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A few great exercising tips for Spring
Time to get back into your exercise routine this spring
Ramp up slowly:
The first steps are always the hardest, but they are also key to creating consistency. Try to get some exercise 2-4 times per week on alternate days. One of the best ways to get sore or injured is to go hard on the weekend and do nothing during the week.
Walking or Hiking:
Spring is finally here! The days are getting longer and the weather is great. So shake off the last of those cold, dark winter days and get outside when possible. If you live close enough, consider walking to work. Swap commuting for walking whenever possible. The positive effects won’t be immediate, but they’ll sneak up on you quickly. Soon, you’ll find you have more energy and can walk longer and faster with little additional effort.
Improvise with your surroundings:
To add variety to your outdoor workout, utilize what’s right there around you (though obviously don’t play fast and loose with health and safety, guys – be sensible!). Steps, benches, and stairs provide a great opportunity to make exercises and increase the difficulty and intensity of workouts.
Jogging:
Jogging is a great way to combine your Spring exercise routine with fresh air, so It’s time to say goodbye to those fluorescent lights and say hello to the fresh air, soak up some vitamin D. You can explore new parts of the neighborhood by jogging to your morning coffee stop, jog to or from the gym, and combine other errands with your jog.
Take a hike:
With Nature waking up, wildflowers blooming, tiny little leaves sprinkling the trees… why would you stay at home? Spring is probably the best season for hiking, but make sure to take your fitness level into account when planning your first trip. Remember that you’ll be carrying more gear than usual for the unpredictable spring conditions. We recommend your first trip out be a shake-down to work out the kinks; one in which you’re a little less committed if something goes wrong.
Cycling:
Spring is a great time to start cycling around town. Cycle by yourself, with friends, or with a club. You’ll be surprised how much can be done just by pedaling in terms of your health. Or if you already cycle, there might be other people in your surroundings who you’d like to persuade to start doing this amazing sport with you.
Swimming:
Swimming is an exercise for people of all ages. It helps you to get or stay in shape, but the benefits also extend to mental health. Swimming builds endurance, muscle strength, and cardiovascular fitness. It’s great for your arms, legs, and core!
TOP 5 WATER SPORTS AND ACTIVITIES IN CANADA
We have gathered the 5 most popular water sports for you
- Kayaking, canoeing
With almost 2 million lakes and rivers, there is an abundance of choices! Nothing better then experience the intimacy between yourself and the gorgeous Canadian nature. As an added bonus, both are wonderful exercises for the upper body!
- Scuba Diving
You don’t have to spend long around a group of travellers before someone brings up scuba diving. It’s the perfect activity for romantic getaways, adventurous backpacking trips, family holidays, and everything in between. You can spend hours exploring the mysteries of the deep and discovering the endless beauty of the “underwater world”.
It’s not common knowledge, but Canada offers some of the best diving in the world, in some of the most untouched marine environments.
- Sail boating
One of the most popular water sports is sailing, which revolves around relying on the wind to propel a sailboat on the surface of the water. Make sure you carry lot’s of food and snacks- beware, do not be dehydrated.
- Stand up paddling
SUP( Stand- up paddling) is one of the world’s fastest-growing water sports. Stand up paddle boarding is a cross between kayaking and surfing. It is one of the most recent additions to the best water sports in Canada, suitable for virtually any water environment, from the ocean to quiet lakes and rivers. It’s a great water sport for you to start from because of it’s level of fitness testing, adventure and above all, patience.
- Wake boarding or water skiing
Wake boarding and water skiing are one of the most popular water sports in Canada. Balance is crucial for this fast sport adventure. A wonderful activity whether on a calm lake or in the ocean waves, water skiing is easy to learn and fun for all ages. The rider is usually towed by a rope behind a boat, but can also be towed by cable systems and be pulled by other motorized vehicles.
Many Canadians facing mental health challenges due to pandemic
The Implications of COVID-19 for Mental Health
Mental health affects the way people think, feel and act. Taking care of our mental health is just as important as having a healthy body. The smartphone addict generation was already complaining of sleep disorders when the pandemic turned their issue into “coronasomnia”.
According to a recent survey, 40 percent of Canadians said the pandemic has had a negative impact on their mental health. Many believe, it will stay long after the pandemic is over.
It’s been more than a year of worrying about getting sick, stay-home restrictions, and economic challenges have taken a toll on Canadians’ mental health.
The second wave of the pandemic has intensified feelings of stress and anxiety, causing alarming levels of despair and hopelessness in the Canadian population.
When it comes to the pandemic and mental health, we’re not all equal
According to CMHA, 45% of women, compared to 34% of men been treated for mental health problems. Pandemic affect women and men equally, but some are more common among women. Abuse is often a factor in women’s mental health problems. Treatments need to be sensitive to and reflect gender differences. CMHA findings also say that 51% of Canadians worrying about the safety and effectiveness of the Vaccine.
Pandemic has brought forth a deep sense of fear of the unseen and the unknown for humanity, which coupled with grief, loss, isolation, pain, and anxiety — all emotions that are unpleasant — has impacted our psychological well-being.
