Categories
Sleep Awareness

Sleep and Your Health

Good sleep. Pleased senior woman stretching in bed, awakening morning moment, top view, panorama with empty space

Quality sleep is essential for overall health and emotional well-being. Getting enough sleep can help you get sick less often, stay at a healthy weight, reduce stress and improve mood, improve your heart health and metabolism, lower your risk of chronic conditions, and improve your attention to better perform daily activities.  

While many factors can influence sleep, certain lifestyle choices can support your search for the best ZZZs. In this article, we’ll explore two key areas: diet and exercise.  

The Role of Diet in Sleep Quality 

What we eat and drink can greatly affect how well we sleep. Here are some food choices to consider for better sleep: 

Foods to Eat for Better Sleep 

Fiber-rich foods: Whole grains, oats, quinoa, brown rice, and beans can help boost the absorption of tryptophan, an amino acid that promotes sleep. 

  • Magnesium-Rich Foods: Spinach, nuts, seeds, bananas, and avocados help relax muscles and calm the nervous system. 
  • Melatonin-Rich Foods: Cherries, pistachios, and walnuts are all foods naturally containing melatonin, which helps regulate sleep. 

Foods to Avoid for Better Sleep 

  • Caffeine: Found in coffee, tea, chocolate, and energy drinks, caffeine is a stimulant that can interfere with sleep. 
  • Alcohol: While it may initially make you feel sleepy, alcohol can disrupt sleep patterns and reduce sleep quality. 
  • Sugary Foods and Drinks: High sugar intake can cause blood sugar spikes and crashes, leading to restlessness. 

If you are looking for a full diet plan to support better sleep quality, fewer sleep disturbances, and better sleep efficiency, check out the Mediterranean-style diet. 

Physical Activity and Sleep 

Regular physical activity is another crucial factor in improving sleep quality and helping you to fall asleep more quickly. Here are some tips on how to incorporate exercise into your routine for better sleep: 

Best Exercises for Better Sleep 

  • Aerobic Exercises: People who engage in moderate-intensity activities like walking, jogging, swimming, and cycling may see a difference in sleep quality that same night. 
  • Strength Training: Studies have shown that incorporating weightlifting or resistance exercises can improve sleep quality and duration. 
  • Yoga and Stretching: These activities can help relax the body and mind, making it easier to fall asleep. 

Timing Your Workouts for Better Sleep 

  • Morning or Afternoon: Exercising earlier in the day can help regulate your sleep-wake cycle and help with insomnia. 
  • Evening Workouts: If you prefer to exercise in the evening, opt for low-intensity activities like yoga or stretching to avoid overstimulation before bed. 

Improving sleep quality often requires a holistic approach, encompassing lifestyle choices in diet and exercise. By integrating these practical tips into your daily routine, you can lay the groundwork for better sleep and overall health.  

Remember, even small changes can make a significant difference. Start today and reap the benefits of restful, rejuvenating sleep. 

Explore additional resources 

CDC: Sleep 
University of Michigan School of Public Health: What’s the best diet for healthy sleep? 
National Sleep Foundation: Get Moving to Get Better Sleep 

Categories
Fitness

Sustaining a Fitness Journey

Sporty Afro-American boy in black sportwear and blue sneakers stretching his muscles straightening his leg against plarform, preparing for jogging workout. Young dark-skinned man jogger warming up before run.

So, you read our blog at the beginning of this month (YAY!) and you were inspired to get moving in May – whatever that looks like for you – we are sending you a virtual fist bump! 👊 

If you missed the who, what, why, and how of physical activity – check it out here. 

This week we are focusing on how to keep up that momentum. Even the most committed fitness enthusiasts can experience various factors that disrupt their routine – that is all part of the journey! Therefore, it is essential to know how to get back on track and plan for potential disruptions. 

