The steps to making positive changes in your life can be simple to recognize, but difficult to put into practice. With time, planning, and willpower, you can make the changes you want to better your life.
Whether you want to reduce stress, lose weight, sleep more, or create a wellness routine, these tips can help you achieve your health and wellness goals.
- Set attainable goals: While your goals should push you out of your comfort zone, they shouldn’t be so far-fetched that you feel overwhelmed or anxious. Set specific goals that you feel confident achieving. For example, if, overall, you want to lose weight, set small goals each week such as working out at least 30 minutes a day or eating more vegetables for your snacks. Looking to increase your strength and balance? We offer a wide variety of fitness therapy products that can help you get off to the right start through simple, easy-to-do exercises. Small victories will help you reach your main goal while keeping you motivated to continue.
- Make it personal: No two people are the same. Set goals that are relevant to you and your lifestyle. There is also a higher chance of achieving your goals when you make them for yourself and not for someone else in your life. Create a health and wellness routine that will better your life because you want it for yourself.
- Find support: In today’s connected world, it is easier than ever to find others who share your goals. Reach out to friends, family members, or online communities to create accountability. Having like-minded individuals around you will help you achieve your goals.
- Sleep better, feel better: When it comes to your health and wellness, sleep plays a vital role in improving your mental and physical health, from decreasing stress and fatigue to improving blood pressure and stamina. Our Tempur-Pedic mattresses help reduce the number of pressure points on your body, so tossing and turning can be a thing of the past. Looking for a pillow? We offer the best ergonomic pillows for side-sleepers, back-sleepers, or stomach sleepers so you can feel comfortable and stress-free whenever you rest.
- Establish realistic timelines: Take it slow. Success will not happen overnight. Nevertheless, having an endpoint helps you stay motivated as you work towards a deadline while also giving you a chance to reflect on how far you have come in your journey. Whether bi-weekly, monthly, or quarterly goals, write down your personal deadlines and check in with yourself when you reach those dates.
- Be persistent: There is a chance you may “fall off the wagon.” Be easy on yourself if, and when, this happens. It’s part of the process. If you stray off course from your goals, use that as a learning experience. Think about why you fell back into a bad habit and what you can do in the future to prevent a lapse from happening again. Eventually, your new healthy habits will come naturally.
To learn more about how you can achieve your health and wellness goals, visit your local Relax The Back store to speak with our trained specialists to learn about products and solutions that will help you live your best life.
November brings the beginning of the holiday season. It’s time for cheerfulness, gift giving, seeing friends and family, and taking time off work to travel. However, this time of year can also bring a lot of stress. Did you know the average American spends one standard work-week a year on holiday activities alone? That’s roughly 42 hours a year spent on shopping, traveling, wrapping gifts, returning gifts, going to holiday parties, and prepping for holiday parties.
Staying healthy during the holidays can be done. While the stress and demand of the holidays can take a toll on your body, there are ways to maintain a positive physical, mental, and emotional state. This year, enjoy the holidays and keep stress at bay with these helpful tips.
- Get enough rest: Inadequate sleep can leave you feeling irritable, weaken your immune system, and worsen the feeling of pain. Treat yourself to an early gift and ensure you’re getting the best night’s rest with these sleep products.
- Careful when carrying heavy bags: Lift luggage and heavy shopping bags in stages. Be sure to never twist when lifting heavy bags. Pivot your feet so your entire body moves together, in one direction, instead of only twisting your back. See other ways to stay pain free when traveling this holiday.
- Stay hydrated: Dehydration can be a serious problem, especially around the holidays. When the temperature drops, we may feel that we do not need water as much but that is quite the opposite. Aim to drink half of your body weight in ounces each day. For instance, if you weigh 150 lbs., try to drink 75 oz. of water.
- Plan ahead: Whether you’re heading to the mall, doing your shopping online, or making dinner for friends and family, make a list to save you time and energy. Lists will help keep you organized while avoiding unnecessary time on your feet spent aimlessly walking around.
