exercise.

There are two types of warm up exercises, static and dynamic.

Static Warm Up

• Static warm up involves single point movement of the body and helps in initiating basic range of motion to the muscles. Static warm up should be done for 1-3 minutes. Stretching is most popular type of static warm up exercise. 

• For the neck, stretches such as lateral and forward stretching and side stretching is beneficial. 

• Upper body twist, hamstring stretch (stretching by keeping the legs straight), quad stretch (stretching the muscles of the thighs) and calf stretch (stretching the calf muscles by leaning against the wall) can be done. 

• Shoulder rotations can be done to activate the shoulders.

Dynamic Warm Up

• Dynamic warm up improves the range of motion and activates legs, hips and core muscles. It strengthens muscles for more intense exercises and improves body response.

• For upper back and shoulder strengthening, 10-12 bicep curls a day can be good.

• Push ups are best and effective warm up option for shoulder and upper back strengthening.

• Skipping is recommended for people below 40. It is recommended to do skipping for 2-5 minutes.

• Squats strengthen thigh muscles and lower back muscles. It is recommended to do 15-20 squats a day.

• Lunges help in strengthening leg muscles and help in weight loss. 12 reps of lungs are advisable to do before your intensive exercising. 

• Rotate your hips in clock and anti-clock wise direction. This will help activate your hip and back muscles.

• Leg swings can be done in lateral position by pulling in and pushing out and also can be done by moving the leg forward and backward.

• PT exercises improve the range of motion and activate muscles.

• Cardio exercises such as static jogging, running and normal to brisk walk can be done if you don't have knee problems.

Cool Down After Exercise

After vigorous exercise, cooling down of your body is important. Sudden stopping of physical movement after exercise can cause pooling of blood in the legs and can also nausea. 

Cooling down after exercise loosens up the joints and increases the blood flow, reduces muscle stiffness and soreness, helps activate the central nervous system and moderates blood circulation to maintain the performance level after exercise. It helps to bring back your heart rate normal.

• A light jog or a medium brisk walk for 5 minutes could help the body cool down. 

• After lifting, do some dynamic stretches such as walking lunges or yoga poses.

Exercise, warm up or intensive, required some precautions. Keep your body hydrated and drink water between exercise. Your muscles need fluid between them otherwise you may get your muscles injured.

Right Shoes and equipment is naturally necessary while doing exercise. Without those you can not get your full potential for lifting weights.

Do not exercise all 7 days in a week. Your body needs to recover after training sessions. Rest for 1 or 2 days after 5 days exercise schedule.

If you got injured, let heal your body properly. Start exercises when you are completely healed otherwise you will make your small injury a big one. Take care of yourself.

20 Amazing Health Benefits of Yoga For You

Yoga is an ancient art originated in India. It involves body movements and control breathing. I am sure you know a yoga like Surya Namaskar. Yoga has become so popular and now you can celebrates International yoga day on 21st June every year. Yoga is a best stress relief exercise. 

You may also heard about the health benefits of yoga. Yoga improves flexibility to you body and strengthen your muscles. If you practice yoga, you feel stress free and energetic.

Here are the amazing health benefits of Yoga you never know.

1. Improves Your Flexibility

Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won’t be able to touch your toes, never mind do a back bend. But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. 

You’ll also probably notice that aches and pains start to disappear. That’s no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.

2. Builds Muscle Strength

Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. 

3. Perfects Your Posture

Poor posture can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine. Yoga helps to perfects your body posture through various movements.

4. Prevents Cartilage And Joint Breakdown

Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.

5. Protects Your Spine

Spinal disks—the shock absorbers between the vertebrae that can herniate and compress nerves—crave movement. That’s the only way they get their nutrients. If you’ve got a well-balanced asana practice with plenty of backbends, forward bends, and twists, you’ll help keep your disks supple.

6. Improves Your Bone Health

It’s well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis. Many postures in yoga require that you lift your own weight. And some, like Downward- and Upward-Facing Dog, help strengthen the arm bones, which are particularly vulnerable to osteoporotic fractures. In an unpublished study conducted at California State University, Los Angeles, yoga practice increased bone density in the vertebrae. Yoga’s ability to lower levels of the stress hormone cortisol may help keep calcium in the bones.

7. Increases Your Blood Flow

Yoga gets your blood flowing. More specifically, the relaxation exercises you learn in yoga can help your circulation, especially in your hands and feet. Yoga also gets more oxygen to your cells, which function better as a result. 

Twisting poses are thought to wring out venous blood from internal organs and allow oxygenated blood to flow in once the twist is released. Inverted poses, such as Headstand, Handstand, and Shoulder stand, encourage venous blood from the legs and pelvis to flow back to the heart, where it can be pumped to the lungs to be freshly oxygenated. This can help if you have swelling in your legs from heart or kidney problems. 

Yoga also boosts levels of hemoglobin and red blood cells, which carry oxygen to the tissues. And it thins the blood by making platelets less sticky and by cutting the level of clot-promoting proteins in the blood. This can lead to a decrease in heart attacks and strokes since blood clots are often the cause of these killers.

8. Drains Your Lymph And Boosts Immunity

When you contract and stretch muscles, move organs around, and come in and out of yoga postures, you increase the drainage of lymph (a viscous fluid rich in immune cells). This helps the lymphatic system fight infection, destroy cancerous cells, and dispose of the toxic waste products of cellular functioning.

