Category: Exercise

Highs and Lows of Horse Racing

At a young age, I imagined riding a horse. But my dream came true when I finally learned it when I was in middle school. I remember that my mom did not want me to ride a horse, but my dad taught me, luckily.

I started to ride a horse as a hobby. Every weekend or during my spare time, horse riding is my outdoor activity, and the level of excitement is still the same as when I was in high school.

One day I met a friend who encouraged me to be into horse racing. I was hesitant because I never imagined getting into horse racing. But I gave it a shot and realized that it was a good experience, although I did not make it to the top. But it is all right. The chance to witness hundreds of spectators cheering for you makes everything worth it. Also, having a very supportive family beside you is more than valuable than the trophies for me.

As a horse riding/racing enthusiast, I have a bunch of friends who also love the sport. But just like me before, they have never raced a horse. I also encouraged them to take their experience up a notch. Some have switched to horse racing while others don’t.

Whether you are looking for a sport that would add color or change your life for the best, I would recommend horse racing, and you won’t regret it. If you feel skeptical, I also felt the same way. But don’t worry! Here are some pros and cons of horse racing that would help you make a confident and quick decision. Let’s get started!

Meet People with the Same Interests

I always feel happy and zealous every time I meet people who are extremely passionate about the sport.

They have different stories, but they always inspire me to be better each day.

I think it is normal for every sports lover to feel in despair sometimes, and a group of enthusiastic people can be a lifesaver.

Also, their dedication to the sport is very contagious, and it has helped me reach this far.

Welcome a New Member of The Family 

I don’t know if it is normal, but I consider my horse part of my family. For sure, some horse racing enthusiasts feel the same way, or it’s just me.

Honestly, I feel like my horse is a younger brother of mine. He completes my day even I have a stressful shift in the office. It is a therapy for me whenever I hear my horse neighs or wags his tail.

Although we have only been together for a few months, I think we have already built a strong connection. Even if he does not talk, I know what he likes most of the time. Weird, right? But it is true.

Aside from our weekend practice, I enjoy taking charge of his grooming. I do not only save some cash, but I also spend some quality time with my buddy.

The Level of Excitement and Intensity is Superb 

I love different sports. I play golf, basketball, volleyball, and even football. With golf, it is very relaxing, from the picturesque lawn to the lush trees.

In basketball, it is very intense and a good workout. I think I sweat a ton every time I play basketball with my friend. Volleyball and football are no exception.

But horse riding or racing is different. Yes, I sweat and even lose a pound. However, I could not explain the level of excitement. As my horse starts to run, it always makes my heart beat fast, and that experience is extremely addicting for me.

So, are you one of those people searching for a new but challenging hobby? There is no need to look further than horse racing.

If you have not ridden a horse, now is the right time to give it a shot. Yes, it may be unsafe, and the risks of falling are high.

Sometimes, you may have bruises and injuries. But your hard work will pay off. Believe me.

Every day, you will see some improvements in your skill. Soon, you will be a pro. Nothing is impossible if you really want everything you do.

 

Why Do We Love Horse Racing?

Horse racing is an equestrian sport that involves racing using a horse and a jokey. It’s a sport of running horses at their maximum speed and involves more than four jockeys riding a horse in a certain racecourse and distance for competition. Horse racing was practiced by many people a long time ago, with many rich people in ancient times loving this sport. This is probably why it was given the nickname of the “sport of kings”.

Horse racing is a fun sport that many people have loved because of the thrill and experience. Many people bet their money on their favorite horse, and some are after it for enjoyment after all watching jockeys handle their horses at extreme speed can surely give you some adrenaline. Horse racing is mainly used through thoroughbreds with a rider astride and it is not an easy sport because it requires skill, experience, money to breed the horse, and courage.

Reasons Why Many People Love Horse Racing

Horse racing is a long-loved sport by many people around the world. This sport is one of the extreme and amazing sports that exists, and it’s a sport that originated in Greece. There are hundreds and even thousands of reasons why many people admire horse racing.

