Category: Lifestyle

When you go on vacation, you want to be able to enjoy yourself, and your health plays a huge role in that. Focusing on both your mental and physical health might seem like a big task while traveling, but you can actually incorporate a lot of fun and healthy travel practices that will enhance your experience! Follow these healthy travel tips to help you enjoy your trip to the fullest and come home feeling refreshed instead of worn down. From what to pack to finding the right healthy activities for you, use these healthy travel tips to stay safe and happy on your next trip!

 

 

How to Stay Healthy on Vacation

 

Drink & Eat Healthy

Diet is a huge component in staying healthy while traveling. High-quality ingredients help our bodies feel and function better, which means you’ll enjoy your trip even more. Definitely indulge on your trip as well! Moderation is key. Enjoy a delicious, hearty dinner, but plan to have a healthy, light breakfast in the morning following. When it comes to drinking, try to not go overboard and wind up with a hangover.

Not much ruins a trip more than a sour stomach from eating or drinking too indulgently. Find a balance between enjoying yourself and nourishing yourself for a healthy travel experience, and also be sure to stay hydrated throughout your trip.

 

Get Some Rest

While resting might feel like a no-go if you are excited to go out and travel, it really is an important factor in having a healthy vacation. If you are constantly going nonstop, you risk burning out quickly and not having any energy to do the things you were hoping to do. This is especially true if you are traveling between time zones. While it is good to adjust to the local time, pushing your body to its limits for rest will only hinder the process.

Listen to your body when it needs to slow down or take a break. If you can’t seem to sleep while traveling, try some natural sleep techniques to help you get to a more rested state of mind. You can also try meditating from time to time. They don’t have to be long meditation sessions, either. Just a few minutes of breathwork and refocusing your mind can do a lot to help you relax.

 

 

Visit the Spa

If you are traveling and have access to a spa, use it! Going to a spa isn’t your typical travel plan, especially when you plan on exploring, but it doesn’t have to take up a significant part of your day. Getting a tension-relieving foot massage after a long day of walking or relaxing in the hot tub for 15 minutes can help make your travels feel a bit more refreshed so you can enjoy your trip even more. Bonus points if the spa has an infrared sauna, which offers health benefits like relaxation, weight loss, and detoxification during your vacation!

No spa on your vacation? No problem! You can pack some of your own personal spa items and make your hotel room your own getaway sanctuary. Things like a Clearlight® PERSONAL Red Light Therapy device and an AROMA ONE® portable aromatherapy diffuser

 

Fit in a Workout

If you have been on a workout schedule, maintaining your progress even while on vacation is important for staying healthy. Hitting the gym in the morning is a great way to jumpstart your day, and it’s definitely a perk that sweat helps you remove those toxins from enjoying some drinks the night before. Not big on the gym? You can still get in a pretty decent workout by doing some hotel room exercises. And if you can, treat yourself to a gym or spa sauna session to make your workout even more effective.

 

Explore the Great Outdoors

For those not wanting to do a full workout but want to be active on vacation, you can stay healthy while traveling by taking it outside. Exploring nature is a great way to get out of the city and see something new. With the fresh air and new views, getting outside can be a great way to clear your mind from travel stress and can give you the opportunity to see wherever you’re visiting in a new light. You’ll probably enjoy it so much that it won’t even feel like you’re exercising!

 

 

Come Prepared

 

Now that you know how to stay healthy while traveling, it’s time to know what to pack. What you bring for your trip can play a huge role in staying healthy wherever you decide to go. These items will certainly help you feel your best so you can enjoy every bit of your trip! Learning how to stay healthy while traveling means learning how to mix the practical items with the fun ones.

 

Sunscreen & Lotion

Just because you’re on vacation doesn’t mean you can skip your skincare routine! Bring your favorite sunscreen and be sure to apply it before going out in the sun. Even if you’ll have minimal sun exposure, it’s best to stay safe. Lotion will also help save you from the discomfort of dry skin that sometimes comes with airplane travel.

 

Hand Sanitizer

If you’re trying to stay healthy while on vacation, having some hand sanitizer can be a huge help. Bring along a small bottle of hand sanitizer for added peace of mind when in public places. Using some in places like airports, tourist attractions, and public bathrooms can help keep your vacation more germ- and sickness-free.

 

Workout Gear

Packing nice clothes for travel is nice for photos, but if you’re getting active, don’t forget your workout gear! Make sure you bring items that are appropriate for your destination’s weather, comfortable shoes, and a reusable water bottle. Pro tip: bring a laundry bag for sweaty clothes or wet bathing suits.

 

 

Supplements

Keeping up with your regular supplement and vitamin routine is essential for healthy travel. Bring along a travel supply of your typical supplements to help keep your body feeling regular. You can bring along some extra travel supplements, as well, such as vitamin C for immune health and probiotics for gut health.

 

Healthy Snacks

Of course, you should enjoy yourself with local food when on vacation, but packing some healthy snacks can help keep you on track on the plane or between restaurant hopping. Try to bring nonperishables that travel well and can store in your hotel room or bag throughout your trip.

 

Staying healthy while traveling doesn’t have to be something that detracts from your vacation. The key to it all is finding that balance: definitely have your fun and enjoy your destination, but also make sure you’re setting aside time to take care of yourself. Be sure to stay hydrated, be active, and get enough sleep to truly treat your body well. And if you happen to feel a bit of travel fatigue once you get home, hit the sauna for a post-travel detox that will help you feel better!

Spring is here, and with it comes a bounty of fresh, flavorful produce that not only tastes delicious but is also packed with health benefits. So why not take advantage of the season and start incorporating these tasty treats into your daily diet? Not only will you feel great, but your taste buds will thank you too. Whether you’re a fan of salads, smoothies, or stir-frys, there are countless ways to incorporate these springtime gems into your diet and reap all the benefits they have to offer.

