Working out is many things: exhilarating, fun, challenging, and it provides a long list of health benefits. What is not so enjoyable is the post-workout soreness that you experience after an intense workout session. Perhaps you joined a Pilates studio or you recently started hiking more seriously. If so, then you are familiar with the pain that can permeate your limbs the next day, but as unpleasant as the pain may be, sore muscles are quite normal after working out. 

The official term for this post-workout muscle pain is “delayed onset muscle soreness.” You can typically start to experience this pain a few hours after you finish your workout. That is especially true if you don’t exercise regularly, or if you haven’t done so in a long time. Trying a new workout routine, circuit, or even a new move can cause post-exercise muscle soreness. 

How To Alleviate This Pain

One of the easiest ways to help ease the pain is by using a foam roller, which is a cylindrical device made of foam. Depending on the type of foam roller, it can be softer or harder. Some of them vibrate to add a percussive massage element, while others are extra firm and textured, which enhances the intensity. These rollers help loosen tight muscles, getting rid of knots and reducing muscle soreness in the process. 

You can roll any area of the body that experiences pain or discomfort. The different lengths, shapes, and densities make the recovery fully customizable to your needs. Good foam rollers can be expensive because cheaper materials will dent or lose firmness over time. Invest in a quality foam roller to experience the following benefits. 

Localized Pain Relief

By using foam rollers or massage guns, you can target specific portions of a tight muscle. Doing so can provide near instantaneous relief, even if the area is extremely sore or tender. If you have experienced localized pain relief in an area due to stretching, you can expect a bigger benefit from foam rolling instead. The foam roller not only works to stretch the muscle, but also targets the sore area of the muscle belly. As long as you apply the proper amount of pressure and avoid a direct pressure point on bony structures, you can experience relief. 

Improved Passive Range Of Motion

Foam rolling is a form of self-myofascial release that can help improve flexibility and muscle recovery. Since foam rolling loosens the muscle fibers, you can expect a direct improvement in flexibility following your session. By foam rolling, you can improve localized range of motion by 10-15% temporarily. That is more important for people who regularly engage in activities that require a large range of motion. That said, it is equally beneficial for people who need help maintaining day-to-day activities. 

Improved Mobility 

There is a difference between flexibility and mobility. Although the two are related, they are not the same. Improving passive range of motion through flexibility training has a direct affect on your ability to move through larger ranges of motion (mobility). Foam rolling directly improves mobility as a result of improving passive range of motion. 

Increased Blood Flow

One study reported a 75% increase in total blood flow to an area directly after foam rolling. Not only does improved blood flow enhance recovery of the affected tissues, but it also helps prepare the body for movement or activity. This can help reduce delayed onset muscle soreness when applied post workout or after a strenuous activity. 

Accelerated Recovery From Strenuous Activity

By improving blood flow to the area and reducing inflammation, foam rolling can help muscles recover more quickly after engaging in strenuous activity. Foam rolling is also relaxing, and the enjoyability of a recovery tool is extremely crucial, as it makes you want to do it more often. Various studies confirm that foam rolling after strenuous activity increases anti-inflammatory proteins and reduces pro-inflammatory proteins. That results in less inflammation and aids recovery.

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No matter the weather, be it frigid or excruciatingly hot, staying active is one of the best things you can do for your health. Not only does it support brain, heart, and mental health, but it also helps reduce the risk of chronic illness. Some research indicates that people are more likely to adopt sedentary behaviors in colder weather. Don’t become part of the statistic; rather, challenge the norm and brave colder temperatures. 

You do not have to go out and trudge through the snow or cold rain in shorts and a T-shirt. There are easier ways to remain active in colder weather. We detail how to best go about doing that in this article. 

Why Stay Active During Cold Weather?

Sedentary activity is associated with several changes in important bodily functions. If you are sedentary, you are likely to have less energy, increased fat mass, higher blood pressure, decreased immune function, and reduced bone density. If you are unsure how to stay active in cold weather, ask a healthcare professional, or even the Internet, for tips. There are many programs tailored to your needs and fitness level. 

