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Seniors

What are the Benefits of Foam Rolling for Seniors?

Sure, with age comes wisdom. 

But we also experience a shift in our muscle tissues and flexibility at this golden period of life. 

Ageing causes chronic pain as our joints lose elasticity while connective tissues are prone to cramping and tension. Top of that, recovery is not easy for any older adult. 

What if we tell you that there is a simple yet effective way to manage these elderly problems?

It’s an inexpensive tool that’s been proven to help with muscle tension, soreness, and flexibility — it’s called a foam roller!

What is Foam Rolling?

First things first, what is foam rolling?

It looks like a small PVC pipe covered with compressed plastic foam. 

A foam roller works by releasing the tightness of the myofascial, a thin connective tissue surrounding our muscles. However, this tissue can become tight, thanks to the sedentary lifestyle and repetitive movement which can further impact flexibility. 

Foam rolling is a self-myofascial release technique to ease muscle tension, improve flexibility, and boost movement efficiency. In layman’s terms, it is a self-massaging technique. 

In this technique, you lie or press your body against the foam roller. This way, it creates pressure on that area. As a result, it helps release muscle knots and ease pressure on nearby joints. 

According to a 2014 study published in the Journal of Strength and Conditioning, foam rolling can be an efficient treatment for minimizing stiffness and improving blood circulation in muscles. That’s why it can be an effective way to manage the associated elderly health problems. 

Not convinced yet? Let’s walk through the benefits of foam rolling for seniors in the next point.

What are the Benefits of Foam Rolling as You Age?

Reducing Muscle Soreness and Tightness:

Do you often feel the unwanted and painful contraction of muscles in the legs and sometimes other parts of the body?

Well, it happens as we age. This condition starts as a muscle spasm which is due to muscle tightness and if it continues, it becomes a cramp. To avoid such conditions or ease your tight muscles, a foam roller can be really useful. Several studies have proved that foam rolling can help improve muscular performance and flexibility as well as to alleviate muscle fatigue and soreness.

It breaks down trigger points to certain points on your body by using your body weight. A foam roller relaxes the tight muscles and promotes oxygen flow, which enhances circulation.

Improving Range of Motion:

Ageing also impacts our range of motion due to tight muscles, pain, arthritis, injury or lack of activity. 

Foam rolling can also address this common health condition.

This is because it pushes the muscles to stretch in a way that they flex, increasing the range of motion in the body. Long-term foam rolling, according to one study, can increase the range of motion without impacting strength. 

Another study published in the International Journal of Sports Physical Therapy has confirmed that foam rolling can help increase joint mobility and range of motion.

Improving Posture:

Live long enough, and you will experience you are not able to stand up straight like before.

That’s because our discs and vertebrae begin to deteriorate and break down. It is coupled by the thinning of the cartilage and connective tissues in the spine. While posture changes might be a normal part of ageing, they can lead to back pain, joint pain, headaches and muscle stiffness. 

The good news is that you can maintain proper posture with some simple and effective techniques like foam rolling. It helps ease tension and relieve pain by massaging and realigning the shoulder blades, opening up the upper body and aligning the neck. 

Improving Blood Flow:

Foam rolling can also help improve blood flow and raise the heat in the tissues it is applied to. 

Now this one is a key benefit for any older adult as ageing arteries become stiffer and harder for the heart to pump blood, which can cause pain, discomfort, cardiovascular disease, and even death.  According to one study published in the Journal of Strength and Conditioning Research, foam rolling could be effective to improve blood flow in the elderly.

When you roll your body up and down on the foam roller, you experience a kind of pressure massage that naturally improves the circulation of blood through the veins, arteries, and capillaries of the body. 

It helps loosen the muscles while stimulating limbs and other body areas. 

Increasing Strength:

Ageing also takes a toll on our strength and stamina, thanks to decreasing muscle mass. This means that you might not be able to do activities such as running to catch a bus, walking around the lawn, carrying things, or playing with your grandkids like you used to do before.