Five tips for staying active: 
  1. Track your progress: Use a fitness app or a journal to log your workouts. Note the type of exercise, duration, and how you felt afterward. This will help you see your progress and stay motivated. 
  2. Build social support: Invite friends and family to exercise with you and plan social events that involve exercise. You could also try out a group exercise class! 
  3. Change up your activities: It is normal to get bored – mix cardio, strength training, and flexibility exercises to keep things interesting and work different muscle groups. This variety can help prevent boredom and reduce the risk of injury. 
  4. Take time for rest: Your body needs time to rest and repair your muscles, so change up your mindset around rest days. This will help your body and mind recover so you are motivated to keep it up! 
  5. Remember your WHY: Remind yourself of the reasons you started your fitness journey in the first place. Whether it’s to improve your health, boost your mood, or achieve a specific goal, keeping your “why” in mind can help you stay motivated and focused. 
Five common barriers to physical activity and tips for overcoming them: 
  1. Time:  
    Tip #1: Identify available time slots. Monitor your daily activities for one week and pinpoint at least five 30-minute time slots suitable for physical activity. 
    Tip #2: Add physical activity to your daily routine. Incorporate activities like walking or biking to work, organizing school activities around physical exercises, walking the dog, taking the stairs, exercising during TV time, or parking farther away from your destination.

     

     

  2. Energy:
    Tip #1: Schedule physical activity during times of the day or week when you feel most energetic.
    Tip #2: Set an implementation plan. For example, if you do not want to work out, you tell yourself that you will put on your workout clothes anyway. See how that feels! If you still do not want to work out after putting on your clothes, then give yourself an out.

     

  3. Confidence:  
    Tip #1: Choose activities that do not necessitate new skills, such as walking, climbing stairs, or jogging. 
    Tip #2: Enroll in a class to acquire and develop new skills.

     

  4. Resources:
    Tip #1: Choose activities that demand minimal facilities or equipment, like walking, jogging, jumping rope, or calisthenics.
    Tip #2: Explore affordable and convenient resources within your community, such as community education programs, parks and recreation initiatives, worksite programs, etc.

     

  5. Weather conditions: 
    Tip #1: Establish a routine of consistent activities that are not weather-dependent, such as climbing stairs, walking indoors, or virtual fitness videos. 
    Tip #2: Buy gear to help you exercise safely outdoors – sunscreen and a hat for the summer or a coat and gloves for the winter. 

Just remember, setbacks will happen – the goal is to focus on progress, not perfection. Celebrate every chance you take to move your body and support your overall health! You’ve got this! 

Explore additional resources: 

National Institute on Aging: Tips for Getting and Staying Active as You Age. 

Centers for Disease Control and Prevention (CDC): Overcoming Barriers to Physical Activity. 

Categories
Workplace Health & Wellness

Healthy Employees, Thriving Workplace

Happy Young Businesspeople Doing Stretching Exercise In Office

National Employee Health and Fitness Day, celebrated on the third Wednesday in May, is a fantastic opportunity to prioritize wellness in the workplace. Let’s dive into some creative ways to promote employee health and fitness and inspire your team to embrace a healthy lifestyle! 

The Power of Wellness: Why It Matters 

Imagine a workplace where employees are energized, focused, and motivated. That’s the power of wellness! Here’s why promoting health and fitness is crucial: 

  • Boosted Productivity: Healthy employees are more productive and efficient. Regular exercise can enhance energy levels and reduce fatigue, leading to better performance. 
  • Reduced Absenteeism: A healthy lifestyle can prevent illnesses, reducing the number of sick days taken by employees. 
  • Enhanced Mental Health: Physical activity is a natural stress reliever. Promoting fitness can lead to improved mental well-being and a more positive work environment. 
  • Lower Healthcare Costs: Preventing chronic diseases through a healthy lifestyle can significantly reduce healthcare expenses for both employees and employers. 

These benefits are truly remarkable for the employee, the team, and the organization as a whole! In today’s dynamic work environment, employees want to feel genuinely cared for and supported, recognizing their multi-faceted well-being. Employers who prioritize the well-being of their workforce not only foster a positive work culture but also enhance productivity and job satisfaction.  

Whether your team is working remotely or in-office, here are some effective strategies to support their health and wellness. 