Wear Proper Layers

In order to enjoy your cold weather exercise routine, you have to layer properly, especially if you are venturing outdoors. It is the most effective for staying warm and dry, and it also helps to regulate your body temperature. You can also choose to change layers between warming up and your exercise routine to prevent sweat from accumulating. The three main layers to consider are:

• The base layer, which is the layer closest to the skin. Ideally, choose breathable, moisture-wicking clothing to help eliminate moisture while also providing some insulation. 
• The mid-layer goes over your base layer to help trap the heat. You have the option to choose the type of material and how thick this layer is, and the best choice for you depends on the weather and level of exercise intensity. 
• The outer layer goes over your mid-layer and should protect you from rain, wind, and snow. This is usually a Gore-Tex or waterproof shell. 

Always Warm Up

The cold temperatures can trigger physiological functions that impact energy, flexibility, and muscle function. Blood vessels constrict when they are cold and the body’s metabolic rate increases in order to help it retain as much heat as possible. Joints, tendons, and muscles have a tendency to be stiff in colder weather as well. Warm up for at least five to 10 minutes before you engage in any sort of dynamic exercise. Warming up also helps reduce the risk of injury and naturally increases blood flow to help the body retain heat. 

Be Prepared

Venturing outside to engage in exercise means that you have to be prepared and alert at all times. Check the forecast for precipitation and wind chill and always pack an extra layer to be safe. Let others know where you are going if the weather is not great. Carry a phone that is fully charged, especially if you go into the mountains to ski, snowboard, or hike. Finally, make sure you bring the necessary equipment, such as crampons or non-skid shoes. 

Stay Hydrated And Eat Enough

The body has to use more energy to regulate its temperature when exposed to colder temperatures. That means that you burn more calories and use more water. For this reason, eat a balanced meal that is rich in carbohydrates, healthy fats, and protein at least one to two hours before exercising in cold weather. Lower temperatures also reduce your perception of thirst, so you will be less inclined to drink water. Cold air also causes excessive water loss, which increases the risk of dehydration. Make sure to fill up your water bottle with warm water to prevent it from getting cold. Consider bringing an insulated bottle of warm tea as well. 

Activities To Try In Cold Weather

There are so many cold weather activities that help support your fitness goals. Depending on where you live, the activities can vary, but some examples of outdoor activities are:

• Cycling
• Cross-country skiing
• Walking, jogging, or hiking
• Shoveling snow (it is most definitely a workout)
• Alpine skiing
• Snowshoeing
• Raking leaves

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Most people know that they should move their bodies, especially after sitting all day. The problem is that it is too convenient to be lethargic and sedentary. Even healthy people can undo the positives of exercise with excessive sitting. Without mobilizing the body, it can grow tight, stiff, and sore. The problem is that going to the gym can be uninteresting, uninspiring even, especially if you are not a gym person. 

Perhaps you signed up for a gym membership for a New Year’s resolution and the membership is going to waste. You go every once in a while to feel like you are using your membership, but that does not count as staying active. The art of movement is making sure you move the body in different ways several times per week, or every day. One of the best ways to encourage more movement is to change how you think about exercise. Consider getting out in nature, attending different fitness classes, or other ideas that we’ll explore below. 

Hike For Better Mental Health

Working out benefits the brain and your overall outlook on life. The endorphin rush is real! You don’t have to go all out on the elliptical machine to reap those benefits, though. According to research, exercising outdoors can enhance both the physical and mental health benefits of the activity. Looking at greenery helps calm the mind, positively impact mood, and helps improve energy levels. All of those benefits make you more eager to exercise. Hiking immerses you in nature while simultaneously challenging the body. You can start out easy, but make sure to increase the difficulty of your hikes as you progress. 