Using a foam roller is a good way to start regaining your strength when used with other workouts like walking, yoga, cardio, and strength training. 

The foam roller helps improve blood flow to working muscles and connective tissues, making you more pliable and receptive to increases in range of motion. 

What to Keep in Mind While Getting Started with a Foam Roller?

Although a foam roller is a great way to improve your flexibility, reduce muscle tension, and reduce soreness as you get older – it is important to keep certain things in mind:

  • First of all, consult with your doctor or health and wellness trainer before you get started with foam rolling, especially if you have any health conditions.
  • Choose your foam roller wisely.
  • Always start slowly and carefully if you have very sore muscles. 
  • Make sure to flush your system (body) and boost your muscles by eating right, staying hydrated and sleeping well. 
  • Don’t apply direct pressure on very painful areas. Instead, start with the surrounding muscle area before easing the muscles in the whole area.

How to Choose the Best Foam Roller for Seniors?

For seniors, we recommend a longer foam roller because they are simpler to maintain in place when shifting postures.

They can occupy a little more space, but the added comfort makes up for it. If you choose one that is too short, they will often roll out from under you as you go.

The Conclusion:

So you must have understood how foam roller exercises can benefit you as you age. 

Simply, foam rolling is affordable and one of the simplest techniques to improve your flexibility, blood flow and muscle relaxation.

However, there are some precautions to follow while using a foam roller. 

Make sure to consult your doctor or trainer if you have any physical condition or chronic pain. Finally, choose the right foam roller. Get in touch with our group classes and personal trainer services now to make the most of foam rolling for your health. Also check out our Yoga Studio for better health and lifestyle.

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Women

Top 5 Glute Workouts for Women in Gym

The glutes are a key focus area for both men and women. They help improve posture, prevent the risk of injury and enhance your athletic performance. But what about women particularly? How do glute workouts help them deal with their certain health concerns?

First of all, the glutes are a supportive muscle and any weakness in this area can cause back pain. Women can be more vulnerable to back pain, especially after going through menopause, so keeping your glutes strong can reduce such concerns. Many women experience hip, pelvic and back pain throughout their pregnancy. Strong glutes can help reduce this by stabilizing the sacroiliac joints located in the pelvis, thereby preventing lumbar extension and helping reduce the excessive use of the lower back. Glute workouts also protect joints that are more prone to osteoarthritis after menopause. Healthy glutes keep the thigh bone in a centered position during hip extensions, decreasing the risk of hip pain. They also stop the knees from coming in towards each other, which can often lead to knee issues.

Above all, glute workouts are a great way to get those shapely, firmer butts.

After going through the benefits of glute workouts, you must be eager to get started with them right away.

Here we have come up with top glue workouts you can do at the gym for those healthy and shaped booties.

Back Squat:

With the bar resting on your back shoulder muscles, remove it from the rack. Step back two steps and then stand with your feet shoulder-width apart and your toes pointed slightly outward. As you “sit” back and down as if aiming for a chair, keep your spine straight by focusing on a location on the floor about two metres in front of you. Drop till your knee is beneath your hip crease. As you drive back up, put all of your weight on your heels.

Glute Activation Lunges:

Stand with your feet shoulder-width apart. Take a huge step diagonally forward with your right leg, crossing in front of your left. Bend your knees and lower your hips toward the floor while maintaining a straight back until your right leg is 90 degrees bent. Back away to begin. the other leg, and repeat. A rep is one. Do two sets of 10 to 15 reps once or twice each week.

Split Squat:

Put your left foot elevated on a bench behind you and place your right foot forward to form a split stance. Hold a dumbbell in front of your chest while keeping your elbows close to your torso. Take a deep breath in and lower your left knee, which is your back knee, toward the floor while keeping your posture upright. Breathe out and stamp the right foot (front foot) into the ground to return to the beginning posture. After ten repetitions, switch legs. There should be three sets for each leg.