Physical Health: 
  • Encourage Regular Exercise: organize a step challenge for your office, offer access to live or on-demand virtual fitness classes, or create an in-office space for employees to incorporate movement throughout the day. 
  • Promote Healthy Eating: provide nutritious snack options in the office, share nutrition tips, or organize virtual cooking classes or healthy eating webinars. 
Mental Health: 
  • Provide Access to Mental Health Resources: implement Employee Assistance Programs (EAPs), share resources for stress management, or offer mental health breaks such as meditation or breathing workshops. 
  • Foster a Supportive Work Environment: create a culture where mental health is a priority, encourage employees to set boundaries and take regular breaks, or give space for employees to give and receive kudos! 
Social Health: 
  • Promote social connections: organize volunteer opportunities, host virtual or in-person coffee breaks, or use collaboration tools to keep everyone connected. 
  • Encourage professional development: schedule lunch and learns, provide access to courses, workshops, or certifications, or offer mentorship relationships and opportunities. 
Employee wellness is our JAM! Allow us to introduce ourselves!

At Millennium Health & Fitness, we recognize the importance of a healthy, productive, and thriving workforce. Our team of certified health and fitness professionals is dedicated to empowering organizations to support the health and well-being of their workforce through customized and comprehensive wellness and fitness services.  

Millennium Health & Fitness is recognized for our dedication to quality, innovation, and community support.  

Don’t just take our word for it, though! Hear from some of our dedicated participants: 

“I came to a point in my life where I had to stop and take care of myself, and this is when I started practicing yoga Nidra. This practice literally saved my life. As it turns out I am not the only one with this experience.  The agency that I work for noticed and acknowledged the effect that Covid had and has implemented a self-care and anti-burnout Philosophy and Environment. I take advantage of every opportunity to provide feedback to the organization and how Millennium has impacted my life, and I encourage other staff to take advantage of this program.” – Carmen R. 

 

“Exactly one year ago, all of my health indicators were very high, and it served as my wake-up call. After that initial [health] screening, I actually implemented the lifestyle changes recommended by [the staff]. One year later all my numbers are significantly better. Overall weight loss, BMI in a healthy range, my overall cholesterol was well below 200 for the first time ever…this is an amazing program, and I hope that more [employees] take advantage of it. Thanks” – Tom T. 

 

Your people are our people! Let’s partner together for a healthier workforce today.

Contact our Business Development team for more information: Mhfbusdev@millennniumhealthandfitness.com

Categories
Women's Health

National Women’s Health Week

Cheerful diverse women by the window in a white room

Kick off National Women’s Health Week with a renewed commitment to your health and well-being! At Millennium Health & Fitness, we’re proud to champion women’s health by shining a spotlight on vital health topics and empowering women to take proactive steps toward a healthier future. 

As women age, maintaining health and well-being becomes increasingly important. In 2025, the focus on healthy aging and menopause is stronger than ever, with new research, technologies, and holistic approaches transforming how women experience this life stage. 

This week, we’re talking about navigating menopause and key strategies for healthy aging. 

Let’s Talk Menopause Myths 

Despite its prevalence, menopause is often misunderstood. Here are some common misconceptions: 

Myth: Menopause Only Happens in Your 50s 
While the average age for menopause is around 52, it can occur earlier or later. Some women experience menopause in their 40s, and a small percentage may go through it even earlier. The years leading up to this point are known as perimenopause, during which women may experience irregular periods and other symptoms due to fluctuating hormone levels. 

Myth: Menopause Only Causes Hot Flashes 
Hot flashes are a common symptom, but menopause can also bring about other changes such as mood swings, sleep disturbances, fatigue, and memory problems due to hormonal fluctuations. 

Myth: Menopause is the Same for Every Woman 
Every woman’s experience with menopause is unique. Symptoms can vary widely in type and severity, and the duration of perimenopause can differ significantly from one woman to another. 

Myth: Hormone Replacement Therapy (HRT) is Dangerous for Everyone 
HRT can be an effective treatment for many women, but it is not suitable for everyone. It’s important to discuss the risks and benefits with your healthcare provider to determine the best approach for managing symptoms. 

