Thrive Health Blog

You’ve Got Time For This: 15 Minute Cardio Home Workout

Is it possible to do a cardio workout in 15 minutes?  According to the American Heart Association, being physically active every day is important to help prevent a heart attack or stroke.  The Heart Association also states that doing something is better than nothing, so follow the expert’s advice and get moving.

Having two to three slots of fifteen minutes a day, for a cardio workout, is the first step to having a healthy heart.  This time frame is realistic and achievable, even with busy schedules and family commitments.

Once the routine is consistent, the person will begin to feel stronger and can can add on minutes to their exercise.

 

Exercises

We all like to workout at different times, sometimes first thing in the morning, in the middle of the day, or last thing at night.  There are no strict guidelines to what time these exercises should be carried out, but the key is to be consistent. This will optimize performance and in the long run make the body stronger.

To prevent injury, it is critical to warm up before a workout and cool down afterwards. Making sure the muscles have been warmed up and have plenty of oxygen before a workout, will help raise muscle temperature and therefore flexibility.  Gradually increasing the heartrate is the safest way to exercise, and it will lessen any strain on the heart.  The warmup should last 3 minutes, and it should increase when the exercise regime lengthens.

Get Thrive Yoga Mat
Get Thrive Yoga Mat

Warm Up

3 Minute Warm Up: If there is access to stairs, walk up and down four steps, ten times.  An alternative for beginners is walking one step forward and backward several times, lifting the knees as high as possible

  • 1 Minute Shoulder Rolls: Whilst marching to keep the heart rate up, roll the shoulders forward and back ten times in each direction.

 

Cardio Exercise

2 Minute Squats: With arms stretched out in front, bend the knees as if sitting an an imaginary chair, then straighten, for 10 repetitions. These squats will build muscle strength, improve circulation, and help tone, abs, glutes, and legs.

  • 1 Minute Star Jumps: Slightly crouch, with arms to the side.  Jump up with arms in a “V” above the head and legs in a downward “V” shape.  Star jumps will build leg muscles and are a great cardio workout.
  • 2 Minute Power Sit-ups: Laying on the floor, place hands on either side of the head.  Pull in knees slightly, alternate lifting each knee, and twisting the body slightly, so that the opposite elbow meets the knee. Repeat these sit-ups at least ten times, for each knee.  This helps strengthen core muscles and maintains an elevated heart rate.
  • 1 Minute Downward Facing Dog: This is a well-known yoga pose, which stretches out the lower back and strengthens arm and shoulder muscles.  Kneel on the floor, ideally on a yoga mat, rug, or carpet, and place the hands on the floor, directly under the shoulders.  Stretch out fingers to get a good steady grip, pushing the hands into the ground.  Tuck the toes under and push the body towards the sky, making sure the hands and feet are firmly on the ground, and the chest is towards the thighs, with heels facing towards the floor.  Concentrate on the breath, whilst relaxing the head.  Repeat these steps twice and hold for at least 30 seconds, each time.
  • 2 Minute Lunges: Stand straight with the legs in a split stance, right leg forward, left leg back, slowly bending the knees.  Make sure the bodyweight is on the heels, then push back to a starting position. The back must be kept straight at all times, with knees not extending over the toes.

 

Cool Down Exercises

Gentle stretches prevent muscle stiffness and bring the heart rate slowly back down, rather than it dropping rapidly, which can lead to dizziness.  Walk around the home, inside and out, can also help regulate the heart rate without a drastic change in pace.

  1. Thigh stretch. Grab the left foot and pull the heel toward the left buttock, bending the left leg behind, holding for 15 seconds.  Repeat with the right side.
  2. Hamstring stretch. Place the hands on the hips and bring the right leg forward.  Keep it straight and point the toes upwards.  Bend left leg and body towards the right leg, keeping the back straight.  Repeat this exercise with left side.
  3. Lower back stretch. Lie on the back, with both feet on the ground. Pull the right knee towards the chest, feeling a slight stretch in the lower back.  Hold for 15 seconds, then repeat with the left leg.  Pull both knees towards chest and hold for 15 seconds.
  4. Hydrate. After exercising it is essential to hydrate.  Keep things simple and have a large glass of cool water.  According to the American College of Sports Medicine, drinking cold water is absorbed faster by the body, than room temperature.