Lunge Jumps:

Once more, take a split stance with the right foot front and the left foot back. Move your feet in a downward lunge, push off the ground, and then swiftly jump up. Complete a total of 16 repetitions, switching legs each time. Total of three sets with a short break in between.

Front Squats with Dumbbells:

Stand tall with the feet slightly wider than hip distance apart and a dumbbell on the front edge of each shoulder. Breathe in and contract your abdominal muscles as you put your weight back onto your heels and bend at the hips, knees, and ankles. Driving the hips back and maintaining a raised chest while squatting down. To go back to standing, exhale and push your feet firmly into the ground while straightening your legs. Complete 10 reps, rest and repeat for a total of two to three sets.

So these are some of the glute workouts for women. While these are easy to perform, it is better if you do them under the guidance of a trainer. At Life n Fitness gym and Yoga studio, we offer a range of fitness classes specially tailored for women instructed by experienced and certified coaches. Get in touch now!

Categories
Seniors

4 Exercises to Help You Stay Healthy in Your Golden Years

As the number of elderly people in Malaysia continues to rise, healthy ageing – which means staying active and healthy as you age – is now more important than ever.

Regular exercises a vital part of healthy ageing and making the effort to incorporate even simple physical activities into your daily routine can have a dramatic impact on reducing age-related health conditions such as cardiovascular diseases.

However, senior citizens are also known to be at higher risk of injuries and it is important to select the right workout for yourself. A good guide to what could be right for you would be an exercise that slightly increases your heart rate from its resting rate but at the same time it is not so intense that it leads to undue stress on your body.

In this article, we will walk you through a few suitable exercises that anyone will be able to add to their daily routine safely.

(NOTE:If you are known to have any medical condition or if you have not been exercising for a while, please consult your doctor before performing any additional physical activity)seniors

Walking

Walking is the simplest form of exercise that you can do. Although it is not as intense as running, walking is still an effective workout that can raise your heart rate and improve cardiovascular health while being easy on your joints. Walking will also help to reduce the risk of other health problems such as stroke, osteoporosis, and the risk of falling.

Walking is something that anyone can do safely even if you walk with a cane or walker. In fact, these walking aids will help to support your body weight and improve your balance. Medical experts recommend 2.5 hours of walking every week for an older adult, which means you should aim to walk for 20-30 minutes every day.

There are many ways to incorporate walking into your daily routine. For example, you can take a walk with co-workers during your lunch break or walk down the hall and talk with your team instead of replying them in an email. Outdoor activities can also be added to the schedule during family events especially those that are suitable for all the different age groups.

Swimming

Swimming is also a suitable exercise for seniors because the supportive nature of water significantly reduces the stress placed on your joints and also supports a full range of movement which will enhance your overall body strength, endurance and flexibility.If you don’t know how to swim, you can simply jog or walk in the water.

While swimming is a great physical activity for elderly, there are some things you should keep in mind. If you are new to swimming, make sure to take lessons from an experienced instructor. Secondly, always remember to do your stretching and warm-up before starting. It’s alright to take breaks if you find yourself getting exhausted and continue after a short rest. If you are swimming outdoors, the sun can take a toll on your skin so be generous with your sunscreen and keep up with your water consumption.

Cycling

Cycling is another exercise that can provide cardiovascular benefits while being gentle on your joints. However, if you have difficulty balancing, fear of falling off, or if there are no good roads in your area, then a stationary bike can provide the same benefits. 

Just like swimming, there are some precautions for you to follow before you start cycling. Always remember to put on your protective gears such a helmet and knee or elbow guards. If you frequently develop lower back pain, you can increase the padding on your seat or get a backrest installed to take the pressure off your lower back and tailbone. And remember to keep up with your fluid intake especially if you are cycling outdoors so you can avoid dehydration.

Dancing

Dancing is a good option because in addition to the cardiovascular benefits it also helps to improve your co-ordination and balance. Dancing is also fun and it can contribute to your social life which is important especially if you are retired.