Certainly, there have been numerous reports stating a rise in cases of people suffering from mental health issues, such as depression, PTSD, anxiety, suicide, etc.
Even in 2021, with the rising number of COVID-19 cases and the possibility of another lockdown happening, mental health-related issues continue to affect many.
Working remotely surely taught us the news module of working within the comforts of our homes, but one of the biggest downsides of that is the fatigue that one feels after attending virtual meetings and webinars for extended hours.
Pandemic impacting the mental health of young adults
Coronavirus disease (COVID-19) can affect children and young people directly and indirectly. CDC developed a COVID-19 Parental Resource Kit.
It ensures Children and Young People’s Social, Emotional, and Mental Well-being to help support parents, caregivers, and other adults serving children and young people.
Social distancing and the pandemic have certainly made us more and more lonely, thus social isolation has become a pressing issue.
Social media, FaceTime, and Zoom calls can’t replace the human touch, Our social interactions have changed.
Will vaccinations put an end to mental illness caused by the worry of the disease?
With vaccinations ramping up, we should be seeing the light at the end of the COVID-19 tunnel.
Unfortunately many are anxious that people are getting complacent and no longer exercising the needed diligence to remain safe until the bulk of the population has been inoculated.
What does mental toughness or resilience mean?
The term “Resilience,” commonly used in relation to positive mental health. It is actually borrowed from engineering, where it refers to the ability of a substance or object to spring back into shape.
It determines how we manage our thoughts, emotions, energy, and productivity. Mental toughness (or resilience) means that you can cope better with hardship and negativity.
You can also train yourself into healthy habits that will keep you thinking and behaving positively.
Mental resilience is a skill that can improve. Here’s how:
From meditation to fitness and art-related activities, there are several different strategies and techniques used to improve mental toughness:
1. Improve physical health
Try to eat well and get exercise if you can. Often when we’re physically fit we tend to have a bit more energy which then makes taking on problems a bit easier
2. Skill Acquisition
In psychology, skill refers to any competent, rapid, and accurate performance, including a wide range of mental activities. Acquiring new skills can play an important part in building resilience. Acquiring new skills within a group setting gives the added benefit of social support, which also cultivates resilience.
3. Try to Stay Motivated
Creating small, actionable steps makes our goals achievable, and helps us to regularly work towards these goals, creating small “wins” along the way. Try to accomplish one small step towards your goal every day.
4. Make connections
Resilience can be strengthened through our connection to family, friends, and community. A healthy relationship offers support during difficult times and can help us to reclaim hope. Likewise, assisting others in their time of need can benefit us greatly and foster our own sense of resilience.
5. Accept that change is a part of living
We all learned that change can happen quickly and at any point in life. This means, understanding that things can and will be different from how they are now. As a result of difficult circumstances, certain goals may no longer be realistic or attainable.
By accepting that which you cannot change, it allows you to focus on the things that you do have control over.
6. Nurture a positive view of yourself
Working to develop confidence in yourself can be beneficial in building mental resilience. Having a positive view of yourself is crucial when it comes to problem-solving and trusting your own instincts.
7. Keep things in perspective.
When times get tough, always remember that things could be worse; try to avoid blowing things out of proportion. In cultivating resilience it helps to keep a long-term perspective when facing difficult or painful events.
8. Take decisive actions.
Instead of shying away from problems and stresses, wishing they would just go away, try to take decisive action whenever possible.
Creative ways to exercise during pandemic
Our Recommendations for Getting Fit on a Budget
The COVID-19 pandemic has brought our fast-moving world to a standstill. Whether you’re a fitness fanatic or casual gym-goer, the thought of picking up a dumbbell covered in germs is enough to make anyone cringe.
You might be wondering how you’re supposed to go about this whole at-home workout thing.
Find workouts through online videos and apps.
The internet is chock-full of free exercise videos. From yoga to Zumba to circuit training that you can do in your backyard. Test out a few exercises to find a series program or instructor that you like.
Walk, run or bike outside
Everyone could use a little fresh air. Hit the pavement in your neighborhood and challenge yourself to walk, run or bike a number of minutes or miles. If you’re an experienced fitness buff and you’re really looking to ramp up your heart rate, opt for hills or try a running-based HIIT workout. And, yes, it’s possible to keep this up even in the cold winter months.
Focus on bodyweight movements.
Now’s the time to incorporate bodyweight exercises into your workouts. These tried and true movements include things like pushups, squats, lunges, planks, and burpees. Pick a few different movements and create a circuit workout by completing as many reps of that one movement as possible in one minute. Repeat this for 15 to 20 minutes.
Utilize items around your house
Run up and down your basement stairs, use a chair for triceps dips, or grab cans of soup or a gallon of water as a weight. Just jumping over a shoebox a few times can also be an effective burst of cardio.
Involve your household
If you have kids, try to encouraging them to do pushups with you or organizing a backyard obstacle course. Also, never underestimate the power of playing tag with them or get the whole family involved in a backyard soccer game. These are all great ways to make memories with your family and burn off some stress and anxiety.