9. Ups Your Heart Rate

When you regularly get your heart rate into the aerobic range, you lower your risk of heart attack and can relieve depression. While not all yoga is aerobic, if you do it vigorously or take flow or Ashtanga classes, it can boost your heart rate into the aerobic range. But even yoga exercises that don’t get your heart rate up that high can improve cardiovascular conditioning. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise—all reflections of improved aerobic conditioning. One study found that subjects who were taught only pranayama could do more exercise with less oxygen.

10. Drops Your Blood Pressure

If you’ve got high blood pressure, you might benefit from yoga. Two studies of people with hypertension, published in the British medical journal The Lancet, compared the effects of Savasana (Corpse Pose) with simply lying on a couch. After three months, Savasana was associated with a 26-point drop in systolic blood pressure and a 15-point drop in diastolic blood pressure.

11. Regulates Your Adrenal Glands

Yoga lowers cortisol levels. If that doesn’t sound like much, consider this. Normally, the adrenal glands secrete cortisol in response to an acute crisis, which temporarily boosts immune function. If your cortisol levels stay high even after the crisis, they can compromise the immune system. 

Temporary boosts of cortisol help with long-term memory, but chronically high levels undermine memory and may lead to permanent changes in the brain. Additionally, excessive cortisol has been linked with major depression, osteoporosis, high blood pressure, and insulin resistance. The body takes those extra calories and distributes them as fat in the abdomen, contributing to weight gain and the risk of diabetes and heart attack.

12. Makes You Happier

While it’s not as simple as that, one study found that a consistent yoga practice improved depression and led to a significant increase in serotonin levels and a decrease in the levels of monoamine oxidase (an enzyme that breaks down neurotransmitters) and cortisol. 

At the University of Wisconsin, Richard Davidson, Ph.D., found that the left prefrontal cortex showed heightened activity in meditators, a finding that has been correlated with greater levels of happiness and better immune function. More dramatic left-sided activation was found in dedicated, long-term practitioners.

13. Founds A Healthy Lifestyle

Move more, eat less—that’s the adage of many a dieter. Yoga can help on both fronts. A regular practice gets you moving and burns calories, and the spiritual and emotional dimensions of your practice may encourage you to address any eating and weight problems on a deeper level. Yoga may also inspire you to become a more conscious eater.

14. Lowers Blood Sugar Level

Yoga lowers blood sugar and LDL (“bad”) cholesterol and boosts HDL (“good”) cholesterol. In people with diabetes, yoga has been found to lower blood sugar in several ways, by lowering cortisol and adrenaline levels, encouraging weight loss, and improving sensitivity to the effects of insulin. Get your blood sugar levels down, and you decrease your risk of diabetic complications such as heart attack, kidney failure, and blindness.

15. Helps You Focus

An important component of yoga is focusing on the present. Studies have found that regular yoga practice improves coordination, reaction time, memory, and even IQ scores. 

People who practice yoga demonstrate the ability to solve problems and acquire and recall information better, probably because they’re less distracted by their thoughts, which can play over and over like an endless tape loop.

16. Relaxes Your System

Yoga encourages you to relax, slow your breath, and focus on the present, shifting the balance from the sympathetic nervous system (or the fight-or-flight response) to the parasympathetic nervous system. The latter is calming and restorative; it lowers breathing and heart rates, decreases blood pressure, and increases blood flow to the intestines and reproductive organs—comprising what Herbert Benson, M.D., calls the relaxation response.

17. Improves Your Balance

Regularly practicing yoga increases proprioception and improves balance. People with bad posture or dysfunctional movement patterns usually have poor proprioception, which has been linked to knee problems and back pain. Better balance could mean fewer falls. For the elderly, this translates into more independence and delayed admission to a nursing home or never entering one at all. For the rest of us, postures like Tree Pose can make us feel less wobbly on and off the mat.

18. Maintains Your Nervous System Healthy

Some advanced yogis can control their bodies in extraordinary ways, many of which are mediated by the nervous system. Scientists have monitored yogis who could induce unusual heart rhythms, generate specific brain-wave patterns, and, using a meditation technique, raise the temperature of their hands by 15 degrees Fahrenheit. If they can use yoga to do that, perhaps you could learn to improve blood flow to your pelvis if you’re trying to get pregnant or induce relaxation when you’re having trouble falling asleep.

19. Releases Tension In Your Limbs

Do you ever notice yourself holding the telephone or a steering wheel with a death grip or scrunching your face when staring at a computer screen? These unconscious habits can lead to chronic tension, muscle fatigue, and soreness in the wrists, arms, shoulders, neck, and face, which can increase stress and worsen your mood. 

As you practice yoga, you begin to notice where you hold tension. It might be in your tongue, your eyes, or the muscles of your face and neck. If you simply tune in, you may be able to release some tension in the tongue and eyes. With bigger muscles like the quadriceps, trapezius, and buttocks, it may take years of practice to learn how to relax them.

20. Helps You Sleep Deeper

Stimulation is good, but too much of it taxes the nervous system. Yoga can provide relief from the hustle and bustle of modern life. Restorative asana, yoga nidra (a form of guided relaxation), Savasana, pranayama, and meditation encourage pratyahara, a turning inward of the senses, which provides downtime for the nervous system. Another by-product of a regular yoga practice is better sleep which means you’ll be less tired and stressed and less likely to have accidents.

Yoga has numerous health benefits and some of them you have read above. Practicing yoga is not just an exercise, it makes your body yours. If you do it precisely, you get a healthy and strong body. Try yoga at home or attend the classes.


Resources:
1. https://pixabay.com/en/women-yoga-classes-fitness-asana-1179435/