Try New Workouts

Doing the same exercises can get you stuck in a workout rut. Consistent exercise is beneficial, but it is crucial to mix up your exercises. Changing your routine can not only keep the body safe, but also improve muscle strength, range of motion, and maximize workout results. Trying new forms of exercise or workout classes can also make you happier. Researchers note that novel experiences provide positive challenges and expose you to new perspectives. If you feel like you are stuck in a workout plateau, consider Zumba, spin class, HIIT workouts, Pilates, or other exercise classes that intrigue you. 

Adopt An Adventure-Based Mindset

Finding the motivation to exercise can often be the biggest obstacle. Adopting an adventure-based mindset can not only inspire you to work out, but can also improve overall health, according to researchers. In one study, participants stated that having the right mindset, i.e. focusing on resilience, controllable elements, and adventure, was more protective for their mental health. Other studies found that outdoor adventures increased positivity and overall life satisfaction. When you feel unmotivated to exercise, think about how you can turn your day into an adventure. That can be as simple as adopting a positive mindset during daily activities. Shift your perspective and you may find that your workouts are far more enjoyable. 

Posture Can Improve Your Stress Response

One of the most underrated aspects of fitness is proper posture and form. Anyone can do most exercises, but they render themselves useless if done improperly. Focusing on posture is an all-day challenge. Correct posture demands your full attention at all times because it is so easy to slouch and hunch. One of the best ways to expose yourself to proper posture is by engaging in yoga, which aids full body alignment. According to research, the posture of people who regularly practice yoga was significantly better than other people in the study. Adding yoga to your workout routine can help you not only improve your posture, but improve your form in other exercises you do.

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Besides being tiny little nuisances, ticks pose a serious health risk, as they can spread diseases. They have been known to spread Lyme disease and Rocky Mountain spotted fever. According to a 2018 report from the Centers for Disease Control and Prevention (CDC), tick-borne diseases more than doubled over the previous 13 years. Although a tick bite may not necessarily infect you with one of those diseases, it can cause irritation and discomfort.

If you enjoy going hiking or hanging at the beach during summer, it is possible that you will encounter some ticks. The best thing that you can do is to over-prepare by using an effective tick repellent. The problem with manufactured tick repellents is that they contain a lot of chemicals, many of which can harm the environment. If you want to take a more natural approach, there are various essential oils that may help repel ticks. Continue reading to learn which essential oils are the most effective. 

Essential Oils And Ticks

It is important to understand that most of the evidence on this topic is anecdotal, but there are studies that indicate that essential oils may effectively ward off ticks. To provide you with the best possible evidence, we looked at various studies that determined the efficacy of several essential oils for repelling ticks. As far as which oil is most effective? Well, that remains to be unknown at the moment, but we hope the following information helps you naturally repel ticks this summer. 

Clove Bud Essential Oil

One study analyzed 11 essential oils and found that clove bud essential oil was effective at repelling ticks. This finding has been substantiated by other studies from 2006 and 2018. Clove oil is actually an ingredient in a spider and tick repellent spray. You can make your own tick repellent using clove bud oil by adding 10 to 15 drops to one ounce of water. You can add solubol (used as a dispersant to help emulsify essential oils into water blends) if you so choose. Make sure to use a 4:1 ratio of solubol to water. 

Neem Seed Essential Oil

According to an animal study, neem seed oil was effective at killing tick larvae in cattle. There is strong anecdotal evidence, however, that suggests neem seed oil is great for repelling ticks. In fact, when applied to ticks, neem seed oil may help dislodge them from the skin. To use neem seed oil as a tick repellent, add equal parts neem seed oil to a carrier oil, mix well, and apply to the skin. Just make sure to do a patch test on your arm so you do not have an adverse reaction to the oil. 

Lemon Eucalyptus Essential Oil

This combination essential oil is like a one-two punch for insects. It is a classic oil in many insecticides, but you can make your own by adding 15 to 20 drops of lemon eucalyptus essential oil into four ounces of water. You can also add solubol to help distribute the oil in the water. As mentioned earlier, make sure to use a 4:1 ratio of solubol to water. Because lemon eucalyptus essential oil can be irritating to some skin types, dilute it in a carrier oil before topical application. And finally, make sure to do a patch test on a small area before applying more widely. 

