Health 16 September 2020
Workouts are in a constant state of evolution. Very rarely does anybody maintain the same workout for their entire life – in fact, it is virtually impossible. Reinventing your workout can offer you a multitude of health benefits and can work muscles that you previously may not have ever worked before. Deciding to reinvent your workout may be the best thing that you'll ever do and can be a great benefit to your health. Deciding to reinvent your workout can mess with your routine for a while – but when you are used to it – will have been a decision well made. This page will tell you six ways for you to reinvent your workout. Deciding to go ahead and reinvent your workout is a decision that should be considered carefully. You will only want to do it if it is beneficial to you, and you should not gratuitously make any changes.
Here are six ways to reinvent your work out.
Combat training is a fantastic way to reinvent your workout and to improve areas of your fitness that you may have never considered. Many people have begun adopting the Spartan system for women and men, which is an exercise and combat training routine based around the ancient warrior society of the Spartans, who hail from Greece. Fitness and combat routines can be a fantastic way for you to improve your overall health and fitness and to develop your strength. Combat training is an area of fitness many people do not consider but is an area that can build endurance, stamina, and confidence. Combat training should definitely be considered as a part of your potential new workout. There are really no negatives one can take away from combat training, apart from the occasional bruise and injury!
Many people focus on strength training when they exercise, completely neglecting fitness training. Cardiovascular exercise is a very large component of fitness training and is an essential component of a proper workout. If you do not do regular fitness training, then it may well be worth implementing it into your new workout routine. Fitness training can help to improve your heart health and to help you fight heart disease and ageing. Some forms of fitness training you can do easily are jogging; running; skipping rope; jumping jacks; shadow boxing and using a rowing machine.
And, on the other side of the coin, if you do fitness training but not strength training, then it may well be time to consider pumping some weights! Strength training is a fantastic way to create the body that you want and improve your overall health. Strength training is a form of exercise that has very few disadvantages and is one that can be very addictive, and very fun. With strength training, it is very easy to become an absolute monster without even knowing – one day you wake up and you're a veritable bodybuilder, and you will be like, 'When did this happen?'
Endurance training, also known as aerobic exercise, is another wonderful form of exercise that you should consider as part of your workout routine. Endurance training can really improve your health and can help you to achieve levels of fitness that you could not have previously imagined. Endurance training is part of most Olympic workout routines – so you know it's good. You can perform endurance training at home, providing you have the room, and if not, then inside a gymnasium. Endurance training absolutely must be considered for your new routine.
Our bodies, with age, begin to become less flexible, and a lot tighter. To combat your muscles becoming inflexible, incorporate static stretching into your routine. Static stretching can help you to relax and is used in many Yoga classes. Static stretching lowers your cortisol levels and is of great benefit. You can perform it before or after your workout (or both). It is very wise to do it beforehand to prevent your body from becoming injured or to prevent you from pulling a muscle. Static stretching can be performed by doing toe-touches, neck extensions, head flexion, and a few yoga stances.
Bodyweight training is an often-overlooked form of exercise but is one that can seriously improve your physical fitness and strength. Bodyweight training is fantastic because it can be performed virtually anywhere, and you do not need a gym to perform it. You can do it in your bedroom, in the park, or even in the street! Some beneficial bodyweight exercises to include in your workout routine are push-ups; dips; squats; burpees; sit-ups and pull-ups. Bodyweight exercises are a fantastic way for you to strengthen up your body and should definitely be part of a workout routine.
Now, with the help of this page, you know six ways that you can improve your workout routine and strengthen your body. All of the suggestions made on this page can have great benefits, and when all are combined,will improve your life more than any amount of words could explain. Good luck!
5 min read
When we envision a person who is suffering from substance use disorder (SUD)—defined by having a history of past misuse, experiencing increasing mental health symptoms, or having a family history of addiction—we often picture someone waking up and instantly grabbing their first drink. However, in my experience working with those battling SUD for nearly a decade, I've learned that everyone's relationship with alcohol looks different and having a few too many drinks at night can be just as dangerous.
The time of day, amount, or type of alcohol one drinks doesn't define if they suffer from SUD or not—it's the compulsion to drink. By focusing on healthy stress relievers and implementing them into your daily routine, you aren't just avoiding another glass at night, you are curbing any inclination for SUD that you may have.
While you may feel the desire to reach for another drink after dinner and putting the kids to bed to relieve some of the stress you incurred that day, there are other things that you can do that are much more beneficial to your mental health and wellbeing.