Horse racing is a good source of entertainment that can surely satisfy your adrenaline rush. Horse racing is an extreme sport that makes it a thrill to watch as horses are amazing athletes that can reach breathtaking speeds, and a skilled jockey riding a horse can make a big difference. Although this sport is associated with betting or gambling, you can still opt out of it and watch it for free. It’s a sport that is accessible to anyone, where you can watch it in a horse racing stadium and sometimes even broadcast it on cable TV.

Gambling is the number one reason why many people love horse racing events, with many people placing bets on horse race events. There are many amazing horse racing events taking place around the world, each with its own facilities to watch and place a bet on certain websites on the internet. Horse racing is associated with a great history and culture. It begins as a prestigious sport enjoyed by royalty, but now anyone can enjoy it no matter what status in life.

Along with other amazing sports, this sport has gone through the digital age. You can now watch horse races online wherever you are as long as you have a smartphone or PC with an internet connection. Digital horse racing is easy to access and has made the sport more popular nowadays. Horse racing can be a fun social activity that draws all sorts of people to watch the event.

Horse racing is a long day event and gatherings mean you can have more time experiencing the thrill of the sport. Animal lovers, especially horse lovers, are naturally drawn to horse events. Anyone would love to watch an agile and beautiful creature running at maximum speed in a racing course, especially as the horse breed used in horse racing is very impressive. They are bred using the natural and advanced method to maintain health and improve their endurance and agility skills.

For some, horse racing is considered as a lifestyle more than a sport. With each horse racing event, you can meet new people and possibly make some new friends that share the same hobby. There is much great community of horse racing fans around the world. This is what makes horse racing sports great and loved by many people. Whether you want to bet or just want to enjoy the long-hour event, this sport can give you thrill and excitement.

Conclusion

Many people love horse racing because it gives them a thrill and fun experience right from the start to the end of the race event. Other sports that exist today, horse racing events, can be watched in the comfort of your homes too! If you love animals, specifically horses, and love to gamble, horse racing events are perfect for you.

Balancing Diet and Workouts for the Best Health and Fitness Results

Having good health and a fit body requires a balanced diet and regular exercise. Everybody has a different perspective as to what body fitness means. Some think body fitness is having Hulk muscles while others think it is having a perfect body. Either way, it is important to exercise and take balanced diets to gain body fitness. Often, people chasing health and fitness goals focus on one aspect (diet or exercise) and neglect the other.

 

I have had to work hard in observing a great diet and working out. Here is how I have managed to balance my diet and workouts for the best health and fitness results.

 

Nutritious Breakfast

The first meal of the day is the most important. Research shows that having breakfast regularly reduces the chances of getting heart diseases, diabetes, and obesity. A healthy meal in the morning helps the body to replenish blood sugar which is required to power the brain and muscles. Skipping this meal can lead to a lethargic feeling when working out. I try to have a protein and fiber-rich breakfast whenever I’m going to exercise. This helps me to keep off the hunger pangs for long. It provides me with the energy I require to workout. I do not like having doughnuts for breakfast as I end up becoming hungry before I complete my workout.

 

The Right Amount of Carbohydrates

Carbohydrates are the main source of energy in the human body. Research shows that about 60% of the daily calories are obtained from carbohydrates. This only applies to people who exercise regularly. I always obtain my carbohydrates from eating fruits, vegetables, beans, and whole grains. I prefer whole grains to refined grains since they get digested slowly. This helps the body to be full for long and feel energized for the better part of the day. They also help the body in stabilizing blood sugar levels. These grains contain minerals and vitamins which are required by the body to be at its best.

 

Protein Intake

Protein helps the body in growing and repairing tissues. It helps in the formation of red blood cells to replace those that die after 120 days. Working out sometimes leads to the tearing of muscles thus the need for constant repair. Protein helps in the repairing and building of muscles. It is also a source of energy for the body when there is a short supply of carbohydrates. I get protein from eating chicken, turkey, beef, lamb, fish, milk, lentils, beans, and eggs. I take small portions of processed meat and red meat to maintain my good health. I also prefer lean proteins since they have low levels of fats.