Start your home workout without breaking the bank, with these inexpensive types of equipment
Setting up a home gym can be pricey and requires lots of room. Fortunately, there are other options for your at-home exercise within a budget. Here are a few of our recommendations:
Jump Ropes:
A very simple and affordable tool. Well known as a great calorie-burner. It strengthens the upper and lower body and burns a lot of calories in a short time.
Resistance Bands:
A good quality resistance band set can really tone your body for good, with the right training plan.
Pull-up Bars:
As You probably know already, Pull-ups are simply the staple in upper body workouts! All You need is a good quality pull-up bar with the desired weight capacity.
Suspension Trainers:
Suspension Trainers are must-have tools for any home gyms. They provide users with enduring, professional-grade workouts for all fitness levels.
Exercise or Stability Balls:
They are large, vinyl balls you can use to strengthen and stretch your body, improving core stability and balance
Kettlebells:
A kettlebell looks like a cast-iron cannonball with a handle on top. They come in various weights. You’ll use them as you do things like lunges, lifts, and shoulder presses.
AB Rollers:
It’s a great little tool to build your core muscles. Using an ab roller is a direct core exercise that works your deep ab muscles.
Step Platforms:
Step platforms have been around for decades. Step platforms are versatile, adjustable, and come in different sizes to accommodate storage needs and fit your physical size.
credit: health.clevelandclinic.org/
7 Benefits of Stand Up Paddle boarding
THE ULTIMATE TRAVEL WORKOUT
The popularity of stand-up paddle boarding has exploded over the last two decades. It is a pretty great sport, allows young and old to experience the nature in a variety of forms. It’s an escape, an adventure, and a low-impact form of exercise. Not only is paddle boarding good for our stoke but it had quite a few health and physical benefits as well. Through paddle, boarding paddler is able to get a great workout and huge enjoyment simultaneously. So check out a few Health Benefits of Stand Up Paddleboarding below.
1. Helps with balance
Staying upright atop your wobbly stand-up paddle board (or SUP) does more than keep you dry, it requires a lot of balance to stand up on the board. You’ll be practicing both, your core and leg strength to keep yourself balanced on the board. A good sense of balance is vital for those in certain jobs, particularly any which involve ladders or heights.
Ready for the waves...
2. Low impact workout
If you’re not at the peak of fitness, or looking for a good way to lose a few pounds and tone up your muscle, this is a really good, low impact way to start. Paddle boarding steals many such heart-healthy treasures from cross-training, running, aerobics, and cycling without shivering your timbers. You’re under no pressure to do more than you are capable off as well. You choose what you do and when you do it.
3.Weight loss
While you may not think a gentle paddle is doing anything, it will. Paddle boarding is a great way to lose those few extra pounds. A SUP will help you build up muscle slowly, and as you do you will tone up, look leaner and start to feel fitter. Paddle boarding can burn 300-400 calories, just by paddling casually across the water.
Walking and running are seen as good ways to burn calories and lose weight, but a SUP is a lower impact sport and so you are less likely to suffer an injury and more likely to continue with it.
4.Posture
Did you know, just reading this article at your computer misaligns your spine? Our bad. Let us atone by pointing out that SUP-top balancing also builds the habits and muscles needed to straighten you out again.
5. Works the whole body
This is also, many of the great advantages of paddle boarding. Your whole body gets a good workout and most of the time you don’t even realize it. The simple act of walking in to the water with your SUP and balancing on it gives your muscles a workout, and then you have the paddling on top.
6. Stamina
Sometimes every day tasks just seem too hard. They taking too much energy and use too much muscle power. Building up your stamina makes it easier to get through the day and get everything done.
The overall effect of paddle boarding helps to getting stronger. Strengthening your muscles will make it easier to do physical activities, while the cardio workout helps develop your endurance. Reducing stress levels is a great help with stamina too, as it gives you a clear mind work on any problems you may have.
7.Stress Relief
Stress can cause many health issues, including heart problems and it stops you from thinking clearly. Reducing stress can improve your mind so you can think clearly, and this is a huge benefit to everyone’s life. Just breathing in the fresh air and being on the water by yourself can be enough to get rid of that negative energy!
So, what are you waiting for? It’s time to get on your board and start paddle boarding today!
Boost Your Performance at Home With a Resistance Band Workout
Home workouts are realistically the silver lining of this whole hectic year. When COVID swept in and decimated our usual routines in one fell swoop, who knew working out in our living rooms would be what we all needed?
Now that gyms have been forced to close again, many of us rediscovered the power of the resistance band. You don’t necessarily need fancy pieces of equipment or racks straining under heavyweights on hand. Resistance bands
are cheap and effective for a variety of workouts – probably far more effective than you might think.
With practically an endless number of resistance band exercises at the ready-to-spice up your workouts, these simple, stretchy game-changers are both versatile and fun to use. If you grab a few different bands, you can work every muscle from head to toe.
Resistance Bands
Resistance bands are versatile strength training tools. They’re lightweight and portable, and they cost less than a month’s membership at most gyms, yet they can significantly enhance strength training workouts.
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