 

To read more on this subject please visit http://www.getthrive.com/

 

 

RESOURCES

The American Heart Association

BBC News Health

Science facts

How Long Does it Take to Reverse Magnesium Deficiency?

Recently, there’s been greater awareness about mineral deficiencies. Specifically, a large percentage of Americans have very low magnesium levels. It appears, however, we can solve this problem. So, then, how long does it take to reverse magnesium deficiency?

What’s Magnesium Good For? How Well Does it Work When There’s No Deficiency?

Magnesium is actually a vital mineral. Consequently, it allows for overall human wellbeing. Here are some things it does:

  • helps with the formulation of teeth and bones
  • assists with heart and kidney function
  • maintains muscle health
  • aids with controlling calcium and potassium levels
  • helps with metabolism
  • supports control of vitamin D in the body
  • assists with over 300 biochemical bodily reactions

 

Therefore, magnesium is very important. Perhaps, we should pay attention. Because, a deficiency could mean problems. Most noteworthy, a recent estimate places up to 80 percent of Americans deficient in the mineral.

Symptoms of Magnesium Deficiency

Lack of proper magnesium levels can cause poor health. In addition, it can create unhealthy symptoms. When you read these, you may want to get your levels checked. Additionally, you’ll probably want to take action. Finally, you may explore how long does it take to reverse magnesium deficiency.

Some symptoms can be:

  • muscle spasms
  • lack of energy
  • muscle weakness
  • insomnia
  • restless leg syndrome
  • anxiety
  • confusion

Understandably, this can be frightening. However, in the U.S., it’s very rare to be completely magnesium deficient. But, a blood test can tell if you have low levels.

What Can Cause a Lack of Magnesium?

  • The FDA reported a side effect of acid-blockers. One is long-term use of proton-pump inhibitors. These can cause magnesium levels to drop. Plus, these drugs can be bought over the counter. Some are: Prilosec, Prevacid, and other generic brands
  • High stress
  • Poor diet
  • Certain diseases like hyperthyroidism
  • Diabetic acidosis

Hence, now you can figure out what has caused a deficiency. Perhaps, now you can make some changes. Most noteworthy, you may want to practice stress management. Also, clean up your eating habits. Mostly, you’ll want to replenish your magnesium supply through foods.

Some foods you’ll want to incorporate are:

-Molasses

-Leafy Greens (especially Swiss Chard)

-Edamame

-Pumpkin Seeds and Sesame Seeds

-Dark Chocolate

-Buckwheat

-Almonds

Additionally, it’s best to combine foods with vitamin D and calcium for better magnesium absorption.

 

How Long Does it Take to Reverse Magnesium Deficiency?
Foods high in Vitamin D

 

Magnesium Replenishment- A Way to Reverse Magnesium Deficiency

First to note, every organ in our body uses magnesium. So, let’s see how to get our mineral supply back on track. Along with choosing good foods, you can use supplements. But, how long does it take to reverse magnesium deficiency?

Well, you didn’t wind up with low levels overnight. In conclusion, it took a while for your body to deplete. Therefore, it will take a little  time to reverse some of the symptoms.

To start, you’ll want to add certain healthy foods. Some of these include: leafy greens, organic salmon, and nuts. On a good note,  you may start feeling better in just a few days. You should have more energy. Keep in mind, when you take supplements, it means “in addition to”  not “instead of”.

Probably, it’s best don’t worry so much about how long does it take to reverse magnesium deficiency. Just know, when you start adding in the right foods, you’ll get there eventually. It shouldn’t take too long. Read on…

Supplements for Magnesium Deficiency

In essence, take supplements as directed. Plus, do not take too many thinking they will work faster. Supplements can be purchased at a grocer’s, a health food store, or online. On top of that, there are oils, magnesium sprays, and Epsom salt baths.