 

Fruits and Vegetables

Fruits and vegetables have low amounts of fat and calories. They provide the body with minerals, vitamins, and fiber needed to keep it healthy. Health departments advise that in every meal taken, half of it should consist of fruits and vegetables. I make it a habit to try different types of fruits to get as many nutrients as possible.

 

Proper Workout

The body requires a well-organized training schedule to be fully fit. Having a balanced diet is also key to achieving full-body fitness. All workouts should begin with a warm-up. I always try to speed up to my maximum after warming up. This is a cardio workout that helps me stay fit and maintain my health.

 

I also try to build my muscles by doing pull-ups, sit-ups, push-ups, and lifting weights. These exercises break down my muscle fibers pushing them to reform. This makes them thicker and stronger than before. Lots of fuel are needed by the body to perform this process successfully.

 

Diet and exercise are inseparable elements in a health and wellness journey. Substituting one for the other only leads to painful efforts with little results. It is important to strike the balance with the above tips for a healthy and strong body.

 

Best Exercises to Include in Your Gym Routines

Going to the gym regularly brings amazing health and fitness benefits. But if you want great results shown on your scale, you need to perform the right exercises during your gym workout routines. Do not just work out. Make sure to make incredible progress over time. You might need to commit to working out at the gym for at least 4 to 5 days every week. You can just work your way slowly as time goes by. If you do plan to exercise regularly, you may need to invest in some high quality tracksuits and other gym clothes so you have the maximum comfort while you workout.

To make the most of your gym routines and workout sessions, you need to perform only the best exercises during your gym routines. However, not everyone is aware of the exercises that must be done. You won’t have to think about your fitness routines if you have a personal trainer like those at Truth Gym Gallery. Nevertheless, if you’re planning on working out on your own or are looking to make up your own exercise routine, these are some of the best exercises you can try:

Walking

At first, I thought walking exercises at the gym weren’t a big thing until I learned that it is one of the best exercises to include in your gym routine. The reason this exercise is a winner is that you can walk anytime and anywhere. Consider using the treadmill for your walking exercise at the gym.

If you are just starting with walking for fitness, I would suggest that you begin with 5 to 10 minutes at a time. Try adding a few minutes more until you reach 30 minutes per walk. Quicken your pace later on.

Interval Training

It’s best to include interval training in your gym routine because this boosts fitness levels and burns calories that help you lose weight. The idea is to modify your workout’s intensity rather than working out at a steady pace. To do interval training, whether you dance, run, walk or do cardio exercise, pushing up the pace for about one minute or two helps a lot. You can eventually back off for 2-4 minutes. The duration of the interval will depend on how long your workout is and the recovery time needed. The pacing can be fine-tuned with the help of a trainer. Repeat the intervals all through your workout.

Squats

These are also the best exercises for gym routines because they work on various muscle groups and your hamstrings, gluteals, glutes, and quadriceps. To do squats, you must position your feet apart at shoulder-width. Make sure that your back is straight. The next step is bending your knees and lowering your rear, similar to the way you sit down on a chair.

Your weight must be distributed evenly on three points of your feet, such as the inside ball, outside ball, and the heel, which forms a triangle. Your knees will not stay in line with ankles that way; however, other parts of the body will experience less strain. You can consider adding dumbbells as soon as you can do about 12 repetitions well.

Push-ups

These are also the best exercises to include in your gym routines because they strengthen core muscles, triceps, chest, and shoulders. In doing a push-up, position your hands a bit wider apart in shoulder width. Position your toes properly on the floor. If you are struggling with this position, begin with your knees on the floor. Make sure that your body makes a straight line from the shoulders up to the feet or the knees.