From sweet strawberries and tangy rhubarb packed with antioxidants and vitamins, to fresh asparagus and peas full of fiber and protein, these seasonal delights can truly support our overall health and wellness. Plus, let’s not forget about the brightness of greens like spinach and arugula, or the versatility of fennel and radishes. Read on to learn about the health benefits of spring produce, healthy recipes to try out, and tips on how to incorporate a healthy spring diet into your health and wellness routine.

 

 

Healthy Spring Fruits and Vegetables

 

As the weather warms up and nature blooms, there’s nothing quite as exciting as indulging in the season’s freshest and most nutrient-rich fruits and vegetables. Opting for fresh, in-season produce is both more flavorful and often less expensive. From juicy strawberries to crisp asparagus, spring produce is packed with a plethora of health benefits that your body will absolutely love. In fact, including these top ingredients in your diet can enhance your immune system, reduce inflammation, and boost your energy levels. So why not make the most of nature’s bounty this spring and add some crunch and color to your meals with these top nutrient-rich spring produce picks?

 

Healthy Spring Fruit

 

• Strawberries: Packed with vitamin C, antioxidants, fiber, and anti-inflammatory properties
• Rhubarb: A good source of fiber, vitamin K, and calcium
• Pineapple: Rich in vitamin C, manganese, and bromelain which has anti-inflammatory and digestive benefits
• Meyer Lemons: Contain vitamin C, antioxidants, and may have anti-inflammatory benefits
• Mangoes: Rich in vitamins A and C, potassium, and antioxidants
• Kiwis: Rich in vitamin C, potassium, fiber, and antioxidants
• Honeydew Melons: Loaded with vitamin C, vitamin K, and potassium
• Grapefruit: Packed with vitamin C, fiber, and may aid in weight loss
• Cherries: Contain antioxidants, anti-inflammatory properties, and may improve sleep quality
• Apricots: Contain fiber, vitamins A and C, and antioxidants

 

 

Healthy Spring Vegetables

 

• Artichokes: Rich in fiber, vitamins C and K, antioxidants, and minerals like magnesium and potassium that promote digestion and heart health
• Asparagus: Contains fiber, vitamins A, C, E, and K, and antioxidants that help reduce inflammation
• Broccoli: Packed with vitamin C, fiber, and antioxidants that protect cells and support immune function
• Carrots: Contain beta-carotene, fiber, vitamins C and K, and potassium which promote healthy vision, skin, and immune function
• Cucumbers: Low in calories and high in water content, they contain vitamins K and C, and beneficial plant compounds supporting hydration and skin health
• Garlic: Contains anti-inflammatory and immune-boosting compounds, and may improve heart health and lower cholesterol levels
• Peas: High in fiber, antioxidants, iron and protein which promote brain function, digestion, and blood sugar control
• Radishes: Rich in fiber, vitamin C, and potassium, and contain compounds which may decrease inflammation
• Spinach: Filled with fiber, vitamins A, C, and K, iron and antioxidants that reduce inflammation and support heart health
• Swiss Chard: High in vitamins C and K, fiber, and carotenoids that prevent cell damage and may improve brain and bone health

 

 

How to Create Healthy Spring Meals

 

As the weather warms up and the flowers bloom, you might be looking for ways to incorporate a healthier diet into your spring routine. One simple tip is to add more produce to your meals, whether it’s incorporating leafy greens like spinach or kale into your smoothie or adding extra veggies to your stir-fry. Another way to lighten up your diet is to opt for lighter proteins, such as grilled chicken or fish. Not only will these choices help you feel energized and refreshed, but they can also be a delicious addition to your meals. Don’t be afraid to also experiment with different herbs and spices to add flavor to your healthy spring recipes! With a little planning and creativity, it’s easy to make healthy choices a habit in your spring diet that works for you.

 

Spring Recipe Ideas

 

• Spring Green Salad: Combine mixed greens, sliced radishes, thinly sliced asparagus, and snap peas. Top with crumbled feta cheese and a lemon vinaigrette dressing.
• Asparagus and Mushroom Frittata: Sauté diced asparagus and mushrooms in olive oil until tender. Whisk together eggs, milk, and grated parmesan cheese. Pour the egg mixture over the vegetables and cook until set.
• Roasted Carrots & Beets: Toss chopped carrots and beets in olive oil, salt, and pepper. Roast in the oven at 400°F for 25-30 minutes, or until tender.
• Spinach and Strawberry Smoothie: Blend together fresh spinach, strawberries, banana, almond milk, and honey for a tasty and nutritious smoothie.
• Grilled Artichokes: Cut artichokes in half and brush with olive oil. Grill for about 5-7 minutes per side until tender. Serve with a squeeze of lemon juice and a sprinkle of salt.
• Minted Pea Soup: Sauté chopped onions, garlic, and thyme in olive oil until fragrant. Add frozen or fresh peas and chicken broth and bring to a boil. Let simmer for 5-10 minutes and blend until smooth. Add chopped fresh mint before serving.
• Honey Roasted Rhubarb: Slice rhubarb into 1-inch pieces and toss with honey, cinnamon, and orange juice. Roast in the oven at 375°F for 15-20 minutes or until tender.