Myth: Menopause is Just About Physical Symptoms 
Menopause can also impact mental and emotional health. Women may experience mood swings, anxiety, and depression, which are important to address alongside physical symptoms. 

Key Strategies for Healthy Aging: 

While it can be a challenging transition, menopause is simply a natural part of aging. Understanding and managing your symptoms can lead to a healthier and more fulfilling life.   

Bone Health: The decrease in estrogen levels during menopause can lead to a rapid loss of bone density, increasing the risk of osteoporosis and fractures.  

Strengthen Your Bones: It’s important to get enough calcium and vitamin D and engage in weight-bearing exercises to support bone health. 

Heart Health: Menopause can affect cardiovascular health. The decline in estrogen may contribute to an increase in LDL (bad) cholesterol and a decrease in HDL (good) cholesterol, raising the risk of heart disease.  

Protect Your Heart: Maintaining a healthy diet, exercising regularly, and monitoring blood pressure and cholesterol levels are crucial. 

Weight Gain: Hormonal changes, along with aging and lifestyle factors, can lead to weight gain during menopause.  

Manage Your Weight: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins and regular physical activity are key to managing weight. Find an activity you enjoy and make it a regular part of your routine. Whether it’s walking, dancing, or yoga, every bit of movement counts. 

Urinary Health: Menopause can weaken the pelvic floor muscles, leading to urinary incontinence and an increased risk of urinary tract infections.  

Strengthen the Pelvic Floor: Pelvic floor exercises can help strengthen these muscles. 

Mental Health: The emotional and psychological impacts of menopause can be significant. Women may experience mood swings, anxiety, and depression.

Prioritize Mental Health: Mental health is just as important as physical health. Take time to relax, manage stress, and seek support from healthcare providers, counselors, or support groups if needed. Practices like mindfulness, meditation, and regular exercise can significantly improve mental well-being.  

Where to start? Schedule a health check-up:

Regular health check-ups are essential as they help in early detection and management of any potential health issues. 

Let’s celebrate the strength and determination of women by making our health a priority! 

Explore additional resources: 

National Institute on Aging: Menopause. 

Office on Women’s Health: Menopause. 

Categories
Fitness

National Physical Fitness & Sports Month

Fitness, health and portrait with old woman and dumbbell for strong, workout and sports, Weightlifting, muscle and training with senior person and weights for gym workout, exercise or wellness mockup.

Move in May with National Physical
Fitness & Sports Month!

May is National Physical Fitness & Sports Month, an annual celebration of the many benefits of staying active. Regular physical activity is one of the most important things a person can do for their health.

This week we are talking about the who, what, why, and how of physical activity!

Who? Anyone and Everyone, including YOU!

Research shows that just about everyone gains benefits from physical activity: men and women of all races and ethnicities, young children to older adults, women who are pregnant or postpartum, people living with a chronic condition or a disability, and people who want to reduce their risk of chronic disease.

What? Activity levels explained.

So how much activity do we each need? Put simply, American adults should move more and sit less throughout the day. For substantial health benefits, experts do have some recommendations.

You can also step it up with 75 minutes a week of vigorous-intensity aerobic activity to get the same benefits in half the time!

Is it moderate or vigorous? Try the “talk test”!

  • Moderate-intensity activity = you are breathing hard but can still easily have a conversation.
  • Vigorous-intensity activity = you can only say a few words before you have to take a breath.

Recommendations for children, adolescents, older adults, parents, and for during and after pregnancy can be found in the Physical Activity Guidelines for Americans.

Why? Instant perks and long-term gains!

Did you know that physical activity can help you feel better right away?

Immediate benefits of physical activity:

  • Boosts your mood
  • Improves your sleep
  • Sharpens your focus and thinking
  • Reduces your short-term feelings of anxiety

With more regular exercise over time, you will experience long-term health benefits.