Your abs and rear-end muscles should be kept engaged. You also need to be bending your elbows to lower down to almost the extent of touching the floor. You will then need to lift your back by pushing through your elbows. Your torso must be maintained in a straight line all through the move.

Lunges

Just like the squats, these also work on the lower body’s major muscles. Lunges also enhance your balance. To make lunges, take a bigger step forward, ensuring that your back is straight. You will then need to bend your knees for about 90 degrees. Your weight must be maintained on your back toes then you’ll need to lower your back knee towards the floor. Never allow your back knee to touch the floor.

These are just a few of the many best exercises that you can include in your gym routines. Incorporating the right exercises can yield better results and can also deliver enormous benefits to your overall health and fitness. Make sure that you commit to the best exercises to make the most of your every workout session at the gym.

Cardiovascular Fitness – Why Is It Imperative to Health

Cardiovascular fitness pertains to the ability to handle aerobically challenging situations of varied duration. Heart disease is one of the world’s leading causes of death. Boosting your cardiovascular fitness can minimize the risks of developing heart disease by increasing your blood vessels, lungs, and heart’s efficiency.

The simpler it is to pump blood through the body, the less burdening it is on the heart. The contraction strength of your heart, the flexibility of your veins, and the productivity of your blood in terms of carrying oxygen will be improved if cardiovascular training is successfully executed.

The Importance of Cardiovascular Fitness

Cardiovascular exercise additionally helps in keeping a healthier body composition. Both anaerobic and aerobic exercise, particularly at higher intensities, adds to healthier caloric burn. The fat stored in your body is held for times of delayed or extreme action. Cardiovascular system training through high-intensity intervals boosts the activities of specific hormones, for example, growth hormone and testosterone, which stroke effective fat burning. While steady-state and low-intensity cardio burns a higher fat percentage, high-intensity exercises result in better calories burned. These also speed up enzymes linked with fat burning.

Having the right cardiovascular fitness somehow means having the confidence to complete activities with cardiovascular demand like swimming, hiking, biking, strength training, and even climbing the stairs. Being capable of moving through the day without feeling breathless can make a big difference in your level of confidence as well as your quality of life. An excellent cardiovascular foundation enables you to train harder during your strength sessions without feeling exhausted.

It’s quite common to do cardiovascular exercises as the only form of workout. Taking, for instance, a marathon runner having very intense cardiovascular fitness, but their muscles are weak because of lack of strength training and due to working similar muscles on one plane of motion.

Keep in mind the four important pillars of fitness, namely mobility, strength, cardiovascular fitness, and body composition. Suppose you are a marathon runner who developed cardio fitness but neglected other pillars of fitness. In that case, you’re protected from disease linked with the cardiovascular system but cannot handle aerobically demanding situations. You are still prone to the effects of having poor body composition, mobility, and strength. Lack of proper fitness training combined with just moving the joints in a single repetitive movement can worsen joint degradation and can result in immobility, poor posture, and overuse injuries.

Tips for Effective Cardiovascular Fitness Training

Now that you have already learned about the importance of cardiovascular fitness training to health, you also need to understand that these exercises are not the only component to being a fit, capable and healthy person.  The following are helpful tips to fitness train more effectively:

Vary Your Cardiovascular Activities

 

Your body can instantly cope with the kind of training that you perform, and this makes it hard to achieve similar results. To still be able to reap the benefits of your cardio training, change the type of training and the equipment. Battle ropes, circuit training, sled pushing, running, swimming and biking can be done on a daily or weekly basis to keep your fitness training challenging but more effective.

 

Stick with the Right Intensities When Training

 

One of the top pieces of equipment you can purchase to dial in your cardiovascular training is a heart rate monitor. Consider exercising within 60 to 80% of your maximum heart rate to reach optimal physiological outcomes. In case you do not have the monitor, you can just try using the RPE method.

 

Get the Right Rest Intervals

 

Try setting your working intervals from 15 to 60 seconds and have the right work-rest ratio such as 1:3 or 1:4. For instance, you do the sprint interval on your bike for about 15 seconds and then rest for a minute. The total duration of your workout must be anywhere from 10 to 30 minutes.