Risks of Reaching for Another Drink
Reaching for another cocktail or glass of wine can feel like a great way to relieve the stress of the day at the time, but over time it can actually lead to the opposite. Excessive drinking is known to lead to increased anxiety, depression, and other mental health disorders such as increased risk of family problems, altered judgment, and worsened sleep quality. These can all lead to increased stress and create a continuous cycle I have seen in many of my patients, which often prove difficult to break.
Increased alcohol consumption can directly impact an individual's mood and temperament, too. In my patients, I've seen a connection between increased alcohol consumption and irritability, fatigue, and loss of interest in activities that previously brought that person joy—activities that people should always put time into, especially right now during the pandemic.
While drinking in moderation doesn't have serious implications for some, others are already at increased risk for SUD. One drink per day is considered moderate for women, while eight drinks or more in a single week is categorized as heavy drinking. It's important to monitor your intake—whether you are at increased risk for SUD or not. It is all too easy for one glass to become another, and then another. And if you keep reaching for just one more drink, you can start to build a tolerance, as it requires more and more alcohol to achieve the desired effect. This can result in dangerous, addictive habits that will alter your life, and the lives of those who care for you.
Three Healthy Ways to Relieve Evening Stress
Stress relief from alcohol is short-lived, but choosing healthier, alternative stress relievers can provide long-lasting benefits for both your mental and physical wellbeing. At Wellbridge, our team not only focuses on treating addiction but also on teaching healthy habits to support ongoing sobriety. And many of these learnings can be implemented to avoid addiction by handling stress better as well!
Below are three healthy stress relief ideas you can implement into your routine:
- Mindfulness exercises can be a powerful and mentally stimulating stress reliever. Throughout our therapeutic program at Wellbridge, we provide different opportunities to cultivate mindfulness. For example, breathing exercises, such as box breathing or diaphragmatic breathing, mindful walking, and progressive muscle relaxation. If you're looking for entry, guided meditation, check out this YouTube channel where experts post mindfulness exercises each week.
- Human connection is invaluable. Whether it is your spouse, your children, a friend, or even a therapist, connecting with someone else can be a great way to relieve stress. The additional perspective that another person provides can also help us feel that the anxieties and stressors we are experiencing are more manageable. If you are feeling increased stress from loneliness or isolation, reach out and schedule a Zoom coffee hour with a friend, or call a loved one to check-in and chat.
- Physical activity is an excellent stress reliever as well, for so many reasons. Not only can it help us get our mind off of stress, it enables our bodies to release endorphins and provides long-lasting physical health benefits. Physical activity doesn't need to be a full-blown workout if you don't feel up to it, or simply don't have extended periods of time to dedicate to a longer exercise regimen. Even a short walk or some stretching can go a long way towards improving your mood. I enjoy following guided, online yoga practices for both mindfulness practice and physical activity.
Despite my years working in this space, I am no stranger to giving in to stress. However, I've learned that by allotting myself a little time each morning and evening for activities that set a positive tone in my life—like meditation, journaling, and exercise—I've been able to better manage my stress and feel more prepared for heightened periods of stress. Do I manage to set aside personal time every morning and evening? Definitely not—life happens! But by doing our best to take regular time out for ourselves, we're all certain to be in a better place emotionally and mentally.
Putting Your Mental Health & Wellbeing First
It's important to also recognize that it isn't just stress that causes us to reach for another drink at night. With the added pressures and responsibilities of women in today's world, having another glass of our favorite drink at the end of the day can often seem like a quicker and easier option than other healthier ways to relieve stress.
However, it's essential to put your mental health and wellbeing front and center in your priority list—something that many women struggle with. But just like the oxygen masks on an airplane, you can't take care of others if you don't take care of yourself first. By focusing on implementing small, healthy habits and making them a seamless part of your daily routine, you ensure that you can show up in all aspects of your life and for all the people in your life.
If you are struggling with increased stress, be specific and honest with your support system about your need to preserve your mental wellbeing. Prioritizing your needs will help you be there for other people you care about in your life.
I always refer back to a quote from a Dar Williams song—a song about therapy no less! "Oh, how I loved everybody else when I finally got to talk so much about myself." Talk about your needs with others and find time to develop healthy coping habits. And if you feel as though you've already created an unhealthy relationship with alcohol, discuss that relationship with a medical advisor to learn if advanced treatment is the right option for you.