There are many different types of dancing so it is important to choose the one that is suitable for you. A few of the more popular options include line dancing, clogging or tap dance, salsa, tango or even seated dancing. Apart from just choosing a dance based on your capability or level of co-ordination, it is equally important to pick a dance that you enjoy so that you can continue doing it for a long time.

The Bottom Line

These are just a few of the suitable exercises that can be done safely by anyone including seniors. If you stay in Kuala Lumpur, you can also come over to Life n Fitness and see how our senior fitness programs can help you live your best life in your golden years.

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Corporate

5 Yoga Poses to Reverse the Damage of Your Desk Job

If you’re stuck in the world of cubicles, you know how damaging it can be to your body and overall health. The long hours sitting down with bad posture can wreak havoc on your muscles and joints, leading to muscle pain, back pain, and even constant headaches.

While switching careers isn’t always feasible, you can take steps now to reverse the damage by practising these five yoga poses regularly at home or the office.

They will ease muscle tension, improve circulation throughout your body, and help relieve pain that may be caused by being stuck in your chair all day long.

1) Savasana

An important pose to undo the damage caused by sedentary jobs! It stretches the spine and opens up the chest. Moreover, it eases neck pain and headaches. To do Savasana, simply lie on your back with your feet splayed out and your arms at your sides. Close your eyes and focus on your breath.

2) Setu Bandha Sarvangasana (Bridge Pose)

This yoga posture stretches your neck, spine, chest and hip muscles. Moreover, it eases muscle tension and improves the circulation of blood.

Start by lying flat on your back with your feet flat on the ground and your arms at your sides. Bend your knees and place your feet hip-width apart. Press into your feet and lift your hips off the ground, extending your chest and shoulders. Clasp your hands underneath your body and interlace your fingers.

Hold for five breaths.

3) Matsyasana (Fish Pose)

To do Matsyasana, or Fish Pose, start by lying on your back on a yoga mat with your legs extended in front of you and your arms by your sides.

Press your palms into the mat and slowly arch your back, bringing your head and shoulders off the ground.

Hold this position for a few deep breaths before releasing back to the starting position.

4) Paschimottanasana (Seated Forward Bend)

Paschimottanasana is a seated forward bend that is said to be beneficial for stimulating the abdominal organs, improving digestion, and massaging the spine. This pose can also help to release tension in the back and shoulders.

5) Bhujangasana (Cobra Pose)

Bhujangasana, or Cobra Pose, is a great way to reverse the damage caused by sitting at a desk all day.

This pose helps to open up the chest and shoulders, while also lengthening the spine.

Get on your stomach with your feet hip-width apart and your palms flat on the ground next to your shoulders.

Slowly begin to lift your head and chest off the ground, using your back muscles.

The Bottom Line:

So these are some yoga poses to undo the damage caused by your desk job. If you are looking to learn them, you can join our yoga studio group classes or introduce them to your employees, you can opt for our corporate wellness package that is specially created for busy people like you.

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Corporate

Corporate Wellness Program: How it Can Benefit Your Employees and Your Company

As Malaysia continues to face a worsening health crisis amongst its

population due to a combination of factors such as an unhealthy diet, stress, and a sedentary lifestyle, private companies are taking it upon themselves to help their employees get healthier by offering Corporate Wellness Programs.

These programs encourage employees to make healthier lifestyle choices which ultimately benefits the company as a whole.

Here are just some of the benefits that a Corporate Wellness Program can offer both to your employees and to your company.

Improvement in Overall Well-Being

A corporate wellness program is a long term investment in your employees with the aim to reduce the incidence of sickness and healthcare costs. Employees who feel that the company is interested in their welfare are also more likely to be engaged, productive and happier at work.  

Minimizing Absenteeism/Medical leave

One of the great benefits of an efficient Corporate Wellness Program is a reduction in employee no-shows either due to absenteeism or medical leave. This is not surprising as a healthier workforce will be less likely to fall sick. In fact, 90% of companies with a Corporate Wellness Program reported a reduction in absenteeism rates.