- Don’t abandon your daily routine: It’s important to both your physical and mental wellbeing to stick with your daily habits. Continue your workout schedule, meal planning, and so on. Make these habits work with your holiday schedule, not against it.
- Set aside time for yourself: This means being okay with saying “no” to events and plans that we know will cause more stress than cheerfulness. Use this time to take your favorite workout class, soak in a warm bath, get a massage. Add one of our many massage products to your gift list, or treat yourself early, so you can relax at home and feel the benefits of massage whenever you need it.
We hope these tips help you have a stress-free and pain-free holiday season with friends and family. Be sure to follow us on Facebook and Twitter or visit your local Relax The Back store for more holiday gift ideas.
We all know how important exercise is to weight loss. Although, there are many more benefits in addition to weight loss when it comes to maintaining an active lifestyle and as we age, it is even more important to make movement and exercise part of our day.
Here are a few benefits of exercise:
- Increase blood flow
- Decrease risk of heart disease
- Boost high-density lipoprotein (HDL), also known as “good” cholesterol
- Decrease unhealthy triglycerides
- Improve your mood with as little as 5 minutes of exercise
- Increase muscle strength and endurance
The health benefits are difficult to brush aside. The simple fact is that we must find time to exercise and move. Thankfully, this doesn’t mean hours spent at the gym. Find out how you can be a happier person by creating (and sticking to) a regular workout routine with this helpful infographic.
A new year is officially upon us and with that comes new goals and wishes for our health and happiness. Making time to relax and find relief in our busy lives should be a priority. Overtime, chronic stress can cause serious mental, physical, and emotional harm.
Irritability and anger due to stress can arise when dealing with everyday challenges such as traffic, work, bills, and family, to name a few. It can also lead to health concerns such as cardiovascular disease, high blood pressure, or a lowered immune system.
This year, take control of your stress. Understand your personal limitations and be mindful of situations that make you feel overwhelmed.
We’ve put together this helpful infographic to provide tips on ways you can relieve stress, improve your mood, and improve your overall quality of life. In addition to our New Year’s resolutions for a stress-free year, these relief tips can help you relax and unwind throughout 2017.
Are you hoping to become a morning person in 2017? If your New Year’s Resolution was to work on your morning routine, take a look at the helpful infographic below.
Many studies show that having a consistent morning routine sets the tempo for the rest of the day. Our willpower to accomplish tasks is strongest after we wake up. By maximizing your mornings, you can increase productivity, reduce stress, and improve your health and mood. Here are a few ways to take back your morning.
- Set a routine: Starting each day the same way helps train your brain and reset your internal clock. Make a pot of coffee, read the morning news, or listen to some calming music when you wake up.
- Be active: Get your blood flowing early. Take a walk, stretch, or do your favorite workout. This helps you feel more alert and motivated throughout the day.
- Do not hit snooze: We know this is easier said than done sometimes however, it is important to remember when starting a new routine. Research shows hitting the snooze button does more harm than good. You re-start your sleep cycling, which leaves you feeling groggy when you do get up.
- Do something you love: Write, read, play music, cook breakfast, anything that you truly enjoy. You’ll begin to re-associate morning time with joy and pleasure, making it easier for you to wake up early.
Take a look at more tips to take back your morning below.
Did you know 9% of premature deaths globally are due to physical inactivity? That’s roughly 5.3 million deaths that could be avoided each year. Studies have shown staying physically active reduces the risk of arthritis, diabetes, cancer, and heart diseases, to name a few.
Even with this information, when life gets hectic exercise (and often sleep) is one of the first things that gets put on the backburner. This in turn leads to your health suffering and medical expenses accumulating later on in life.
We only need 30 minutes of exercise a day, 5 days a week to start seeing improvements in mood, brain power, sleep quality, and overall happiness.
It’s never too late to make your health a priority. The benefits of only 30 minutes a day of exercise are vast. Take a look at this helpful infographic to read more about the risks of inactivity, the benefits of exercise, and more.