Be sure to progress whether adding seconds into your work intervals, taking seconds away from the rest intervals, or increasing the total number of intervals in a given workout. Your body can also quickly adapt to your fitness workouts, so strive for challenging sessions as time goes by. Remember all these tips to help you train effectively.

Songs to Keep You Going in Your Fitness Journey

Workouts are sometimes very tough and may need a lot of motivation to complete. At times, it becomes boring and morale is needed to even begin sessions. There is no better solution to these workouts than music. Music alone can easily change the tempo of a training session. There are some songs I listen to keep my spirits up when doing workouts. There are also different songs that I listen to motivate myself to finish workouts. Here are some amazing songs you might want to have on your workout playlist:

 

Lean On

This is an EDM song by MO, Major Lazer, and DJ Snake. It was the most streamed song on Spotify after its release in 2015. It has a catchy beat which keeps my mind lifted and motivated to face the task ahead. MO’s vocals in this song are also brilliant. It is in my workout playlist since I enjoy it and my body always wants to move to the rhythm of the song.

 

Level Up

The title of the song itself is to motivate people to try harder in life. The beats of the song are also catchy. This song is also fast-paced which makes it a great pick for a workout playlist. I always listen to this song whenever I’m having a workout session to push myself harder. The voice of Ciara telling me to level is enough to help push past my limits.

 

Work from Home

This song by Fifth Harmony is one of the catchiest songs of the 2010s. I like this song since it is all about work. The beat itself helps me move easily when working out. The chorus of this song makes me want to keep my body working even when I’m tired. The tune and rhythm create sweet melodies in my ears which keeps my mood up.

 

Stronger

This song by Kanye West speaks about working out. It is great motivation especially during punishing workouts. I like this song since it talks about the physical pain and experience obtained when working out. I always feel like Kanye West is communicating about my situation and giving me the motivation to work harder when working out.

 

No New Friends

No New Friends, a song by the LSD Supergroup was always destined to be a hit song. The hot pop song has heavy percussion which always goes well with workout sessions. The beats in this song always keep me running to the end. It also has a melodious chorus which always lifts my mood.

 

Good as Hell

Good as Hell by Lizzo has been on my workout playlist since it was released in 2016. The chorus is a joyful affirmation to make myself feel good. It is a great workout song since it promotes body positivity. Every line in this song sounds like a celebration of what I’m doing thus giving the morale I need to work out.

 

Wake Me Up

This EDM song by Avicii has some of the catchiest beats I have ever heard in music. The beats in this song always bring a new happy mood at all times. This is the song I use to set my mind to start working out. The vocals in this song are also amazing.

 

Yeah 3x

This song by Chris Brown made it to my workout playlist due to its great beats. Chris’ energy in this song also keeps me energized when working out. The fast-paced beats always keep me moving even when I’m exhausted.

 

John Cena

The song by Sho Madjozi also has some of the catchiest beats I know of. The singer motivates me with her great energy and morale in this song. I find myself doing workouts freely whenever I listen to this song.

Five Easy Tips for Achieving Your Fitness Goals in 2021

Before I begin, allow me to make some guesses about your fitness goals. Guess number one: You have fitness goals for this year. Guess number two: Last year you may have achieved some or none of your fitness goals. Guess number three: You want to make this year different and achieve your fitness goals. If any of the guesses I have made regarding your fitness goals is true, you are reading the right article. In 2020, I achieved most of my fitness goals. However, in the previous year I did not accomplish any of my goals. In the sections below, I will walk you through the tips I deployed to achieve my fitness goals.