 

 

Working Spring Produce Into Your Routine

 

Eating fresh produce is essential for maintaining a healthy diet. But buying produce in season can be a challenge for some, especially if one is new to the habit. The good news is there are plenty of ways to find and store fresh produce for maximum nutritional value. Farmers’ markets are a great place to start as they offer a variety of seasonal produce that’s often locally sourced. When storing produce, it’s important to keep it in a cool, dry place to prevent rotting. Consider using reusable mesh bags to keep produce fresher for longer. Finally, if you find yourself with an abundance of fresh produce, consider canning or freezing it for later use. Not only will this help you save money, but it will also allow you to enjoy fresh produce all year round.

In a world where we have access to every type of fruit and vegetable year-round, it can be easy to forget the importance of eating seasonally. Not only is it better for the environment and supports local farmers, but there are also numerous health benefits to consider! Seasonal produce is often fresher and contains higher levels of vitamins and antioxidants. It can also vary in color and flavor, providing a wider range of nutrients. Additionally, eating in sync with the seasons can help support our body’s natural rhythms and boost our immune system.

Next time you head to the grocery store or visit a farmers market, consider choosing fruits and vegetables that are in season for optimal health benefits. Eating nutritious and delicious spring and vegetables can be a great addition to your already-existing spring health and wellness routine. Pair your healthy spring diet with some outdoor workouts and wellness tools like infrared saunas, halotherapy, and red light therapy for some whole-body health that will last you all year!

Looking to up your health game this 2023? You can’t grow a healthier mind and body without the right information and resources. One of the best ways to stay up to date with the latest health news and trends is by listening to podcasts and reading blogs. You can explore the most relevant information for you on the go, no matter where you are. That’s why we have gathered the best health and wellness podcasts and blogs for you to jumpstart your health journey this new year. These podcasts and blogs offer the latest tips to help you eat better, exercise smarter, and take control of your life. 

Health and Wellness Podcasts for 2023

Mind Pump: Raw Fitness Truth

This popular fitness podcast exposes the raw truths about health, fitness, nutrition, and more. Hosted by four former athletes who were fed up with constant misinformation in the fitness industry, this podcast pulls the curtain on common myths by educating listeners on science-based solutions.

10% Happier with Dan Harris

Dan Harris, an ABC newsman who had a panic attack on Good Morning America, used his experience to take up the practice of meditation in search of becoming 10% happier. This podcast interviews guests and aims to answer the question: Can you be an ambitious person and still strive for enlightenment (whatever that means)?

The Ultimate Health Podcast

Co-hosts Marni Wasserman and Dr. Jesse Chappus inspire you to reach your maximum potential in all things health. They interview world-class natural health and wellness experts on topics such as lifestyle, nutrition, fitness, meditation, diet, and sleep. Jesse and Marni tackle mainstream medical thinking with holistic information and alternative viewpoints.

Ben Greenfield Fitness

This podcast covers fitness, nutrition, biohacking, fat loss, anti-aging, and cutting-edge health advice from America’s top personal trainer, Ben Greenfield. This podcast features the latest research on health and wellness topics, how to optimize mind-body-spirit, and interviews with exercise, diet, and medical professionals to give a full picture of health.

The Human Upgrade

Formerly known as Bulletproof Radio, this podcast by the founder of Bulletproof Coffee, also known as “the father of biohacking,” Dave Asprey, pushes the boundaries of science and personal development. Expand what you know about the capabilities of the human mind and body and test your own possibilities with knowledge from world-class MDs, biochemists, Olympic nutritionists, and meditation experts. 

Yogaland

Host Andrea Ferretti talks to insightful guests about yoga and the path of self-awareness. Her topics include how yoga is used in schools, how it rewires our brains, the nitty-gritty anatomy advice, the simple ways yoga helps us navigate emotions, and more. Yogaland provides weekly inspiration focusing on creating a happy, healthy, and meaningful life.

The Doctor’s Kitchen Podcast

Covering a range of topics from the principles of healthy eating to how to prevent and treat illness, Dr. Rupy and his panel of experts draw on the latest research to give listeners actionable tips to help supercharge their health. This podcast is great for those wanting to learn more about how diet affects overall health.

Feel Better, Live More

Hosted by Dr. Chatterjee, this podcast aims to inspire, empower and transform the way we feel. Tune in to hear stories from leading health experts and exciting personalities who offer easy health life-hacks, give expert advice, and debunk common health myths giving listeners the tools needed to revolutionize how to eat, sleep, move, and relax.

TEDTalks Health

From medical breakthroughs in cancer treatments and psychedelic-assisted psychotherapy to tips on what to ask your doctor and how to make healthy decisions, doctors and researchers share their discoveries about medicine and well-being. These podcast episodes are pulled from onstage TED conferences, TEDx events, and other global events. 

The Rich Roll Podcast

Ultra-athlete, wellness evangelist and world’s fittest vegan Rich Roll uses his master-class skills in personal and professional development to educate, inspire and empower listeners to unleash their best, most authentic self. Interviews with guests include topics in fitness, veganism, cooking, nutrition, and everything in between.

Sleep With Me: The Podcast That Puts You to Sleep

Sleep is integral to overall health, and this podcast aims to bore you to it. These bedtime stories for adults progressively become more boring to help calm the mind and wander off to sleep. Expect to find boring renditions of some of your favorite pop culture events, such as slow recaps of the recent episodes of current shows.

The Goop Podcast

Goop CEO Gwyneth Paltrow and CEO of LOOM Erica Chidi chat with a wide range of special guests – from doctors to creatives, CEOs to spiritual healers – about shifting old paradigms and starting new conversations. Listen to this podcast to learn about holistic and alternative approaches to medicine, fitness, nutrition, spirituality, and more. 

Health and Wellness Blogs for 2023

Clearlight Infrared Saunas Blog

From natural remedies to mental wellness tips, along with some helpful information on how infrared sauna use can improve your health. Backed by research and expert advice, our blogs aim to educate and entertain readers to a happier, healthier, and more natural life. Check-in monthly to find new health and wellness topics for the season.

