We Are Augustines

We Are Augustines

Health

Using Exercise to Fight Anxiety and Depression

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The benefits of exercise with regards to physical health are commonly known. These benefits include an enhanced metabolism, lowering of blood sugar, cardio-protective benefits, and more. However, many have scanty knowledge on the benefits of exercise in emotional well-being through significant reduction of depression and anxiety. Doing workouts regularly can sometimes feel hard, especially when you experience muscle damages and fatigue. Well researched and high quality steroids can be used to recover faster and build muscles. To get quality steroids at affordable rates, visit https://steroids-evolution.com/.

Reasons why exercise helps with anxiety and depression symptoms

Here are some theories that explain why exercise helps to reduce symptoms of depression and anxiety:

Ø  There is improved neurotransmitter activity, or in other words, enhanced chemical transmission of messages between neurons, or from neurons to muscles.

Ø  Exercise enhances self-esteem, with low self-esteem being a common symptoms with those who suffer from depression.

Ø  Release stored energy which can help to relieve anxiety

Ø  Exercise works as a way to divert attention from stressors and works as a coping mechanism.

Ø  Exercise facilitates social interactions.

However, the reasons why exercise helps with reducing anxiety and depression are not as important as the fact that it works.

Guidelines on how you can use exercise for your mental and emotional well-being

Do your exercise outdoors

Doing your exercise outdoors in the beauty of nature is better and does miracles in improving your emotional and mental well-being. Just about 5 minutes of exercising outdoors can raise your self-esteem and make your mood better. In addition, working out outdoors reduces tension and anger. It also allows the body to take in Vitamin D which is crucial for managing depressive symptoms.

Be part of a community

You would be better off exercising with friends as you enjoy the benefits of doing exercise while also interacting. This will enhance relationship with others. It offers a chance for social support, a very crucial factor for mental well-being.

Exercise at moderate intensity

To have a positive mental health, exercise must not be too intense. Moderate-intensity is what experts recommend and such exercise has been observed to be effective in reducing symptoms of depression. If while exercising you are able to talk in short sentences but cannot sing, you are most probably exercising at a moderate intensity. This is called the talk test.

Craft functional goals

Some goals are vague which will cause you frustration and waste your time. Such goals may include: “I want to lose weight,” or, “I want to enhance my physique.” They also indicate so little about your capability and traits. On the other hand, functional goals are more meaningful, substantial, and well-timed. Examples of functional goals include adding the weight you use for squats, and doing your first pull-up properly. Such goals will improve your perceived self-worth, making you believe in your capability as an exerciser. As a result, your self-concept and mood are enhanced.

Keep off situations that make you feel inadequate

If social media platforms and fitness places make you feel inferior and inadequate due to unhealthy comparisons, selectively unsubscribe from those centers, avoid sites or checking persons that make you feel bad. You should then choose to go to fitness locations and be around  those that promote your positive feelings. Look for sources that help you exercise and beat emotional and mental issues.

Appreciate your body after a workout

After finishing a bout of exercise, pause to reflect and be thankful for your body’s ability to do workouts and feed it healthful foods. Appreciate your body for taking you through the exercise. Being thankful enhances mental health.

Conclusion

Following the above guidelines will make exercise produce positive effect on your emotional and mental health, as it does on your physical well-being.

How to Get Fit For Summer!

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If you’re excited about summer approaching and are interested in getting into the best shape of your life, continue reading to discover 5 easy to follow tips to get fit for summer!

How to Get Fit For Summer:

Stop at your local swimming pool, on your way to work

If you’re interested in cross-training and are keen to work out, outside of a gym, it’s well worth swimming a few laps of your local public swimming pool, before work. As not only is swimming a full body exercise, which burns hundreds of calories but you’ll also be more keen to swim at the beach during the warm summer months if you become a more competent, confident swimmer.

Purchase an inexpensive yoga mat

While cardio based exercises such as swimming, running, and cycling should definitely feature in your workout regime, to sculpt a long, lean, toned body it’s also worth incorporating body resistance exercises such as Pilates and Yoga into your workout schedule. Just search Youtube for free Yoga and Pilates routines.