Promoting Employee Engagement

Group activities like fitness challenges, going on walks together, Zumba, circuit training, and meditation will help to make your employees feel more connected both to your company and to their colleagues. In many companies, these activities also serve as a platform for teambuilding thereby increasing teamwork and morale.

Reducing Medical Costs

According to one study, the average cost of health-related absenteeism per major organization is RM2.7 million per year in Malaysia. With a comprehensive Corporate Wellness Program, you can significantly reduce your healthcare spending which means that every dollar you spend on a Wellness Program will eventually pay for itself.

The Bottom Line

A Corporate Wellness Program can be beneficial to your company in more ways than you realize – from reduced medical costs to higher employee retention and morale, lower absenteeism, and the ability to provide perks that can set your company apart from the others in your industry.  

At Life n Fitness, we offer a comprehensive range of Corporate Wellness Programs and fitness classes for businesses of all shapes and sizes. Get in touch now to find out how our Wellness Programs can benefit your employees – and your company.

Categories
Corporate

How to Create an Active Workplace

Are your employees healthy and productive?

Replying to this simple question might feel tricky if you go through the recent studies in this context.

According to one report, Malaysian employees lose over 60 days a year to absenteeism due to poor health and fitness. The more shocking part is that it costs RM20.71 billion annually to Malaysian companies, as reported by another study.

Apart from their personal issues, an average employee is likely to go through work-related issues such as pressure, mental burnout, and sedentary work hours.

So you as an employer take the charge and keep your people happy, active, and healthy with the following steps:

Provide healthy snacks at the office

Offering healthy snacks at the office is a great way to encourage your employees to eat healthier. Not only will they appreciate the gesture, but they’ll also be more likely to make healthier choices when they have healthy options available. A sugar-free granola bar or fruit smoothie can do wonders as an afternoon pick-me-up or as a pre-lunch snack.

Promote walking breaks during work hours

Just because your employees are sitting at desks all day doesn’t mean they can’t get up and move around. In fact, promoting walking breaks during work hours can do wonders for their health.

Encourage exercising after work

A recent study found that employees who exercised for at least 30 minutes after work had lower levels of stress and felt more productive than those who didn’t exercise. Tell them to get active after work by doing yoga, light workout. Or you can opt for a corporate wellness program offered by your local gym.

Encourage them to Stay Hydrated:

Dehydration can make your people vulnerable to a range of health problems such as illness, headache, sleepiness, and low blood pressure.

To prevent dehydration, offer water or iced tea at regular intervals (every hour).

Organize Meditation Sessions:

Meditation is an effective practice when it comes to improving focus and reducing stress.

As an employer, you can offer meditation sessions for your employees as a way to improve their health and well-being. It is easy to set up a session at work because all that is needed is a quiet room or space where employees can be comfortable with minimal distractions.

Let Us Help You Make Your People More Active and Healthy!

At Life n Fitness, we offer a wide range of corporate wellness programs specially tailored to your employees’ needs. Get in touch now to see how we can help you.

Categories
Women

The Top 5 Most Common Mistakes Women Make in the Gym

Most women go to the gym with good intentions, but often quit feeling frustrated and like they aren’t getting the results they want. The truth is, most people don’t know what they’re doing in the gym, or what it takes to reach their fitness goals, so many of them waste their time and money. In this article, we’ll cover the five most common mistakes women make in the gym which is taking you away from your fitness goals.

1) Setting Unreasonable Goals

One of the most common mistakes women make in the gym is setting unreasonable goals. If you’re just starting, don’t try to lose 20 pounds in one month or bench press your body weight. Not only is this unhealthy, but you’re likely to get discouraged and give up entirely if you don’t see results immediately.

2) Only Joining Classes

Classes are fun and they definitely burn calories but the studio is only one small part of the gym.Try to explore and find out more about how you can utilize the free weight and functional area because they can benefit and strengthen your body in a way that classes don’t.