Oregano Essential Oil

When it comes to repelling ticks and other insects, researchers note that oregano essential oil tops the list of many studies. Oregano oil contains cedrol, which was found to kill 100% of the ticks it came in contact with when used in high dosage during one study. Cedarwood essential oil also contains cedrol, which also makes it beneficial for repelling ticks. A separate study found that carvacrol, an antioxidant compound in oregano oil, was effective at killing the bacteria that causes Lyme disease. That makes oregano oil beneficial for warding off ticks or if a tick bite occurs. Mix five to six drops of oregano oil in one ounce of carrier oil and apply it to exposed skin using a cotton ball. Do not applyfFull strength oregano oil to the skin, as it is too strong. 

Thyme And Citronella Essential oil Combination

Citronella essential oil is commonly used as a biopesticide that the Environmental Protection Agency (EPA) registered as an insect repellent in 1997. One study found that both thyme and citronella essential oil were able to ward off ticks. To make your own tick repellent with these essential oils, add 10 to 15 drops of citronella essential oil and five drops of thyme essential oil to one ounce of water. You can also add solubol to help distribute the oil in the water. As mentioned earlier, make sure to use a 4:1 ratio of solubol to water. Spray on the skin or clothing to repel ticks.

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Summer is a wonderful season, but the heat can be oppressive. Depending on where you live, you may feel blazing dry heat or humid, sticky heat. Neither one is optimal and both require you to drink lots of water to avoid dehydration. There’s no reason to suffer from heat stroke when you can easily keep the body hydrated with the tips in this article. 

Water is necessary for many biochemical reactions in the body. It works to aid with waste removal, maintain proper circulation, regulate body temperature, and deliver nutrients throughout the body. Without water, the body quickly becomes dehydrated. Dehydration can show itself in many ways, for example, thirst, bad breath, muscle cramps, or general fatigue. It’s also possible to experience headaches, constipation, or dizziness. 

When it’s hot outside, getting enough water is more important than ever. The body easily dehydrates in intense eat, and it can be easy to forget about water if you participate in fun, summer activities. Don’t end up in a hospital hooked up to an IV to replenish the body. You can easily avoid that if you use the following tips to stay hydrated during hot weather. 

Always Have Extra Water If You’re Outside

If you are outside in the heat, you can dehydrate quickly. It’s also easy to lose electrolytes via sweat, specifically sodium and potassium, so you have to replenish the body with water and electrolytes. To avoid low blood sodium and dehydration, bring a large water bottle and hydrate throughout your entire time outside. Additionally, consider buying all natural coconut water for electrolyte replenishment. 

Cool Down

Drinking water isn’t always enough to properly hydrate the body. People tend to neglect the fact that regulating body temperature is integral for proper hydration. The risk of heat stroke is much higher during summer, so do your best to keep the body cool. Wear loose-fitting clothing, avoid strenuous activity, and wear lighter colors when it’s hot outside. Protect your body by staying in the shade when possible, or cool off in a body of water. Lastly, keep a spray bottle of cold water on hand to mist yourself if need be. 

Hydrate Before A Hike

Hiking is a classic summer activity, but it’s easy to overheat and get dehydrated if the sun is blazing. Drink up before you hit the trail and get a head start on your hydration efforts. You can even bring a snack that helps to hydrate the body. Watermelon, cucumbers, and celery are great hydrating produce items. Additionally, carry a backpack with a bladder full of water, like a Camelbak. Not only will your back be cool, but you’ll have a hose to hydration on you at all times. 