If you purchase a cheap yoga mat, you’ll also be able to use it to perform exercises with a medicine ball. As an example, try lying down on your yoga mat and completing 10 sits up using a 7 pound or 3 kg medicine ball. If you’re looking to sculpt defined abs, you’ll love the results of this particular exercise.

Consider cycling to work in order to kill two birds with one stone

If you’re a competent cyclist, you may want to consider getting up a little earlier each morning, so you have enough time to cycle to work. If it ends up raining or you’re too tired to cycle home most trains and buses allow cyclists onboard. Especially if you invest in a fold-up bicycle, that takes up little room.

As an added benefit if you choose to start cycling to work you should also find that you’re able to save a significant amount of money as you’ll use less gas on a weekly basis or will save a small fortune in public transportation associated costs.

Make sure that you have healthy snacks on hand at all times

In order to avoid consuming unhealthy calorie-laden junk foods such as french fries, burgers, and cookies, it’s wise to pre-pack small servings of healthy snacks into zip-lock bags which you can keep in your bag, car or office drawer. As you’ll significantly decrease your chances of ordering greasy takeout from a drive-through restaurant such as Mc Donalds.

Join a local running group or sport’s team

If you find it hard to keep to an exercise regime in the long term, it’s well worth joining a local sport’s team or running group as if you make friends who lead a healthy lifestyle, you’ll be far more inclined to keep to your own exercise regime. Better yet, you’ll also make tons of new friends to share your active adventures with!

So if you’re determined to sculpt a beach body for summer, it’s well worth following the handy lifestyle tips listed above.

 

5 Easy Healthy Dinners

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If you’re running out of healthy meal ideas to keep your household satisfied, simply continue reading to discover 5 easy healthy dinners which are bound to be a hit with all of your family members and friends.

5 Easy Healthy Dinners to Add to Your Menu:

Grilled chicken and salad wrap

If you’re looking for a healthier alternative to eating carbohydrate-rich sandwiches or burgers, it’s well worth getting into the habit of preparing nutritious grilled chicken and salad wraps. Ingredients which you may want to consider placing in your grilled salad and chicken wrap include avocado, which is low in calories and packed full of healthy fats as well as tomatoes, lettuce, spinach, carrot, grilled mushrooms, and beetroot.

If you’re feeling a little adventurous, you may even be interested in adding chili peppers to your grilled chicken and salad wrap.

Salmon omelet served with side salad

As eggs are packed full of protein, you may want to consider learning how to prepare a mouth-watering salmon omelet. Possible ingredients for a delectable salmon omelet include diced onion or shallot, diced garlic, green peppers, and tomato. If cheese is one of your favorite foods, you may want to sprinkle half a handful of your favorite grated cheese onto the top of your folded omelet!

If you’re looking to dress up your side salad, simply sprinkle a few black olives onto the top of your salad and drizzle a small amount of balsamic vinegar on to your salad.

Stir-fried vegetables served on brown rice with a side of grilled tofu

If you’re a fan of Asian cuisine, forgo ordering out in favor of creating your own stir-fried vegetable dish, which you can serve on a small bed of freshly steamed brown rice.

Simply use a non-stick frying pan to grill cauliflowers, green peppers, broccoli, mushrooms and green beans, with a few splashes of soya sauce, a few pinches of chili powder and a few pinches of a Chinese spice mix. Also make sure to add some onion, garlic, and chillis to your vegetables. In a separate pan, grill diced tofu and season with salt and pepper, which you can serve as a side.

Pita pocket mini pizzas

If pizza is one of your all-time favorite foods, the good news is that you don’t have to give up on eating pizza in order to maintain a healthy diet. Instead bake or use a wood fire oven to create your own home-made mini pizzas, which use low-fat pita pockets instead of calorie-laden dough.

Simply cut each pita pocket in two and lightly coat the tops with olive oil. Then place your choice of lean meats and vegetables on top and cover the top of your base with a low-fat cheese.

Homemade tacos

Another meal idea which involves little preparation are healthy tacos, which contain yummy ingredients such as avocado, tomato, corn, kidney beans, grilled chicken, and fish. Simply customize your tacos to suit your personal preferences.

So if you’re sick of eating the same old dinners, it’s well worth experimenting with all 5 of the meal suggestions listed above.