 

Set Smart Goals

I am sure you know what the acronym SMART stands for. In case you don’t, SMART is an acronym for Specific, Measurable, Achievable, Realistic and Time-bound. I realized that non-specific goals like ‘get a six-pack’ will not help me achieve anything. Such a goal is vague, has no plan, has no deadline, and has no accountability. I realized that I had to set specific goals. So, I looked at my goal and reframed it as follows, “I want to get a six-pack by the end of the year. To achieve this, I will need to enroll in the closest gym and make sure I go to the gym at least three times a week. I will also watch my diet and avoid fast foods.”

 

After reframing the goal, I put in the effort and the time. By mid-year, I had cut a lot of abdominal fat but had not yet achieved a six-pack. By the end of the year, I had attained a four-pack and not the desired six-pack. I fell short of my goal, but I made significant progress compared to the year before.

 

Make Short Term Goals and Daily Plans

I know how intimidating long-term goals can be. They at times look impossible, especially after some false starts. Sometimes I feel like quitting because the goal seems unattainable. I realized that I fail in reaching my long-term goals because I do not have daily actions and short-term goals that add up to the bigger goal.

 

For instance, if I want to run a ten-mile run by the end of this year, I will break down my goal into small weekly and monthly goals. I can begin by running one mile three times a week for a month. Then I can add one mile each month such that by October, I will be running ten miles three times a week. At the end of the year, I will be able to run 12 miles. These small goals give me momentum, and I can see progress.

 

Make Time

At this point, I have identified my goal, and I have a system in place to help me achieve the goal. The next step is to create time to execute the plan. If my days are like yours, then you must feel like you never have enough hours in a day to spend between work, family, and other commitments. We are all busy, but I realized that I always make time for whatever is important for me. Therefore, I became intentional about scheduling time for my fitness goals. I reduced my television time and slotted my gym time after work to avoid postponing the session once I arrived home. Making sure I looked the part definitely helped to motivate me to get into the gym too – if your fitness wear needs a bit of an update, you could check out a site like Raise to see if they have any Nike coupons or discount codes that could help you save money on some new gear.

 

Track Your Progress

Fitness goals are hard to achieve because the results are not immediate. So how did I stick with the goal for a whole year? I got a desk calendar and tracked every time I hit the gym. I felt good seeing my progress every week. I also knew when I was slacking off and took an appropriate action.

 

Get Some Accountability

Peer pressure is not always a bad thing. Some positive peer pressure can help you achieve your goals. I discovered that it was easier to ignore a resolution I kept to myself instead of one that I had told someone. So, when the year began, I shared my fitness goals with my friend, and we kept each other accountable on a monthly basis. There are days I went to the gym just because I could not bear the thought of telling my friend I had missed all gym sessions in an entire week.

 

The Best Apps to Guide Your Health and Fitness Journey

There is always a need for an expert when it comes to matters of health and fitness. It is essential to have a fitness trainer and a nutritionist to help out. In this digital age, there are applications that can effectively take the position of both the nutritionist and the trainer. These applications have helped me to stay fit by keeping me dedicated to my training schedules and provided me with a helpful diet guide to follow. Here, I list some that have been helpful to me, all of which I feel would be resourceful to anyone on a health and fitness journey.

 

8fit

This application is free to download for Android and iOS. It offers meal planning and on-demand workouts. The application set for me personalized exercise sessions and a diet to follow. All that was based on the results I wanted to see. 8fit is always issuing instructions, reminders, guidance, and suggestions. The application has videos that are a good aid to workout. I am required to log what I have eaten so that the application can have a better analysis of my progress. There is also a pro version plan which has a subscription of $25 per month, $60 for 6 months, and $80 for an annual plan. The pro version gives custom meals, shopping lists and makes all workouts accessible.

 

Centr

Centr enables planning of training sessions, eating healthy, and doing workouts. The application is used to lose weight, get fit or build muscle. Training goals should be set during the registration process. Some workouts in this application have coaches. These coaches demonstrate workouts and help through them till they are complete.

 

Other workouts are self-guided with a provided sample video and a timer. This application is available on Android and iOS mobile phones. It can also be accessed through a browser. There is a subscription fee of $119.99 per year, $59.99 per quarter, and $29.99 per month. The app provides a free trial valid for seven days.