However, be aware. Sometimes supplements aren’t always as effective as we think. Because, stomach acids or medications may block their full potency. Therefore, reducing stress, getting good rest, and eating nutritionally is the best way to reap positive results.

 

Immune Shroom
Immune Shroom

When Will I feel a Difference? How Long Does it Take to Reverse Magnesium Deficiency?

The answer will depend on your depletion levels.  This will likely dictate the rebuild time. Most likely, you should be feeling better within a few days. At most, within a few weeks. That can be how long it takes to reverse magnesium deficiency symptoms.

Surprisingly, one study showed incredible results. Almost 90% of the participants had improved levels in less than 12 weeks. That particular research was based on diet, using magnesium spray, and soaking feet in magnesium baths daily.

Hopefully, your blood test will show positive progress even sooner if you stick to your plan. Check out GetThrive for all your up-to-date health information and tips.

 

Sources:

https://www.livestrong.com/article/508403-how-to-know-if-you-are-low-on-magnesium/

https://butternutrition.com/reverse-magnesium-deficiency/

https://www.elitedaily.com/wellness/how-long-takes-supplement-kick-in/1542896

https://www.consumerreports.org/cro/news/2011/03/heartburn-drugs-can-cause-dangerously-low-magnesium-levels/index.htm

11 Powerful Foods High In Magnesium (With Quick Meal Ideas)

 

 

 

 

Straighten Your Back And Fix Bad Posture

Poor posture may lead to excruciating back, neck, and jaw pain.  Other side effects may include:  poor lung function, gastrointestinal issues, and fatigue.  There are fitness regimes and therapies that may be beneficial like:  Pilates, Yoga, and The Alexander Technique.  Some people even use a chiropractor, but fixing bad posture is a lengthy process and takes dedication and motivation.  What if a person is not well enough to take these classes?  Back surgery may be considered, although this is can be risky and is seen as the last resort in helping the spine.  It also does not solve the underlining issue or cause of back ache, it only solves the symptoms.  What devices are in place that may ease any discomfort in the sufferer, until they may partake in such therapies to correct their posture?

 

Simple Ways To Improve Posture
Get Thrive Health Minute – Simple Ways To Improve Posture

Keep The Spine Straight

Keeping the spine straight is not always practical, but there are certain instruments that may help make it easier:

  • Invest in a good mattress which helps support shape and the back. A firmer mattress will help with lower back pain, but may not be for everyone. A softer mattress will potentially benefit those with wide hips, helping keep the spine straight.  It is necessary to change a mattress every ten years, due to its loss of shape and weakening of springs.
  • Choosing the correct pillows is also vital. Stacking the pillows (more than one) is not recommended because it may curve the spine. Have one pillow that supports the head and neck and therefore the spine.  Different sleeping positions will govern which pillow fits best.  For side sleepers, a flatter firmer pillow is preferable.  Back sleepers will require a slightly fuller pillow.  Most pillows are labeled according to the sleeping preference.

Recent medical studiesin humans and animals have proven that sleep disorders can add to back pain issues.  So even though a good mattress and pillow may provide a more comfortable night’s sleep, it will not solve any underlining issues.

 

Back Brace To Help Posture

Back braces were originally used to aid and support the back after an injury, and they are now commonly used for people suffering from lower back pain.  With the suggestion that the belt lessens the impact on the spine, these thick elastic belts are very popular, but do they work? According to Centers for Disease Control and Preventionthere is no scientific evidence that back belts work, although hundreds would argue that they do.  In order to play it safe, back braces should not be worn to prevent injury, but instead to support a spine that has already been injured.

In conclusion, there are no quick fixes to strengthen the back and correct the posture unless the core muscles are involved.  There are measures like a good mattress, correct pillows, and possibly a back brace to help support the spine until the posture is corrected.

To read more about back pain and posture, please visit:    www.getthrive.com

RESOURCES

Sleeping positions to prevent back pain

 

Ficmax Ergonomic High-back Large Size Office Desk Chair
Ficmax Ergonomic High-back Large Size Office Desk Chair

Stand Tall: How To Fix A Hunched Neck?