Regular physical activity:

  • Strengthens the heart and improves circulation, leading to increased blood flow and oxygen levels in the body. This helps lower the risk of heart disease and stroke.
  • Lowers high blood pressure, cholesterol, and triglyceride levels, all are risk factors for heart disease.
  • Helps the body manage blood glucose and insulin levels, reducing the risk of type 2 diabetes.
  • Improves mental health and mood.
  • Strengthens the bones and muscles and slows the loss of bone density.
  • Strengthens the immune system and reduces inflammation in the body, leading to a reduced risk for some cancers.

How? Find what works for you!

The good news is it is never too late to start reaping the benefits of physical activity! Whether you’re a seasoned athlete or just starting your fitness journey, every bit of movement counts.

The key is to find activities you enjoy and make them a regular part of your daily life.

  • Do you like gardening? Get outside and plant that garden!
  • Got chores to do? Grab that vacuum or broom and step to it!
  • Love to dance? Turn up that music and dance it out!

The moving, squatting, lifting, twisting, and bending required for these activities are great movements for the body. These are just a few creative examples of how to incorporate activity into your daily life.

Here are some of our top tips for getting started:
  1. Start small: begin with short, manageable activity and gradually increase the duration and intensity over time.
  2. Set realistic goals: establish achievable and specific goals that fit your lifestyle- small goals can lead to big changes.
  3. Make a schedule: plan your activity into your daily routine – treat it like an appointment you can’t miss.
  4. Find activities you enjoy: choose something you find fun and engaging- this way you are more likely to do it!
  5. Celebrate your successes: reward yourself for reaching milestones and achieving goals- that was all YOU!

Keep in mind, some activity is better than no activity. So, do what you can – even 5 minutes of physical activity can have you feeling some of those instant perks!

So how are you going to get moving this May?

Explore additional resources:

Centers for Disease Control and Prevention (CDC): Benefits of Physical Activity.

Office of Disease Prevention and Health Promotion (ODPHP): Physical Activity Guidelines for Americans.

Categories
Stress Management

Healthy Habits to Combat Stress

Home, tablet and old man on sofa, typing and internet with connection, website info or digital app. African person, apartment or guy with tech, research for insurance policy or email with online news.

Stress relievers can help bring calm and peace to a busy life. It is not necessary to spend hours on complicated techniques, sometimes small changes can make a significant difference. Stress, if left unchecked, can lead to physical and mental health, affecting everything from mood to the immune system. By adopting healthy habits, stress can be managed more effectively, leading to an improvement in overall well-being. If stress is overwhelming, consider these simple and effective techniques to find relief.

Get Active

Physical activity is a powerful stress reliever. A person does not need to be an athlete, any movement can be beneficial. Exercise stimulates endorphins, the body’s natural mood boosters, and can shift focus away from stress. Regular physical activity also promotes better sleep, improves self-confidence, and reduces anxiety levels. Participating in physical activity encourages the brain to release neurotransmitters that promote relaxation and a sense of accomplishment.

Here are some simple ways to get moving:

  • Take a brisk walk or jog
  • Dance to a favorite song
  • Try gardening or housecleaning
  • Practice yoga or stretching exercises

The key is to find fun activities so that movement becomes a vital part of a routine.

Eat a Healthy Diet

Food choices play a fundamental role in how one feels. A well-balanced diet helps the body to manage stress more effectively. Nutrient-rich foods can reduce mood and energy levels, while processed and sugary foods may increase irritability and fatigue. Nourishing the body creates a stronger foundation to fight the physical effects of stress.

Tips for a stress-reducing diet:

  • Eat plenty of fruits, vegetables, and whole grains
  • Limit caffeine and sugar intake
  • Stay hydrated throughout the day

Consuming foods that contain omega-3 fatty acids, such as salmon and walnuts, may reduce stress hormones. Small changes in the diet can have an extreme effect on mental clarity and emotional balance.

Avoid Unhealthy Habits

It is common to turn to unhealthy coping mechanisms when feeling stressed. However, habits such as smoking, excessive alcohol consumption, or overeating can result in a decrease in stress. While these behaviors may provide temporary relief, they can lead to major health issues and increased anxiety in the long run.