Start Drinking Early

Water, we are talking about water. Drinking alcohol is a surefire way to dehydrate the body in no time. The body is naturally dehydrated when you wake up, so start your day with at least 16 ounces of water before you eat anything. Mornings are often the coolest parts of the day, so get ahead of dehydration. Additionally, consider doing strenuous activity in the mornings or evenings because you won’t sweat as much and you’ll stay more hydrated. 

Drink Water When You Sweat

Whether you play a pick-up game of basketball or head out on a hike, it’s your obligation to your health to drink water every time you sweat. The humidity, how much you sweat, and how long you exercise all contribute to dehydration. A great recommendation is to drink about 20 ounces of water two to three hours before exercise. Drink eight ounces of water 20-30 minutes before you exercise, and drink about 7-10 ounces of water every 20 minutes during exercise. Within 30 minutes of finishing your workout, drink eight ounces of water.

Eat Foods With High Water Content

About 20% of your daily water intake comes from food, so it’s wise to consume a variety fruits and vegetables for optimal water intake. Most fruits and vegetables contain some water, but some have more than others. Cucumbers, celery, tomatoes, radishes, bell peppers, watermelon, strawberries, broccoli, spinach, and grapefruit are great water-rich produce items. All of them contain 90% water or higher, so eat up!

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To save you the time of reading this entire article to find out the answer, no, exercise does not cause erectile dysfunction (ED). In fact, research shows the opposite to be true, stating that lack of exercise contributes to ED. A 2018 review of various studies found that physical inactivity can cause ED. A separate review from six years prior in 2012 found that inactivity is a primary cause for many chronic illnesses. 

One of the reasons that lack of exercise is linked to ED is because of ED”s link to cardiovascular health. If you don’t exercise or live a sedentary lifestyle, you may experience decreased blood flow, which increases the risk of ED. Many studies confirm that regular physical activity improves symptoms in men with ED. A review of multiple studies found that weekly moderate to intense aerobic exercise helped improve ED. 

What Causes ED?

Stress, tiredness, or drinking alcohol are some of the typical causes of occasional or temporary ED. That said, ED can also be a side effect of common medications, such as:

• Sedatives
• Antidepressants
• Ulcer medications
• Blood pressure medications
• Appetite suppressants

If ED persists, it may be caused by one of the following conditions or procedures:

• Diabetes
• Heart disease
• Atherosclerosis
• Hormone problems
• High blood pressure
• High cholesterol
• Surgery for bladder cancer
• Injury to the penis, prostates, pelvis, or bladder
• Multiple sclerosis 
• Chronic kidney disease

Sports And ED

Although the research shows that exercise is beneficial for ED, some research suggests that certain sports may increase the risk of ED. A review from 2019 found a link between ED and sports with higher rates of head injuries, like American football. Additionally, football, basketball, volleyball, and other similar sports have been linked to an increased risk of varicocele. This is a condition that occurs when the veins in the scrotum become enlarged and produce low sperm/decreased sperm quality as a result. 

Bicycling And ED

A study from 2010 suggested that riding on a bicycle seat for long periods of time can compress nerves in the perineum. That reduces blood flow to the penis, which may increase the risk of ED. A more recent study from 2020 involved 3,000 cyclists. Study authors noted a positive correlation between cycling and ED after adjusting age and other coexisting/underlying conditions. Other research found that certain bicycle characteristics led to an increased risk of ED. People who used mountain bikes, for example, had a higher risk of ED than those who used road bikes. 

Should You Take Precautions For Exercising With ED?

People with ED can benefit from regular exercise, especially if you are physically active for 30 minutes per day. Walking, hiking, running, swimming, strength training, and sports are great forms of exercise. Although cycling is a great cardiovascular workout, make sure to take the following precautions if you decide to cycle:

• Avoid tilting the seat forward
• Select a wide seat with adequate padding
• Check that the seat height is correct, so that your legs don’t extend completely at the bottom of each pedal stroke
• Position the handlebars higher than the seat

Other precautions for exercising with ED:

• Take time to warm up and cool down
• Stay hydrated by drinking the right fluids
• Speak with a doctor about an appropriate exercise routine for you
• Avoid overexertion and ease up when necessary
• Avoid exercising in hot weather

Given the research, there is some evidence that associates an increased risk of ED and certain sports, such as cycling and football. There is currently no evidence, however, that suggests excessive exercise causes ED. Physical inactivity increases the risk of ED, so many health experts encourage daily movement to avoid these issues.