What has caused a fatty hump that has built up at the back of the neck, and can the hunched neck be fixed?  Also known as ‘Dowager’s Hump’, it is often associated with Osteoporosis in the elderly, but the hunch is not exclusively a symptom of this disease.  The buildup is also commonly referred to as ‘Buffalo Hump’, which is a result of the prominent curving of the middle vertebrae (thoracic vertebrae).

Everyone has a natural curve in this area, called a kyphosis, but when this curve has an extended bend (anything over 40 degrees is severe) it is called hyper kyphosis.  The hyper kyphosis curve maybe exaggerated by fibrous tissue, which is a mound of fat that piles up on top of the curve, leaving the sufferer with a sense of embarrassment and sometimes awful pain.

 

Who Can Get A Hunched Neck?

The image of an old lady with a head scarf and no teeth, springs to mind when thinking about a hunched neck or back.  However, it is not a condition just for the elderly or the cliché fairy tale character.  It is also becoming common amongst young people, hunched over their technical devices.  The natural curve can be exaggerated by some of the following habits:

 

  • Slouching
  • Lifting or carrying heavy weights
  • Text neck (looking down whilst texting)
  • Tech neck (poor posture whilst sitting behind a desk)
  • Leaning the head forward for too long

 

There are a number of health, developmental or genetic reasons that someone may get a hunched neck:

 

  • Osteoporosis, which may cause a crumbling of vertebrates, and a misshapen spine.
  • Hyper extension of the middle neck region
  • Abnormally shaped vertebrae (Scheuermann’s Kyphosis)
  • Abnormal Development of the spine in the womb (congenital kyphosis), where vertebrae may fuse together.
  • Cushing’s Syndrome, a condition where the body has an excessive amount of the hormone cortisol.

 

What Are The Symptoms Of A Hunched Neck?

If a person, usually a woman of postmenopausal age, has Osteoporosis, they may experience significant pain in their back and abdomen.  The back pain is caused by the breakage or weakness in the bones, and the stomach issues are caused by the contortion of the spine pushing the abdomen out of place.  If younger in age, increasing dairy and eating lots of green vegetables on a daily basis, both high in calcium, and will help strengthen the bones.  As age sets in, calcium tablets are often advised by a doctor to help maintain the level of calcium in the body.  In the late 1980’s, studies concluded that taking a daily slow release tablet of sodium fluorideand calcium citrate, helped stop bones from fracturing, which may also control the curve on the upper spine.

Poor posture can also lead to a hunched neck (Hyper Kyphosis) where symptoms may include:

 

  • Stiffness in the back and neck
  • Tiredness
  • Sensitivity of the spine

 

Hyper Kyphosis caused by poor posture, does not usually require drastic treatment.  Pain medication, like ibuprofen or acetaminophenmay be administered, if it affects everyday living.  How hunched neck should be treated, depends on the extent of the curve, age, and how flexible the person is.  The younger the patient, the quicker the issue can be rectified.  Braces have proven helpful in helping to keep the spine straight in younger people, aiding spine straightness until they stop growing (at around 15 years of age).

 

Ficmax Ergonomic High-back Large Size Office Desk Chair
Ficmax Ergonomic High-back Large Size Office Desk Chair

Exercises To Fix A ‘Hunched Neck’

There are a number of exercises to help prevent or even reverse a hunched neck. They must be completed every day, with consistency, to benefit and see results.  It is always advisable to visit a health care practitioner before starting any new exercises, when there is a specific target condition to fix.  Examples of recommended movements include:

  • Shoulder rolls. Sit up straight on a chair, making sure legs are uncrossed.  Breath in through the nose, and out through the mouth.  Raise the shoulders on the inhale for the count of 8, pull the shoulders back and down on the exhale, for the count of 8.  Repeat this exercise at least five times, morning and night.
  • Stand up straight against a wall, with the back of the head touching the wall, pull chin in, leave for eight counts then relax. This exercise will help align and straighten the spine.  This particular exercise works well when laying in bed, on the back and pulling the chin in.  Repeat this exercise ten times in the morning and at night.
  • Exercise class. There are a number of exercise classes which concentrate on the core/spine and posture and particularly useful to those with a hunched neck.  Pilates, The Alexander Technique, Yoga and Tai Chi are all beneficial.