3) Ignoring Strength Training

Most women ignore strength training because they think it’s only for guys or because they are afraid of getting too bulky. However, strength training doesn’t automatically mean you will get big. On the contrary, it tones your muscles such as your arms and buttocks, and even helps to strengthen your bones.

4) Exercising Without Guidance

There are a lot to learn when it comes to working out and things can quickly become overwhelming especially on the gym floor. Try working out with a gym buddy who has a bit more experience and is able to teach you the basics safely and help you see results. Getting your own personal trainer is also a good idea when you are just starting out.

5) Doing It Alone

It makes a big difference when you work out alone and when you work out with someone you know. So bring your friends, family and colleague along and help introduce the people around you to a healthier lifestyle. Most gyms including Life n Fitness runs a referral program so you will even be paid for introducing someone new!

The Conclusion

When it comes to working out, there are a few common mistakes that women tend to make. At Life n Fitness, we make sure you avoid making such mistakes and help you reach your fitness goals with our fitness programs for women in a fun, engaging environment. Visit us today and find out how we can make fitness enjoyable for you.   

Categories
Women

Beyond Weight Loss: Why Should Women Exercise?

Many women believe that workout is all about losing weight and staying in shape.But the fact is that exercising is about more than just toning up – it can actually improve your entirewell-being.

Believe it or not, a regular workout can boost your immunity, make your skin glow, improve your mental health, reduce cancer risk, and more.

Let’s take some time to explore some of the other benefits of exercise that go far beyond just losing weight. 

Stabilizing Mood Swings

From a very early age, women deal with the fluctuation of estrogen and progesterone that affects both their reproductive patterns as well as their mood. A low estrogen level can also impact the “feel good” brain chemical called serotonin which causes women to be more prone to depression andanxiety.

Physical activities such as jogging or weight lifting can help to stabilize hormonally driven mood swings by increasing theproduction of the happiness hormone called endorphins that leaves you feeling more relaxed and happy.  

Increasing bone density

Women are more at risk of developing osteoporosis and fracture not only because they have smaller and thinner bones, but also because hormonal changes at menopause directly affectbone density – falling estrogen levels at the onset of menopause can lead to rapidly decreasing bone density.

Resistance training strengthens the bones very much like how it strengthens the muscles – by forcing them to react to the force that is placed upon them. When you exercise, your bone adapts by building more bone thereby becoming denser.

Exercises such as weightlifting, step aerobics, dancing, hiking and jogging help to strengthen your bones by increasing bone mass and subsequently reducing the risk of osteoporosis and fractures.

Keeping Your Skin Healthy

This may surprise some people but it has been proven that exercise also comes with beauty benefits. As we all know, physical activities make your heart pump faster which delivers more blood, nutrient, and oxygen to all body cells, including your skin. 

Exercise also increases the production of sweat which can flush out oil, bacteria, and dirt, further adding to the health of your skin. 

This is why you usually develop both a clear complexion and radiant glow after your exercise!

Improving Sleep

According to one study, 9 out of 10 Malaysians suffer from sleep problems. This is likely to be worse for women due to hormonal fluctuations, high-stress levels, night sweats during perimenopause, and the responsibilities of motherhood. 

The good news, however, is that exercise is a scientifically proven method of improving sleep by reducing stress levels which cause you to be more relaxed and increasethe sleep driveby tiring out your body, both of which make it easier for you to fall into sleep.

Exercises like aerobics, cardio, resistance training, and yoga are highly recommended for improving sleep. 

Preventing the Risk of Breast Cancer

Many studies have shown that an increase in physical activity is linked to a lower risk of breast cancer. How exercising lowers breast cancer risk is not fully understood but it is thought to be related to hormone regulation such as estrogen and insulin,which can be responsible for breast cancer growth.

Moreover, regular exercise also helps maintain a healthy weight which keeps the immune system healthy in order to combat cancer cells.  

So there are many benefits of exercise that go far beyond just losing weight. If you would like to find out more just get in touch and we will be more than happy to help you get started.  