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It’s a very common occurrence to find yourself in a workout class or plan that just isn’t a good fit. Maybe dance cardio started out as an interest, but it proved your lack of rhythm after a couple classes. Yoga seemed like a good idea, but you require something more fast-paced. The reality is that finding a workout that suits your personality can be a challenge, but it isn’t impossible. 

You don’t always have to remain in your comfort zone. In fact, a lot of good comes from stepping outside your comfort zone, but you want to feel like your best and most confident self. To help you feel your best while working out, health experts recommend choosing workouts that best suit your personality. Some people gel more with Zumba, while others prefer high-intensity interval training (HIIT). Consider the following at-home workouts based on your personality and let us know if they work for you in the comments below. 

HIIT Workouts For Busy Bees

Pressed for time? There’s no better workout routine than a HIIT workout. Not only are HIIT workouts efficient, but they also get you sweating in no time. High-intensity training can help boost your cardiovascular and muscular strength simultaneously. You tend to do a series of exercises back-to-back without much rest. That means an efficient workout may only take 20 minutes out of your day!

Stretch Classes For Architects 

Yes, we are referring to people who design buildings. Architects are intentional in how they visualize space, so this personality type tends to be intentional with their time and effort. If you plan your day around the sunrise and sunset and recognize that everything has a purpose, then a solid stretching class is highly beneficial for you. While stretching helps to improve flexibility, it is also a highly restorative form of exercise that exhibits several mind-body benefits. 

Strength Classes For Go-Getters

Are you the type of person who doesn’t take no for an answer? If that describes you, then strength classes are right up your alley. Strength training requires a little grit in order to make it through all the reps and sets. A weighted strength training class is no easy feat, especially if there isn’t a lot of time between each exercise. That’s why people who engage in strength training tend to be resilient, calculated, and understand that time will reveal the results you seek. If this describes you, then invest in some dumbbells or resistance bands so you can build on your success as you progress through the workouts.

Flow Classes Are For Peacemakers

What is a peacemaker, exactly? This type of person tends to be empathic and in tune with the energy that surrounds them. This person, quite literally, keeps the peace between friends and family. In order to invite peace into your own life, exercise enthusiasts recommend simple yoga flows that require you to follow your breath. This helps replenish your own energy, especially if you are a drama referee in life. There are many restorative yoga poses and flows that you can do almost anywhere. 

Hiking For People With High Levels Of Openness

We know that hiking isn’t an at-home workout, but it’s often good to get out of the house. Hiking is great for people who seek out adventure and embrace new challenges. Because hiking is ever-changing, each trail is always uncharted territory. This is why hiking is an excellent way to burn calories and increase strength for open personality types. A 2019 study found that people who hiked for two hours a week reported an increase in mental and physical health. Even if you take short walks around your neighborhood, you can help improve blood sugar and blood pressure. 

Home Calisthenics For The Logician

Logicians are proud of their creativity and individuality, wondering a great deal and pushing boundaries. One of the great things about being open-minded and enthusiastic is that you enjoy trying new things. That doesn’t mean you are big into showing off, which makes home calisthenics an excellent training regimen. These exercises enable you to experiment with bodyweight movements, so you can develop strength without doing so in the public eye of the gym. Switch up the movements constantly to target all of your major muscle groups.

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Feeling lonely is a normal part of life. The crazy thing is that you don’t have to be alone to experience loneliness. You can be in a crowded room and feel lonely, the same way you can feel lonely by yourself in your room. Loneliness is more about not feeling a connection with anyone than anything. You may think that nobody understands you, even your friends and family. 