To find out more about fixing posture and a hunched neck, please visit www.getthrive.com

 

RESOURCES

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5659804/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4964957/

https://onlinelibrary.wiley.com/doi/full/10.1002/jbmr.3032

 

Breath Easy: Yoga Helps The Respiratory System

A yoga breathing technique is the foundation to a good yoga practice and an incredible benefit to the respiratory system.   Breathing from the chest is shallow and not as effective as breathing from the belly, which uses the diaphragm more effectively than the chest. The diaphragm is fundamental because it is the crucial muscle in respiration.  Other muscles that are used include the tributary muscles, which are sternocleidomastoid and scalene, located at the front of the throat.   The intercostal muscles are also used which are between the ribs and the abdominal muscles.  So why is yoga so beneficial to the respiratory system and overall health?

 

Yoga Breathing Is Good For Your Heart

Research has shown that taking steady deep breaths can be beneficial to many areas of the body including:

 

  • Respiratory system
  • Heart
  • Nervous system
  • Concentration and focus

 

Holding the breath can have the opposite effect, causing stress on the body and particularly the heart.   According to The British Heart Foundation, partaking in a regular yoga practice not only increases flexibility, balance, and concentration, but more oxygen in the blood helps reduce blood pressure.  Yoga breathing is called pranayama, which can also aid relaxation and in turn the nervous system, connecting the respiratory system to the rest of the body.

 

Respiratory Health

Yoga is not all about bending your body into impressive poses, but also improving the posture and working on a breathing technique. Pranayama is the practice of controlled breathing, whether alternating through the nostrils (Nadi Sodhana), or Sama Vritti, where the length of time inhaling equals exhaling.  Although not scientifically proven, there is a belief that using a yoga breathing technique can help make the body stronger, as well as improve symptoms of respiratory illness like bronchitis and asthma.

These practices are not a cure, but an aid to good health and should be treated in such a manner.   Asthma sufferers have often been told to swim because of the variety of muscles used, as well as breathing in through the nose and out through the mouth.  Yoga has a similar ethos, but has the added benefit of concentrating on spiritual well being, body strength, posture, and relaxing the body while opening the airways.  Using yoga techniques may set up a barrier against symptoms of the common cold and other ailments.  By concentrating on the body’s overall health and supporting the immune structure, potential illnesses will stay away.

Get Thrive Yoga Mat
Get Thrive Yoga Mat

Basic Yoga Breathing Exercises

Taking a yoga class twice a week is proven to relax the body and promote good health.  With busy daily schedules, it is not always possible to take a class.  It is conceivable to partake in yoga breathing without leaving home.  The following steps are the basics for Pranayama, and they should be practiced at least three times a week.

 

  • Sit on the ground with legs loosely crossed
  • Place hands, palm facing down on knees
  • Make sure the back is straight, with tummy in and shoulders back (no slouching allowed)
  • Concentrate on breathing
  • Breath in through the nostrils for five counts and hold for ten counts, then exhale through the mouth for ten counts
  • Repeat these exercises 10 times

 

Yoga and its benefits, including the breathing exercises, have infiltrated the Western world and Western medicine with many doctors realizing its benefits on mind and body.  Taking a proactive approach to an individual’s health may help prevent certain illnesses and manage others.  So take a deep breath through the nostrils and join a yoga class, it can be lifesaving.

To read more on Yoga and its benefits, please visit www.getthrive.com

 

RESOURCES

British Heart Foundation

Breathing exercises

 

Add Aerobics and You’ll Deter Aging

Yoga, Pilates, and strength training are all beneficial forms of exercise; however, a new study points out that good old aerobics can delay the aging process.

Jump On It!

With each decade, it seems that a new version of physical movement becomes all the rage. And with that, comes a deluge of media hype purporting the exercise’s superior advantage over others. Now we’ve got hybrids of ballet and yoga, swimming and Pilates, and strength training in circuits. And they’re all great!