Healthline

Search for something health-related online, and you’re likely to see a Healthline blog show up in the results. Over 125 million visitors visit this blog every month for tips on medication, lifestyle, and general health news. Everything is written by health experts, meaning readers can feel confident in the information they are receiving.

Well+Good

Well+Good does just as the blog name implies, it gives tips on wellness and how to experience good sweat, good looks, good advice, good food, good travel, and a good home. From the past years, their site has continued to grow to provide readers with tips and insights into recent health and wellness trends. Now available as a podcast too! 

Joyous Health

Want easy-to-follow advice for a healthier lifestyle? Joyous Health is the perfect blog for just that. Joy McCarthy draws from personal and professional experience to teach you how to live a holistic life. From well-being tips, recipes, family guidance, and more find everything you need for a healthier life on her page.

Naturally Savvy

This health and wellness blog focuses on how nutrition impacts many aspects of your life. From education on what you eat and which supplements you take to how to use natural ingredients as remedies for illness, Naturally Savvy stresses the importance of knowing how outside elements affect your body, and what you can do to counteract the negatives.

Everyday Health

This blog is one of the most comprehensive and well-trusted sites for medical information. Helpful tools such as meal planners, symptom checkers, and calorie counters are offered alongside expert reviews of medical news and industry insights from writers who are in active clinical practice. Articles range from flu reports to healthy recipes.

MindBodyGreen

The founders of MindBodyGreen, Jason and Colleen Wachob, started this health and wellness blog as a way to document their journey toward living an organic and healthy life. After over a decade of producing content and building its brand, MindBodyGreen is a hub for all things related to holistic health, from natural beauty products to spirituality tips.

Delicious Living

Find a trusted voice in a sea of noise. Delicious Living is your one-stop-shop for everything natural remedies, expert advice, clean beauty, green living, and natural cooking. For more than 30 years, they have offered a natural health community that focuses on solving modern needs with contemporary natural health care methods.

Wellness Mama

Wellness Mama is geared toward mothers and families looking to live a life of health and wellness, but their content can be applicable to non-mamas too! Founder Katie Wells aims to educate readers about the importance of natural living through the support of a team of researchers and medical advisors. They even have a Wellness Mama Podcast available now!

Fit Foodie Finds

While the title of this blog may seem like it’s all about food, this site offers much more than that. CEO and founder Lee Funke has created an impressive catalog of healthy recipes and has supplemented her message of balance with workout tips, travel and style guides, and wellness trends for a well-rounded and engaging health blog.

Now that’s a round-up of the best health and wellness podcasts to get your health kick in 2023! Be sure to subscribe to these podcasts and blogs to stay up-to-date with news, trends, and all the latest tips. Find exciting content that will inspire new healthy habits in your own life. The health and wellness space is ever-evolving and that’s why having a list of your most trusted resource and information hubs on the web can help you when you most need answers. Stay informed and on top of your well-being throughout the new year.

Lungs are some of our most important organs, and keeping them healthy is key to living a healthy life. From pollution to sickness, our lungs and respiratory system sometimes need our help to keep them healthy and strong. Luckily, there are products and techniques that can help prevent illness, reduce symptoms of respiratory conditions, and help strengthen your lungs for future respiratory health. Read on to find lung health tips, from using a halotherapy generator to practicing breathing exercises.

 

 

Air Purifiers

 

One of the first steps you can take toward keeping your lungs healthy naturally is preparing a healthy environment at home. According to the EPA, recent studies have shown that air pollution within homes and buildings is higher than the air outside due to them being enclosed spaces. Getting a high-quality air purifier in your home can help ensure your space is healthy and safe for your lungs to breathe on the regular. Make sure you get one that’s the right size for your space, and change the filters regularly.

 

Breathing Exercises

 

One of the biggest things to consider when it comes to your lung health is lung capacity, or the total amount of air your lungs can hold. Decreased lung capacity happens with age and can be worsened by conditions such as asthma, with side effects including shortness of breath and difficulty breathing. Breathing exercises are an easy way to help expand your lung capacity naturally, training your lungs how to better expand and get more oxygen into your body. Two of the most effective breathing exercises to try are diaphragmatic breathing and pursed-lips breathing.

 

Diet

 

What you put in your stomach can make an impact on your lungs. Eating an anti-inflammatory diet that’s high in nutrient-rich ingredients can help relieve some symptoms of respiratory-related conditions such as asthma, chronic obstructive pulmonary disease (COPD), and pulmonary fibrosis. Try adding ingredients to your meals that are rich in nitrates (beets), vitamin C (peppers), antioxidants (apples), carotenoids (pumpkin), curcumin (turmeric), anthocyanins (blueberries), vitamin D (fish), and omega-3 fats (fish).

 

 

Exercise

 

Just like how breathing exercises can help expand your lung capacity, physical exercise is great for helping keep your lungs in healthy shape. Exercises that leave you breathing a little harder than usual have a similar effect to deep breathing exercises that expand your lungs and cycle air to get more oxygen to the body. In addition to lung capacity benefits, leading a physically active lifestyle can help you manage a healthy weight, which in turn puts less strain on your respiratory system.

 

Halotherapy

 

Salt therapy, also known as halotherapy, has been a practice used for centuries to take advantage of the properties of salt. With benefits initially discovered in salt caves in Poland in the 1800s, halotherapy today can be easily accessible by going to a salt room at a spa or having your very own salt therapy generator at home. In these settings, you’re surrounded by microsalt particles that can help stimulate the respiratory system, reduce inflammation, fight infection, clear blockages, and reduce discomfort when inhaled.