 

FitOn

FitOn offers users a workout-on-demand. Workouts are given according to the specifications of the user. They are based on the level of intensity wanted, intended training time, and type of workout desired. The application has butt, abs, thighs, yoga, and stretching workouts. The app enables heart-rate monitoring on the screen when training, through the help of a heart rate monitor. It has a leaderboard that enabled me to compete with my friends. This made training more fun and challenging for me. I was able to train with some of the best trainers through video tutorials. It is available on Android, iOS, and browsers. The pro version of this application costs $69.99 per year. Pro subscribers are given personalized meal plans.

 

Fitbit Coach

This is a free to download workout-on-demand application. It can be used on Android, Windows, iOS and the web. The application is equipped with workout videos that can be done at home. The free version of this application offers a limited number of workouts. The premium account is worth $79.99  per year and$ 9.99 per month. I loved this application because it gave me a human trainer to walk me through my training session.

 

Forte

This is a workout assistant that allows the streaming of training sessions. I was able to steam and join workout classes through forte.fit I was amazed by this since I was able to attend a real workout class through the internet. Forte also allowed me to search for available classes. Each class has the time and date listed on the site. There are also details of the length of the class and equipment required to train. Forte requires members to pay a monthly fee of $39 or an annual fee of $288.

How to Keep Kids Active in the Virtual Learning Era

Due to the COVID-19 pandemic, many schools opted to switch to virtual learning to get the curriculum moving. Unfortunately, the schools were in charge of taking care of our kids during the day, and schedules were totally up to them. Now with my kids at home, it has not been easy to keep them active while the center of their lives seems to have drifted to their devices. Hopefully, it won’t be long until the gymnastics center near us is open again!

Thankfully, changes such as these demand that we adjust accordingly, which made me learn a few techniques to keep kids active. Here is a simple guide that has become my saving grace, and maybe it will be yours too.

1. Create a Schedule

Now that I cannot rely on my kids’ teachers to create and monitor their schedules, I have to do it myself. I found that the best way is to try to mimic the daily school schedule as much as possible.

Such a program involves:

  • When to take virtual lessons
  • When to have interim breaks
  • What to do after an extended learning day
  • Being mindful about the lunch hour
  • Including after school activities
  • Keeping bedtime and waking time consistent

Apart from the after-school activities, the rest will find a productive balance between schoolwork and play. Your schedule might include more things than mine, depending on your kid’s school curriculum. Still, foundationally, it will consist of most of the above activities.

2. Be Intentional with the Breaks

I’ve realized that it is easy to bypass a break, especially in between related subjects. When this happens, my kids often lose interest in the middle of the next class, and then I have to convince them to pay attention longer before lunchtime.

Since kids are generally playful, they need adequate rest time and activities to keep them excited, so they can find their schoolwork more interesting. When I started getting more intentional with their short breaks, I realized it was easier for them to successfully concentrate through each lesson. This is how a school system works anyway, so why not try my best to keep it up at home?

3. Stretches in the Middle of a Class

It’s one thing to allow the kids to take breaks between different classes and a whole different scenario when stretching in the middle of a session. The latter works to boost their concentration and make them feel free now that they are at home anyway.

4. Going Out for Breaks

Although it is still not as safe to go out or allow our kids to play together, I find it helpful when they have their breaks outside. Basking in the sun is ideal for kids and helps them come alive while taking a break from the house.

5. Learn a Few Kids’ Games

After a few rounds of the same routine, both you and the kids will start getting tired. This happened to me too. I decided to learn a few games to play with my kids to spice things up. The interaction boosted both the kids’ performance and my relationship with them.

6. The More Involving the Activities, the Better

Kids have energy that keeps them active almost all day long. If you try to restrain them from tapping into this energy, you start to notice how restless they get. To avoid this, I prefer going for more physically involving games during breaks to balance out the time they have been on the screen. Activities such as playing ball or scavenger hunts have come in handy.