Alternately, as research has recently reported, endurance training not only strengthens your heart but also blocks DNA from wear and tear. Jogging, cycling, and jumping rope have returned as your good friends. Aerobic exercise may very well slow down our aging process.

The Scientific Stuff

We have chromosomes. Packed inside each chromosome is DNA.

Our cells continuously divide and reproduce. To live a long, healthy life, we need to keep our cellular structure intact and active.

One thing that assists in protecting DNA is a thing called a telomere. A telomere is a cap that safeguards each strand of our DNA. As we age, the telomeres shorten, leaving portions of our DNA strands at risk. This causes deterioration to our cells. Eventually, cells become so weak they no longer can divide and reproduce. That’s, unfortunately, when we die.

So, let’s keep the telomeres long so they can keep protecting, and we can live longer!

The Aerobics Element

A recent study out of Belgium discovered that aerobics stimulates telomeres to grow in length. Blood samples and muscle biopsies were taken from participants in the study. Their task was endurance training. They began with 45 minutes cycling on a stationary bike. The researchers found increased levels of a particular enzyme. That enzyme prompts telomeres to lengthen.

Experimentation

The scientific truth points to—aerobics help telomeres grow. Some scientists, however, believe that some people are simply born with longer telomeres than others. That places them (if they live healthily) in a natural position to live longer based on their genetic predisposition.

A CEO of a fresh biotech firm believes in gene therapy. The company has experimented with lengthening telomeres in mice, and it’s been successful. The CEO places so much trust in gene therapy and her company’s experimentation that she, herself, has received doses. In the fall of 2015, she received “a dose of viruses containing genetic material to produce telomerase.” Telomerase is the protein that lengthens telomeres. She is the first (and only, so far) human patient to test the dose.

So for the time being, if we want to protect our cells, instead of gene therapy, we can exercise! Sweatin’ to the Oldies, Jazzercise, and other trusty forms of endurance training may come back into vogue. If those aren’t your style, what type of aerobic fun will you choose?

For more articles on exercise, health, and long life check out www.GetThrive.com

Just Relax: Deep Breathing Exercises For Anxiety

Deep breathing exercises is the key to keep anxiety symptoms under control.  When anxious, the body goes into overdrive and a sense of helplessness and panic takes over.  Here are a few obvious indications that a person may have anxiety:

 

  • Hyperventilating
  • Panic attacks
  • Palpitations
  • Sweats
  • Shakes
  • Light headiness
  • Fatigue
  • Chest pain

 

Breathing Trouble

A majority of these symptoms are interlinked.

What Is Hyperventilation?

Hyperventilating and the feeling of losing control may cause a panic attack.  When hyperventilating there is too much oxygen in the body, yet there is a feeling of gasping for air.  A sense of suffocation and panic takes over, leaving the body exhausted, trying to figure out how to gain back control.  A person may break into a sweat, experience palpitations and their body may even shake. With too much oxygen in the body, it needs to be dispersed.  To use this oxygen, the body needs to produce the right amount of carbon dioxide, which is difficult when a hyperventilating.

How to Recover from Hyperventilation:

To restore the correct balance of carbon dioxide and oxygen, there needs to be a control of breath.  With deep breathing exercises, the production of the stress hormones like cortisol and adrenalin can be controlled, resulting in a feeling of control, without any panic.

 

Benefits Of Deep Breathing Exercises

There are numerous benefits of perfecting a “deep breathing” technique, including:

  • Slows breathing down
  • Controls the symptoms of anxiety
  • Lowers blood pressure
  • Metabolism decreases
  • Nitric oxide (helps information travel from the nerve cells to the brain) levels are increased.

 

Just Relax: Deep Breathing Exercises For Anxiety
Calm The Mind

How To Deep Breath Properly

 

Deep breathing practice, also known as “diaphragmatic breathing”, aids mind and body control, which helps with stress and anxiety.  Deep breathing includes the expansion of the belly, and the intensifying of the inhalation and exhalation.  These techniques, decrease the breathing regularity but raise the blood gases, producing a calm and controlled feeling.  The breathing technique is often carried out in exercise regimes like Tai Chi and Yoga, to enable the person to focus, retain balance and composition.  Taking a class in either discipline will help master deep breathing and relax the body and mind.  If for whatever reason, attending a class is not practical, then practicing these techniques at least twice a day will help the body find a new rhythm and control.