 

Infection Prevention

 

It’s said that prevention is better than treatment, and taking the steps to prevent respiratory infection can help reduce your chances of lung complications due to infection. Your daily habits contribute to this prevention, such as washing your hands regularly, practicing proper dental hygiene to reduce exposure from bacteria in the mouth, and taking extra precautions during flu and cold seasons when respiratory symptoms are more common. While symptoms are often temporary, severe cases can leave lingering side effects on your lungs.

 

 

Infrared Sauna

 

Recent studies have found that infrared sauna use may help improve lung and respiratory function. One recent review in 2018 found that those suffering conditions such as asthma, COPD, or chronic bronchitis saw breathing improvements after sauna use, and another study found that consistent sauna use helped reduce the symptoms of acute respiratory symptoms. Infrared sauna use can help improve circulation, reduce inflammation, maintain a healthy weight, and improve immune system health – all factors that can help improve overall lung health.

 

Laughter & Singing

 

Here’s a fun one! Turns out just having a great time laughing with friends or belting out your favorite tune can help keep your lungs healthy by exercising them and helping cycle out air. By laughing and singing, you work your muscles and can help expand your lungs’ capacity to make breathing easier. And by expelling the air in your lungs to hit that high note, your lungs get a nice, full breath of fresh air after. On top of respiratory benefits, laughing and singing can help reduce anxiety – a win-win situation.

 

No Smoking

 

It’s no secret that smoking isn’t good for your lung health. Those who smoke cigarettes are at a higher risk for developing lung cancer or COPD. The smoke from cigarettes also restricts breathing passages and can cause chronic inflammation. Aside from cigarettes, vaping can also pose a threat to your lung health, as chemicals are involved that can cause lung irritation and lead to respiratory damage and disease. Avoiding smoking all together can offer a healthier future for your lung and respiratory health.

 

 

Posture

 

The way you sit or stand can make an impact on how your lungs can function. This quick fix can help you breathe a little deeper and better. When positioned in a cramped posture, typically by being in a hunched position, your lungs are more compressed and are not able to fully expand. Studies have shown that bad posture can shorten your diaphragm over time. Switching your posture can help open up your chest and allow you to breathe more freely. Pro tip: Those breathing exercises mentioned above can help with your posture, too!

 

Reduced Pollution Exposure

 

Pollution is an unfortunate reality in our lives now, especially air pollution. Living our everyday lives exposes us to  air pollution, so it’s almost impossible to avoid, but there are still precautions you can take. As mentioned before, an air purifier in indoor environments you can control (such as your home or workplace) can improve your quality of life and lung health. In other environments, minimize the amount of time you spend in highly-polluted areas, such as cities or near high-traffic roads.

 

Taking care of your lungs can help you live a better quality of life, so it’s best to take all the precautions to keep them healthy. With pollution and age being inevitable factors, being proactive in caring for your respiratory health with these lung health tips can set you up for a healthier future. Be sure to consult with your doctor if you have lung concerns and work with them to find the ideal plan for you.

Having a home workout routine is great for your health, especially if you have a home gym that allows you to maximize health benefits whenever you want. Carefully setting up a home gym is a great way to have access to everything you need to stay physically fit at home, from warming up to cooling down. Read on to learn about the benefits of working out from home and which items to include when setting up your home gym, from workout equipment and recovery tools like an infrared sauna.

 

 

The Benefits of Working Out at Home

 

Recently, many people have included home workouts in their regular routines. Whether shifting from gym visits or starting new, working out at home is a great way to stay active – especially if you have the added benefit of having a home gym to take it up a level. Some of the main benefits of working out from home include:

• Easy access and efficiency: Working out at home means you get to workout whenever you want – whether that’s between meetings or before bed. And without anything like traffic or planning your workouts around avoiding the busy hours, you save time and add flexibility to your overall schedule.
• Making working out a lifestyle: Going to the gym can feel like a chore if it isn’t part of your routine that you enjoy, and it’s easy to make excuses to not do chores. Instead, working out at home helps you work it into your lifestyle and daily home life, which makes it easier to set a routine.
• Having a home sanctuary: The gym can feel impersonal, whereas working out at home allows you to connect with yourself and create a sanctuary at home free of any distractions or judgment. Bonus points if you make your home gym a full wellness sanctuary with an infrared sauna.
• Setting your own standards: People in public spaces might not always meet your own cleanliness standards – especially in the gym. Working out at home means you control your own space’s level of sanitation and cleanliness with your own personal equipment.

 

 

Tips for Setting Up a Home Gym

 

Choose a Dedicated Space

First, you need to decide where you want to set up your home gym. The spare bedroom, office, or even a back porch or patio, are all great spaces for exercise. While a dedicated room is great for separating workout equipment from the rest of the home, if you don’t have a spare room, a small area in your home (like the living room) that can double as your workout space will also work. Try to find or create a space with natural light, and keep it as light and airy as possible with good airflow. Your at-home gym area should be a place that is bright, comfortable, and away from distractions so you can fully direct your attention to your workout.

 

Make it a Place You Want to Spend Time In

After you choose the space you’ll be using for your home gym, it is important to make it a place that you’ll actually enjoy using. Having a bare room crowded with exercise equipment might make it unappealing to do your home workout. Instead, make the room tidy and filled with things that motivate you. Add in a TV and speakers, use an exciting color palette, and add in any additional comforts that will get you excited to workout. Including features such as large mirrors, easy-to-clean floors, and dedicated workout spots (cardio, strength training, yoga, etc) will help you get into the gym mentality at home, as well.