According to mental health experts, there is a loneliness epidemic, which was amplified by the stay-at-home orders during the COVID-19 pandemic. A 2021 study, for example, found that more than 50% of American adults were lonely by clinical standards. Additionally, there is a strong link between loneliness and mental health disorders. Adults with mental health issues are more than twice as likely to feel lonely and experience side effects of loneliness, compared to people without mental health problems. Finally, doctors found that lonely people tend to have weaker immune function, higher levels of inflammatory markers, and increased blood pressure. 

Connecting with other people is necessary for your own survival. While it is natural to feel lonely at times, being alone too much can take a toll on your mental, physical, and emotional health. Loneliness is not a sign of weakness and you shouldn’t suppress your feelings. That is what it means to be human. You can always talk to someone or experiment with the following strategies whenever you feel lonely. 

Call A Friend

You don’t have to see all of your friends and family on a regular basis to maintain closeness with others. Research states that virtual interactions, especially with a large group of people, may reduce loneliness and benefit mental health. Sometimes, a quick text can even boost your morale, but you shouldn’t underestimate the value of a good old fashioned phone call. In fact, a 2021 study found that a regular 10-minute phone call may ease loneliness. 

Join A Group Or Club

Take your connections with others one step further by meeting up with new people. People from your past are great and you shouldn’t lose touch with them, but connecting with new people is often thrilling and exciting. Look for community activities or online meetups that pique your interest. Hiking groups, book clubs, business societies, or workout groups can help you form excellent connections. It’s amazing how full you can feel when you and like-minded people engage in a specific activity or talk about topics you love. Plus, joining new groups can help you meet more people and make lasting friendships. 

Draw On Your Creative Side

Expressing yourself is often easiest via creative outlets, including writing, music, and art. Not only do these activities help improve mental health, but they may also help you feel more connected. Creating something gives you a sense of fulfillment and satisfaction, two emotions that may be difficult to achieve during a spell of loneliness or sadness. The most important thing about being creative is to find your flow. That means that you should reach a point in your time of creation when distracting thoughts of loneliness fade away. 

Spend Time With Animals

Animals do amazing things for your mental health. They may not be able to talk with you, but they do provide companionship. Another living creature in your presence can provide comfort and their quirks can lift your spirits, or even relieve stress. Plus, walking a dog or taking your dog to the dog park can lead to human interactions. Dog people love to talk about dogs! If you don’t have a pet, consider looking into volunteer opportunities at local shelters or rescue organizations. Research states that engaging in volunteer work helps you feel less lonely. You may even be a great candidate for fostering a pet!

Do Something You Love

Doing something you love can mean more than you know, whether you’re playing video games or going to the beach. Engaging in a meaningful hobby not only fills your time until you can see loved ones again, but may also help you find inner peace. If you don’t have a favorite hobby, consider trying out hobbies that may improve mental health. Some of these include yoga, Tai Chi, swimming, hiking, baking or cooking, and more. 

Take A Class

It’s very rewarding to learn a new skill or language, especially since the learning process can prove challenging at times. As we mentioned earlier, accomplishing a goal or completing a challenge gives you a sense of fulfillment and satisfaction. Learning something new can open up doors that lead to new connections with people. Whether you sign up for a jiu jitsu class, a language app, a culinary course, or drawing class at your local community college, learning a new skill is highly beneficial. Being in an environment of people who also want to learn can excite you and take your mind off being alone.

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Is it a coincidence that National Take A Hike Day occurs around the time that people indulge in heavy Thanksgiving feasts? We think not! Hiking can burn up to 400-550 calories per hour, provided you are moving with a little purpose, and this means that hiking is a great way to lose some excess weight before your holiday temptations overtake all your senses.