7. Incorporate School Work with Home Chores

With the learning going digital, school apps have decided to incorporate various offline functions like classroom management, online testing, and assignments, etc. Bespoke software building companies make personalized applications for these schools, which has, in turn, helped the students and parents to keep a tab on their activities and, decide on the time students should be allowed some time for family too. And, surely family time would include some house duties. Schoolwork surely does not mean we exempt the kids from home responsibilities. Such chores could help foster productive procrastination. This allows kids to grow up all-rounded.

At first, staying with kids at home was hectic, and we all wanted things to get back to normal. However, as time went by and most institutions started to look for alternatives, it was clear that we had to adapt as well. I’ve held it together and will continue to do so because of the help around me. Therefore it would be useful if you become intentional about asking for some help.

Simple Tips On Staying Active While Working from Home

The workplace has significantly changed over the years and especially in 2020. This has led to some significant trends such as flextime, working from home and telecommuting. However, working from home comes with some major challenges, such as staying inactive while working from home.

 

In most cases, when I initially used to work from home, I found myself spending the whole day hunched over my desk and only taking brief bathroom breaks. My eyes have taken a bit of a hit too, requiring me to look into blue light glasses to make sure that, as well as my body, my eyes have to remain healthy too. Having worked at home for several years now, I have adopted several ways of staying active while working from home. These habits ensure that I do not compromise my health in the process of meeting my work goals. If you want to know what these tips are, then continue reading.

 

Keep Exercise Equipment Close By

Besides setting specific times to walk and climb stairs, I have also managed to stay active when working from home by keeping my exercise tools and equipment nearby. Some of the most crucial equipment to consider keeping around the home office include hand weights, exercise mats, push up bars and resistance bands. The sight of this equipment motivates me to always indulge in some simple exercises every time I take a short break. These short exercise routines boost my energy and keep me active throughout the day.

 

Develop A Daily Workout Program

Keeping fit and active is heavily determined by one’s habits and rituals. Rituals and habits are so powerful because they can either keep me on track or derail me. With that understanding, I took some time to create and develop a specific workout program that I follow daily. Being consistent with my wake-up time, workout schedule, and exercise equipment has also helped keep me fit and active at home.

 

Getting Up to Cook or Eat

Working from home creates a lazy tendency whereby most people cannot even cook or get up from their workstation to get their food from the kitchen. Like everyone else, I was a victim too, and I kept ordering in instead of taking some time off to prepare my food. Today, I enjoy walking around to cook and get my food from the kitchen. This keeps me more active and fit in the long run. Other tricks to beat your slackness while working at home include eating out, which forces me to walk out of the house.

 

Blocking My Calendar for Breaks

Unlike at the workplace where I used to get quick coffee breaks, and clients would easily come by later if I was not at my desk, virtual working made me feel guilty anytime I needed to take a short break. I was always worried about what the entire team would think about any little break I took. This decision increased my inactivity, and I gained some extra pounds in the process. With time, I have learnt that small breaks matter because they give me a chance to stretch around and keep active. Anytime I take a break, I always block my calendar to show my clients that I am away for lunch or coffee.

 

Taking Walking Conference Calls

Another simple but effective strategy that I use to keep active and fit while working from home is taking conference calls while walking. Moving around does not just feel good but also enhances my blood flow. Thus, it helps my body and mind relax, enhancing my productivity when I get back to my desk. Additionally, these video conference calls also help me see my colleagues on the other side, which brings along more fulfillment and satisfaction.

 

Conducting Business Outside

As someone that works from home, I often schedule face to face meetings outside my home office. This entails talking to clients and colleagues while walking around, which in the end keeps me fit and active.

 

I must admit, at first, it was hard getting used to working from home and also remaining active. If you are facing that same struggle, you are in good company. You can implement these steps gradually then add more as you go along. You will notice that after a while, these habits become almost second nature. All the best as you keep active while working from home.