 

 

Have Adequate Storage

While planning your home gym setup, take storage into heavy consideration. You will want to have ample space to do your workouts and won’t want to be tripping over jump ropes and kettlebells. Especially if you have a smaller space, having creative storage solutions can help you maximize your home gym and its capabilities. When setting up storage, consider ease of access so you can quickly store or get to the equipment you need. Remember that you’ll need plenty of floor space. And if you’re considering expanding your home gym equipment in the future, think ahead about how it will fit with current equipment so you won’t have to do much reorganizing down the road.

 

Equip it With Home Gym Essentials

Now that you’ve designed and prepped your home gym space, it’s time to equip it. The great thing about a home gym is that you can choose any exercise equipment that you enjoy using to focus on the workouts that matter to you. For cardio, check out a stationary bike, treadmill, or weighted jump rope. If you’re looking to fit in some strength training, invest in some kettlebells, dumbbells, and resistance bands. There are plenty of other home gym equipment options to choose from, including some cool high-tech gadgets, so research your favorites and start off with the ones you’ll use most – you can always get more.

 

 

Consider Non-Exercise Equipment

On top of exercise equipment, there are some home gym essentials you’ll want to consider for workout recovery. After your intense workout, your home gym should also be the place where you can cool down and take steps toward recovering your muscles. Tools like foam rollers, yoga wheels, inversion tables, and yoga mats are all great additions to your home gym. Another great recovery tool is an infrared sauna. From compact one-person saunas to saunas for hot yoga, investing in an infrared sauna for your home gym can help your muscles recover faster, boost your workout performance, and provide a number of other health benefits. You’ll have a gym and spa in one place!

 

Set a Home Workout Plan

Once you have your workout space set up, it should be easy to jump into a workout whenever you want. Start off your home gym session by creating a workout routine. It’s recommended to change it up a few times a week so you don’t get bored and you have the ability to properly work all areas of your body without becoming too fatigued. At the end of every workout, sanitize your area. While home gyms may not have the germs of strangers, keeping your space clean after sweating out toxins is important for staying healthy at home. Not only does it keep things clean for your health, it also helps prolong the quality of your home gym equipment for longer.

 

Having a home gym is a great way to stay in shape and enjoy endless health benefits right in the comfort of your own house. Use these tips to set up your ultimate home gym, and start moving your body – whether you choose cardio or hot yoga. And don’t forget to recover in your infrared sauna when you’re all done!

Temperatures are high, days are long, vacations are planned, and summer is definitely here. And luckily for summer lovers, we get to enjoy it through the end of September! During these hotter months, you might realize yourself putting health on the backburner to tend to your summer plans. It’s important to work healthy habits into your schedule so you don’t feel burnt out or unwell by the time fall rolls around. With so much going on, use this summer health and wellness guide to feel both physically and mentally set to take on the season with healthy tips like eating in-season and using an infrared sauna.

 

 

Use an Infrared Sauna

 

Even though it might be hot outside, having an infrared sauna session in your routine can be a huge benefit to your total body wellness this summer. Infrared saunas offer a number of health benefits such as muscle recovery, improved skin, boosted immune system, reduced stress, increased metabolism, and much more. On top of that, infrared technology allows for lower temperatures than a traditional sauna while still allowing for deep infrared penetration, meaning you won’t have to worry about adding too much more heat this season. Sauna sessions can be as long or short as you need them to be, making them an easy addition to your summer health routine.

 

Protect Your Skin

 

Summer is all about fun in the sun, but too much sun can be an issue for your skin. Sun exposure, heat, and dryness all can lead to skin damage, so it’s important to find a summer skin care routine that protects your skin from the elements. Sunscreen is an essential product in any routine, but especially in summer when you’re enjoying the outdoors a bit more. No matter how long you’ll be in the sun, apply sunscreen before leaving the house and reapply depending on your day. Summer activities like swimming can wash off your sun protection. Regular use of moisturizers, exfoliators, and infrared saunas can also help combat dry summer skin.

 

Exercise Outdoors

 

Getting proper exercise benefits your mental and physical health, especially in the summer when the weather is warm and clear. Moving more and sitting less can have major health benefits such as reduced stress, maintaining a healthy weight, improved metabolism, and more. What’s great about summer weather is its ability to get people outside, and even a simple daily walk to enjoy the sun can be a great addition to your summer health routine. Aim to get around 2.5 hours of active movement a week to keep your body healthy and in top shape, and use an infrared sauna to boost your summer workout even more.

 

 

Pick Up a Hobby

 

A healthy summer is all about balance, which means prioritizing time for yourself and pursuing passions, interests, and new adventures. Summer hobbies can include a lot of outdoor activities like learning how to surf or becoming an avid hiker. Not a fan of the summer heat? Then use the air conditioning as an excuse to enjoy the air conditioning of your house or a classroom! Indoor hobbies like painting or baking are great to pick up in the summer, as they can be enjoyed year-round as the weather changes. And depending on your goals, hobbies can either be a great social activity or a solo experience to connect with yourself.

 

Meditate

 

Summertime can be fast paced, and it might seem like you have plans around every corner with no time for yourself. It might be time to incorporate some meditation into your summer wellness routine to give yourself a break. Mindfulness meditation is a technique that helps reduce stress by slowing down your thoughts and moving your focus away from negative emotions. Mindfulness meditation is rooted in breathing exercises that keep you focused on the present moment. Studies have shown that meditation makes you less distractible and improves your resilience to stress. You can get started by dedicating as little as five minutes a day to take a breather – literally.