Did you know that there are more than 50,000 miles of hiking trails across the 50 states? That means that there isn’t a shortage of hiking trails, people! In fact, most people schedule group walks or hikes on National Take A Hike Day, so keep an eye out for hiking meet-ups. You might even decide to lead your own hike this weekend! You don’t have to do a ten-mile trek in and out of valleys; rather, you can walk around your neighborhood, ascend your local hill, or find a hiking trail near you. Just make sure to bring water to stay hydrated.

Exercise Is Easier Outside

According to recent studies, the green color of grass, trees, or other plants in nature makes exercising easier and more enjoyable. The study revealed that people who exercised outdoors experienced fewer mood disturbances, and they had the desire to return for more workouts, as opposed to people who worked out in the gym.

Nature Reduces Stress

Spending time exploring the outdoors has been proven to help lower stress levels. Looking at nature makes you relax and you seem to forget about whatever is causing your stress. Just take a look at this picture of nature below and tell us that you don’t feel a little relieved. Don’t believe us? Try out our Pine Forest Bath Drops, which may help to lower depression and anxiety.

Boost Your Brain

When you go for a hike, put down your phone for a few minutes and absorb nature with your eyes; the photo for the Gram can wait. You actually have to pay more attention when outdoors, so that you don’t injure yourself. Studies have shown that taking a hike can increase creativity and influence novelty. Additionally, the fresh air can boost your brain.

Let us know how you celebrated National Take A Hike Day by tagging us in an outdoor picture. Tag us on Instagram or Twitter @dherbs or Facebook @dherbsfamily

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Get the bikes out of the garage, dust off the old roller blades, pump up the soccer ball, or prepare for an epic game of tag because September 28^th is National Family Health & Fitness Day. Celebrated annually on the last Saturday in September, this day was established by the Health and Information Resource Center in 1996 to encourage families to engage in physical activity. No matter the skillset or level of fitness, all families should participate. There’s no reason for anybody to be observing from the sidelines!

The U.S. Surgeon General’s Report on Physical Activity found that Americans, specifically those between the ages of 12-21, are not as active as they should be. Jennifer Hopper, M.S., ACSM-HFC-CET, director of Employee Wellness, Worklife and Fitness at Piedmont, stresses that lack of physical activity in children and teens increases their risk of developing type 2 diabetes. To decrease the risk of diabetes, children only require 15 minutes of daily physical activity, while adults require 30 minutes or more.

While it is possible to enroll children in after school activities, studies show that they are more likely to want to play outdoors when the entire family participates. Most family fitness activities are free and fun for all ages, and we have a few recommendations to get the whole family involved. They can be done in the backyard or out in nature. Let us know which one you want to do in the comments.

Rake Some Leaves Together

The leaves are changing with the fall season and they are falling off branches and into yards at a rapid rate. Don’t dread the rake session or hire a gardener; rather, make it a family event to clean up the yard. You can even build piles of leaves and have your children run through the piles before you scoop them into the trash.

Go Hiking

The long, warm days of summer are fading into the distance, but early fall provides the perfect weather for hiking. Perhaps there is a nearby state park, waterfall, or canyon that you want to explore. Don your hiking shoes and head to the trail. Make a game for your children by tasking them with finding the best hiking sticks for all members of the family.

Take Part In Fall Festivities

Fall typically offers a variety of festive events in many communities. Take the family to an apple orchard and have a fun day of picking apples straight from the trees. Alternatively, head to a pumpkin patch and walk around to choose the best pumpkin, which you will inevitably carve as Halloween approaches. Some of those pumpkin patches even have corn mazes set up, so head in and explore.

Go For A Bike Ride

Biking is one of the most underrated forms of physical activity, but it is light on the joints and a great cardiovascular exercise. Explore your neighborhood on a bicycle, head to a local park with a parking lot, or outdoor basketball court and set up cones to create a bike course.

Move For A Cause

One of the best ways to exercise while simultaneously doing a good deed is to participate in a 5K charity run. There are races suited for all levels of fitness and some are themed, making them extra exciting for the kids.

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The post Make Fitness A Family Affair For Family Health & Fitness Day appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.