At Life n Fitness, we provide specialized fitness programs and classes for women of all ages in an enjoyable and safe space. So don’t worry if you are new to the world of exercise – our friendly and experienced trainers will be here to guide you and to make you feel right at home. Just get in touch now and let us be a part of your fitness journey! 

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FEATURES Women

Is the pandemic affecting your sleep?

Have you ever heard of something called coronasomnia? This is the phenomenon that’s affecting people all over the world as they experience insomnia linked to the stress of the Covid-19 pandemic.

  • ​In the UK, an August 2020 study from the University of Southampton showed that the number of people experiencing insomnia rose from 16.7% to 25%. 
  •  In China, insomnia rates rose from 14.6% to 20% during the peak of the lockdown.
  • In Greece, nearly 40% of respondents in a May study were shown to have insomnia.
  • The word “insomnia” was Googled more in 2020 than it had ever been before

In other words, more of us are now insomniacs and with the pandemic well into its second year, the extended MCO has rocked our daily routines, erased work-life boundaries and brought ongoing uncertainty into our lives – with disastrous consequences for sleep. 

Here are a few ways you can fight back against coronasomnia

1) Sleep at the same time every night   

Sticking to a routine makes it easier for you to fall asleep because it allows your body’s internal clock to get accustomed to your bedtime. 

Some of us have regular sleep routines during the week because of work and then stay up on weekends to watch your favourite movies or catch up on things you couldn’t do during the week. However, this makes it harder for your body to fall back into a routine on Sunday night. 

So pick a bedtime and stick to it as much as possible. Life will always interfere with our plans but the more consistent you are the easier it will be to fall asleep every night ⏱️

2) Develop a bedtime routine   

A bedtime routine is a set of activities that you do every night before sleeping. When you perform the same routine every night, our brain quickly learns to associate these activities with bedtime.  

The exact routines can vary but they usually include activities that calm both your mind and body.

Here are a few things you can try for your own routine :

Set a gentle alarm ⏰
This works as a reminder to start getting ready for yourbedtime routine at the same time every night.

Turn off your electronic devices 
Blue light from phones, TVs, and smart devices reduces the body’s natural melatonin levels which prevents you from sleeping. 

Listen to a bedtime playlist 
Studies have shown that listening to music can help to encourage sleep and improve sleep quality. 

Practice meditation or yoga  ‍♀️ 
Relaxation techniques help to alleviate the stress that has been accumulating throughout the day and allows your mind to start winding down. 

Have a warm drink before bed 
Most people find this soothing and the simple act of making a drink can also act as a distraction from other more stressful thoughts – just remember to make sure it’s alcohol and caffeine free!

Creating a bedtime routine is easy and enjoyable – so choose what works for you and stick to it every night.

3) Get enough exercise during the day ‍♀️ 

Working out is great for your mind and body – and it also helps you get a
good night’s sleep. Exercise can be beneficial for sleep in many ways including the fact that it just physically tires you out. 

But timing is important as exercising too close to bedtime may actually keep some people up. If this happens, all you need to do is adjust your exercise schedule and find a time that works best for you.

We hope these simple tips will help you and your loved ones sleep better every night 

Remember to stay home, stay safe, and let’s beat coronasomnia together!

Categories
FEATURES Women

What to do after your vaccination

With the Covid-19 vaccination program in full swing, you might already have gotten your vaccine or will be getting it soon. According to the WHO, you can expect to experience some of these common side effects.

Here are a few tips on how to look after yourself following the vaccination.

  1. Be mindful of side effects
    These are expected and most side effects are usually mild. However, if you experience any unusual symptoms or if they persist for more than 2 days, please seek immediate medical attention.
  2. Drink plenty of fluids
    This will prevent dehydration and will also help you recover if you develop a mild fever.
  3. Take it easy with your exercise
    Listen to your body and give yourself some rest after receiving your vaccine. If you find it hard to keep up with your regular workouts, remember to take a break and don’t push yourself too hard. You can always start again when you feel better in a few days!

We hope you found these tips helpful and thank you for keeping our gyms safe.

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