 

Do a Digital Detox

 

Our phones, tablets, and televisions are our ways to stay connected to the world. But every once in a while, taking a break is a good thing. Excessive screen time can take a toll on your well-being, from physical to mental health. With the great summer weather right outside, dedicate some time away from your phone and computer every day to take a break from the screen. You don’t need to do a full detox of ditching your phone for days, but adding screentime breaks into a healthy summer routine can help you feel refreshed and reconnected with your surroundings. Use this time to meditate, read, socialize in person, or do a physical activity.

 

 

Stay Hydrated

 

Hydration is key every day, but especially in the summer as temperatures rise and you are sweating a bit more than in other seasons. On top of the physical downsides of not drinking enough water, such as headaches and lightheadedness, did you know that becoming even slightly dehydrated can lead to lowered mood and decreased concentration too? Keep water or other low-sugar drinks on hand to sip throughout the day, especially if you’re sweating more than usual due to activities such as exercise or sauna use, or simply from the heat outside. If you need to, set an alarm every hour to drink water until it becomes a natural part of your healthy summer routine.

 

Eat Light and Fresh

 

Not only is eating in season more nutritious, but it’s also more affordable and more delicious. With fruits and veggies like corn, beets, strawberries, summer squash, cherries, and peaches more readily available from farms, it’s easy to fill your kitchen with some of the ripest summer produce available. These fruits and vegetables lend themselves to creating light and refreshing flavors that can be made into great dishes like salads, flatbreads, healthy pastas (with in-season zucchini noodles!) and desserts. Try cooking them on the grill for some true summer vibes, and throw a healthy summer party to enjoy the nice weather.

 

As we’re in the final weeks of summer, add these healthy summer tips to your regular routine to enjoy the rest of the season and feel prepared to go into fall feeling your best. Starting these healthy habits now will set you up for a healthy future every season of the year. From protecting your skin to giving yourself a mental break, your body will thank you for focusing on your summer health and wellness!

Over the last couple of years, we’ve been faced with a lot of changes – many pertaining to our health. The way we work, eat, get social, and simply live have all faced some sort of shift to adapt to the way things are today. But change doesn’t have to be bad or scary! In fact, it can be something we continue to grow on to build out our best lives possible. As we get into the swing of things in 2022, what are some of the best healthy habits for life we’ve picked up in the last couple of years, and how can we continue to apply them for a healthier future?

 

 

Bettering Our Immune System Health

 

With a couple years of thoroughly washing hands, wearing masks, and keeping distance, everyone had a bit of a crash course on the importance of our immune system and the steps we can take to keep our bodies healthy. On top of that, many of us started to look into more ways we can naturally support our immune health even further by changing our daily habits. Exercising more, eating better, getting enough sleep, taking supplements, and doing immune-boosting activities such as using an infrared sauna all became part of our new health regimens.

This year, maintain those habits you’ve been forming to turn them into healthy habits for life. Your immune system is constantly working hard to keep you healthy, so return the favor by treating it right and taking steps to prevent sickness. Give yourself a health challenge to get you motivated to stick to your goals for lasting habits.

 

Cooking More at Home

 

Once going to restaurants became a bit harder to do, delivery and cooking at home started to become more popular. While ordering delivery is nice from time to time, it isn’t as sustainable of an option as cooking at home with its higher costs and less healthy options. With more time spent at home, that means more time spent in the kitchen as well. This has allowed us to learn how to mindfully prepare meals for ourselves and understand the ingredients that go into what we eat, which helps improve our health, energy, and more.

This year, keep using that kitchen and preparing nutritious meals at home! With so many recipes out there, you’re sure to continue finding new food you love. To kick it up a bit, start incorporating things like weekly meal prep or meatless Mondays to mix things up.

 

 

Embracing Our Relationships

 

Being social definitely required some creative approaches over the last couple of years. Family reunions turned into Zoom calls, happy hour became having a drink with a friend over FaceTime, and work meetings started with, “Can everyone see my screen?” Being apart made us realize how important our relationships are and how much it means to be in contact with those we care about. By getting creative with communication, we’ve found better and more efficient ways to be social in times we can’t physically be together.

This year, stay social! As some things shift back to “normal”, you’ll see more people in person and have a different approach to your social life. But still keep those family Zoom calls to see relatives who may be far away, have a glass of wine with a friend over the phone to catch up after a long week, and talk to those who make you happy.

 

Finding New Ways to Exercise

 

Maybe you went to the gym all the time, and then those plans were halted. Or maybe you always worked out at home and needed a change of scenery after being home all day long. Or, perhaps, you were looking for new ways to get some fresh air. No matter your reason, your exercise routine probably had to adapt – which is actually better for your physical health! We’ve had to get creative with our workouts by taking online group classes, starting to do more outdoor activities, or setting up a home gym. It was a great way to find new ways to get our blood pumping.

This year, keep finding new and exciting ways to get active. Start going on hikes or bike rides to exercise outside and explore new areas. Or keep building up your home gym to up your at-home workout game. And while you’re at it, use an infrared sauna after working out to feel those health benefits even more.

 

 

Improving Mental Health

 

Mental health has seen a huge shift over the years, even before the last two years threw the world for a loop. What was once shrouded by a stigma is now embraced, and the last couple of years have really stressed the importance of being mindful of our mental health. With the changes that rapidly took over our lives, high stress levels and burnout became very real side effects. This caused many people to address their mental health and find solutions and support to help make life more manageable.

This year, continue to make time for yourself and do mental check-ins. If you are feeling down, reach out to find support and find ways to give yourself a boost when needed by slowing down and doing something like meditation or journaling. Infrared sauna use can also help improve mood and mental health, making it great to help unwind.

 

Setting Boundaries

 

Finally, one of the best healthy habits we’ve learned is that it is important to set boundaries. These boundaries had to be set to keep life manageable as we navigated unknown times. It wasn’t always easy to set them, but the results are well worth it. Boundaries were set for: yourself, work, relationships, making plans, and more. In doing so, we have been able to better identify our wants and needs, find a better work-life balance, and make realistic commitments.