 

  1. Place one hand just below the collar bone and the other hand on the diaphragm, which is just below the ribs and just above the belly button.
  2. Close the mouth
  3. Inhale through the nose for the count of 4
  4. Exhale through the mouth for 8
  5. Repeat this exercise three times

 

What To Do

If consumed with the feeling of stress or anxiety, lay down, to steady the body and try this deep breathing exercise (if in public, find a seat):  Place a hand on the belly and feel it rise and fall in rhythmic pattern, with no pause between breaths.  The inhale and exhale should be counted as one breath, making sure the exhale is twice as long as the inhale.  When the deep breathing technique is perfected, it can be performed anywhere, even standing up.  It’s bets not to take in quick blasts of air because it will hit the back of the throat and may in itself, cause anxiety.  These exercises may be practiced morning and evening, and soon the body will find a new and calm way of deep breathing and will begin to switch the anxiety off.

 

To find out more about “deep breathing and its benefits, visit www.getthrive.com

 

Just Relax: Deep Breathing Exercises For Anxiety
Calm The Body

 

RESOURCES

There are a number of useful apps that help you focus and deep breath.

Breathe2Relax

Breathing Zone

National Center for Complementary and Integrative Health

 

7 Strategic College Tips for Teen and Adult Students

Teens entering college can always use advice, but what about us older folk heading back to school? Here are some tips to help make your college experience successful, regardless of your age.

Learning Curve For Everyone

Whether you’re going to college for the first time or returning later in life, there are several tips that you may find helpful. Today’s learning environment is unique, and if you haven’t been to school in a while, these tips may prove to be invaluable.

1) Figure out your “why”

It’s essential that you keep yourself motivated. In college, it’s completely up to you what you want to get out of your experience. Identifying why you’re attending—your eventual goal—is imperative. When times get tough, you’ll need to remind yourself of your “why” to keep yourself motivated.

2) Become a master time manager

If you’re away at college for the first time, you won’t have mom around to give you wake up calls, project due-date reminders, or clean socks. For any aged student, you’ll have to learn how to manage your time to include classes, studying, eating, sleeping, and maybe a job and taking care of your family.

3) Become super tech-savvy

Most kids have this covered already. For the older set, we can’t afford to get tech-intimidated. Plan on taking notes on a tablet or a laptop. Your professors will have syllabi, project assignments, and grades posted online. Plan on doing research and collaborating on team projects with strangers over the Internet. Laptop advice: don’t forget to use firewalls, virus protection, and back-up your files.

4) Schedule sleep

Proper rest will keep you healthy and keep your brain cells popping. Staying up all night to study may backfire on you in the morning. If you lose sleep in the evening due to rowdy roommates or a toddler with a nightmare or the flu, try to work in a nap. Sleep matters.

5) Get involved on campus

Your classes are just a part of your college engagement. Whether it’s a club, sport, or spending time in the library, your involvement on campus will make a difference in your personal satisfaction (and possibly to your future employer.)

6) Introduce yourself

As per advice from professors, they highly suggest you introduce yourself and formally meet. They like to put a face to the name and work. Going to see them during their office hours lets them know you’re a committed student. Professors are there to be instructors, but also mentors. Help create a positive working relationship.

7) Use every resource to help you study

Use a tutor, a cohort, flash cards, and any other people or tools that will aid you in preparing for exams. Knowing how to study will help you be a successful student both in learning and getting the grades.

Everyday Is A School Day

Learning is a life-long process. As times change, so make approaches to education. We’re all capable of being successful, so let’s keep supporting one another and offering helpful tips whenever we can.

 

For more interesting articles regarding your health and wellness, visit GetThrive.com, today!

 

Anti-Stress 2-in-1 Kit
Anti-Stress 2-in-1 Kit