5 Simple Exercises You Can Do Anywhere !!

No More Excuses Allowed

It’s a good thing the human body is made the way it is, because there are many exercises you can do anywhere, at any time. All you need are a couple of makeshift weights you can find around the house and the physical weight of your body.

When exercising, remember to get a good warm-up and finish off with a slow cool-down. This is important to prevent injury and is easy to accomplish no matter where you are. Walking works well for both your warm-up and cool-down routine.

Here are 5 simple exercises you can do anywhere:

• Start off with a few small sets and build up from there.

1. Tricep Dips. Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent. Lower yourself down so your elbows bend no more than 90 degrees and push yourself back up.
• Straightening your legs increases the workout.
• Avoid this exercise if you have wrist or shoulder problems.

2. Pushups. Everyone knows the standard pushup position, so let’s try some things to change it up a bit.

• You can do pushups with your hands wider than shoulder width to get more of a shoulder and chest workout.

• If you bring your hands together into a diamond shape near the center of your chest you will work more of the triceps and shoulders.

• Working half pushups – either going only half way down and then back up, or starting from the floor and only pushing up half way and then going back down – will intensify your pushup workout.

3. Crunches. Crunches are great for your abs if you do them correctly. Done incorrectly, they can put undue stress on your neck and back. To avoid injury, be sure to use the correct techniques.

• The biggest risk is if you jerk your neck to give you the force to crunch. While doing crunches, keep your hands behind your head and your elbows back while using your stomach muscles to lift your head and chin towards the ceiling.

• Once you’ve mastered this technique, try lifting your legs off the ground or assuming a bicycle position with one leg bent and the other straight off of the ground.

4. Squats. Body weight squats are a great exercise you can do anywhere and a fantastic way to learn proper technique. Start off your squat workouts by lowering yourself only a foot or so. Then work up to deeper squats as your muscles become accustomed to the exercise.

• If you’re feeling a bit advanced and in need of a more intense workout, grab two 2-liter bottles filled with sand and try performing squats while holding one in each hand.

5. Calf Raises. Calf raises can be done wherever there is a raised surface, such as a stairway. If you need balance, hold onto the railing. Facing the stairs, stand with only your toes on the stair and your feet extending out past it. Standing straight up, lower your body down below the level of the stair and then back up onto your toes.

• Even though it seems as if this is an ankle exercise, it also works out your calf muscles.

• The biggest emphasis on this exercise is the ability to go from an extreme negative position with ankle below toes to an extreme positive position, ankle fully raised.

With these five exercises, you have a full body workout. Remember to pay attention to your body and take it easy at first. Soreness is a good thing, but pain means you need to stop. Try these exercises out today and feel the healthy difference of fitness on the run.

Best and Worst Foods for a good night Sleep.

Getting a good night of rest is important. If you are having difficulties sleeping, the root of your problem might boil down to your diet. Find out which food promotes or disrupts sleep.

BEST FOODS

1. Tryptophan-Rich Foods

A glass of warm milk has always been the solution to sleep problems such as insomnia. Age-old wisdom claims that warm milk has a special calming effect that makes it easier for us to fall asleep. While studies have shown that drinking warm milk before bed does have a positive effect on our ability to sleep, it is actually a chemical called tryptophan that holds the magic. Tryptophan is a sleep-inducing amino acid that can be found in dairy products, as well as other foods like nuts and seeds, bananas, eggs, and honey.

2. Carbohydrate-Rich Foods

When it comes to losing weight, nutritionists often advise against the consumption of carbohydrates right before bedtime. If you are desperate for that good night’s sleep, however, having foods that are rich in carbohydrates could do you some good. When you complement dairy with carbohydrate, the level of sleep-inducing tryptophan increases in your blood. Some ideal late night snacks that will have you hit the sack might include cereal topped with milk, cheese on toast, or yoghurt and crackers.

3. Any Little Snack
 

Trying to fall asleep on an empty stomach may prove to be a challenge for some. If you find yourself struggling with insomnia, having a little something to eat might help. Do not go on a nighttime binge, though, or you will find yourself back at square one. Keep the snacking small, so that you don’t end up feeling too stuffed and uncomfortable to fall asleep. 

WORST FOODS

1. Caffeine

 

No prizes for guessing why caffeine has made it on this list. Caffeine-laden beverages, particularly coffee, tea and energy drinks, have a reputation for keeping you awake and providing that extra boost of energy. If you are gulping down all that caffeine during the day, chances are you are not going to get that good night’s sleep.  Chocolate, cola, and certain types of pills and medication such as weight loss pills, diuretics and pain relievers may even contain more caffeine that your regular cup of coffee. Our advice: abstain from caffeine four to six hours before bedtime.

2. Booze
 

While alcohol knocks you out and helps you fall asleep quicker, you are more likely to find yourself waking up frequently throughout the night with headaches, night sweats and even nightmares. Unless you are really trying to get yourself wasted, do not have alcohol on an empty stomach and make it an effort to balance each drink with a glass of water.

3. Spicy Foods
 

A heavy meal of spicy food such as curry may be a bad decision to make at dinner. Your stomach does not quite like the idea of fiery spiciness. Know your limits.  If you want to avoid a night of stomach discomfort and heartburn, avoid taking spicy meals before bed.

4. Protein-Rich Foods

As great as protein is for you, having too much of it before bed will be something you will regret. Protein takes more time and effort to digest, hence the duration it remains in your stomach. Skip high-protein snacks at night and opt for more sleep-friendly options like crackers or a glass of warm milk.  

5. Liquids
 

Staying hydrated throughout the day is absolutely important for your body. Note the key word: day. Consume sufficient water in the daytime and begin cutting back on the liquids about 3 hours before you go to bed. Once you are in deep slumber, the last thing you would want is constant visits to the bathroom.