This year, continue to feel comfortable setting boundaries that work for your life. The art of saying “no” is an important thing to learn so you have the physical, mental, and emotional capacities to do the things that are enjoyable for you. Balancing your needs helps you be present for other parts of your life.

 

Life throws all kinds of things at us, and all we can do is adapt and learn how to make changes that will benefit us in the long run. We’ve certainly learned a lot the last couple of years, and hopefully some of the positive things we’ve taken away from all of this will leave us with some of the best healthy habits for life. Remember these habits as we get into the new year and continue to build upon them so you have the best and healthiest future ahead.

Working from home has become the norm for many in the last year, and was a major shift in how we all work. In fact, 7 in 10 white-collar workers are still working remotely after all this time. Separating work from home has been easy for some and difficult for others, but the difficulties can be lessened with a bit of self-care and structure. If working from home has become part of your work schedule either recently or for the last few months, these tips will help you stay energized throughout the day when your home and office are in the same space!

 

How to Stay Healthy While Working from Home

 

Go for a Walk

Adjusting to working from home means adjusting to a calmer environment, which also could mean adjusting to a more sedentary work style. You might not have noticed it in the office, but once you don’t have coworkers’ desks to visit, conference rooms to rush to, or the printer to check, you’ll realize the lack of movement at home. Go for a walk every couple of hours or so to get your blood pumping and your body moving. Walking can help you stretch your legs, burn some calories, and get you out of uncomfortably sitting in a chair all day.

 

Use a Sauna

If you have access to an infrared sauna while working from home, it can be one of the most helpful health tools. Since sauna sessions can be as long or short as you need them to be, it can be a great way to break up your day. Start off with a mini session before, during, or after work to help you feel energized and have mental clarity – you can even use essential oils to awaken the senses or to help you feel relaxed. And if you had to, the dry heat of saunas allows you to bring in electronics, which means you can even answer work emails or take a call while in it (though we recommend you have some time for yourself!).

Your sauna is also a great place to meditate when you do get that time to yourself. Even a 10-minute meditation and some stretching in your sauna can help. And with working from home typically being sedentary, sauna use can help you burn more calories than just simply sitting at your desk.

 

Stretch Often

If you don’t have a sauna at home, still make it a point to get up out of your chair and move your body from time to time. Stretching is so important, especially when working from home when many don’t have the same desk setup as when they did back in the office with ergonomic chairs and keyboards. Set a timer to stretch at least every two hours. Stand up, touch your toes, roll your neck, stretch your wrists and fingers. This helps your body increase circulation and can also help prevent you from forming poor posture.

 

Meal Prep

When you work from home, you don’t have access to your company’s office kitchen stocked with snacks at all times. And you likely don’t have company-sponsored lunches. This means you and your pantry are fully responsible for those midday work snack attacks! Meal prepping at the start of every week can help combat the issue of not having anything in the fridge to snack on when you need a little boost. Making your own meals also helps you stay on track with eating healthy, which in turn can help you focus better and have more energy.

 

Drink Water

Staying hydrated while working from home is something that is easily forgotten. If you’re used to the easy-access office water cooler at the office, you might find it harder to keep track of your water intake when you have to make a trek to the kitchen. Either set water reminders throughout the day to fill up your cup or get a big water bottle and set timers to encourage you to finish the water by the end of the day. Staying hydrated will help you feel better and sharper throughout the workday.

 

Talk with Someone

This one is for your mental health. In the office, you probably talked to multiple people throughout the day. That face-to-face contact and direct conversation is something that is lost when working from home. Over time, the lack of physical presence of other people can make you feel isolated and alone. Make it a goal to hear someone’s voice every day, whether that means scheduling a meeting with your coworker, calling a friend, or even simply going to the grocery store and saying hi to the cashier. Speaking to someone can really make a difference!

 

Work from Home Motivation Tips

 

Stick to a Schedule

One big difference between working in an office and working from home is the change in structure. In the office, there is a social expectation to be somewhere at a certain time and looking a certain way. At home, things might not be so rigid. While the increase in freedom may sound nice, it is also important to stick to somewhat of a schedule and a routine to keep you from losing motivation. It doesn’t have to be anything too involved, simply get up at the same time every morning, put on an outfit other than PJs, and set work hours that don’t blend with home hours.

 

Reward Yourself

Working from home can start to feel a bit monotonous – if you let it. Monotony definitely has an impact on your motivation, so it’s best to keep things interesting in your home office. Break up the day and boost your motivation to complete tasks by rewarding yourself from time to time. For example, reward yourself for finishing a presentation by getting a fancy coffee from the coffee shop. Or reward yourself for getting through that long call with 15 minutes of you-time in your infrared sauna. Make your reward anything you’ll look forward to after a task.

 

Go for a Walk (again)

Yes, a second recommendation to go for a walk! But this time, it’s for motivation while working from home. Sometimes all you need is a break from your desk and some fresh air to get you back into the right mindset to knock out your next task or project. Dedicate some time every day to walk around the block a few times and leave your work at home. Use your walk as a time to connect with yourself and take a break from your computer. If the weather isn’t great, try replacing your walk with some yoga or meditation inside to give your mind a break.

 

Whether you are recently starting a new work-from-home position or have been working remotely for months, these tips can help you feel more structured, organized, energized, and motivated in your home office. The switch from office to home is definitely a learning experience that can be handled by putting extra effort into taking care of yourself. Movement, mental health breaks, and schedules will hopefully make your work-from-home experience a bit more enjoyable!