Instead, positive strategies can be more effective, such as taking a walk, calling a friend, or practicing deep breathing exercises. By replacing negative habits with healthier options, individuals can adopt long-term resilience and well-being.

Laugh More

Laughter provides both physical and mental health benefits. A good laugh can lighten the mental load and cause physical changes that ease stress. It triggers the release of endorphins and can reduce physical tension in the body, leaving muscles relaxed for up to 45 minutes.

Finding ways to add humor to your day can notably improve your overall well-being. Watching a funny movie or TV show, sharing jokes with friends, or exploring laughter yoga and humor podcasts are simple ways to encourage more laughter in your life. Incorporating humor into daily routines not only offers a refreshing mental break but also creates stronger social bonds with others. Taking time to laugh can make everyday challenges feel a little lighter and more manageable.

Connect with Others

Social connections are a natural buffer against stress. Talking to someone who listens and cares can provide relief and perspective. Whether through family, friends, or support groups, important interactions can validate feelings and reduce the sense of isolation.

Maintaining relationships can enhance emotional support networks and improve an individual’s ability to handle life’s challenges. Simple actions like scheduling regular check-ins with loved ones, joining a community group, or volunteering can foster these connections. Reaching out for support when needed is not a sign of weakness but a powerful step toward emotional well-being. Positive social interactions also stimulate the release of oxytocin, a hormone that promotes feelings of trust and bonding. Strengthening these relationships not only improves stress but also helps to build a resilient and supportive environment.

Get Enough Sleep

Quality sleep is vital for stress management. Aim for 7-9 hours of restful sleep each night to recharge the body and mind. Sleep deprivation can increase irritability, impair cognitive function, and weaken the immune system.

Prioritizing restful sleep enhances emotional strength and enhances the ability to cope with stress effectively. Creating a calming bedtime routine, such as limiting screen time before bed and maintaining a cool, dark sleep environment, can improve sleep quality. Avoiding caffeine and heavy meals before bed also supports better rest. When you are well rested, you are better equipped to handle whatever life is going on.

Express Yourself Through Journaling

Journaling can be a therapeutic way to release tension and gain clarity. Writing down thoughts allows for self-reflection and helps identify stress triggers. Regular journaling can track patterns and promote the development of healthier coping strategies.

Whether writing a few sentences or several pages, this practice provides a personal space to process emotions and explore solutions to challenges.

Engage in Creative Outlets

Creative activities provide an enjoyable escape from daily pressures. Engaging in creative expression allows individuals to process emotions in a nonverbal way while fostering a sense of accomplishment.

Ideas for creative stress relief:

  • Play a musical instrument or listen to soothing tunes
  • Sketch, paint, or try crafting
  • Explore new hobbies that spark joy

Creative outlets not only offer relaxation but also enhance mental flexibility and problem-solving skills.

Seek Professional Support

When stress becomes overwhelming, seeking professional assistance can be a crucial decision. Mental health professionals can provide effective tools and guidance to navigate life’s challenges. Therapy offers a safe space to explore thoughts and feelings while learning practical coping strategies.

Therapists use evidence-based techniques to assist in managing stress and fostering resilience. Seeking support is a proactive approach to improving mental and emotional well-being.

Stress is a part of life, but with the right habits, it can be managed effectively. Start small by choosing one or two strategies from this list and incorporating them into a daily routine. By prioritizing well-being, individuals empower themselves to handle life’s challenges with greater ease. Improved mental and physical health is achievable through consistent, mindful practices.

 

References:

American Psychological Association. (2023). Stress effects on the body. https://www.apa.org/topics/stress/body

Centers for Disease Control and Prevention. (2022). Tips for better sleep. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Mayo Clinic (2022). Exercise and stress: Get moving to manage stress. https://www.health.harvard.edu/staying-healthy/exercise-and-stress

Mayo Clinic. (2023). Stress relief from laughter? It’s no joke. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456

Seaward, B. L. (2021). Managing stress: Principles and strategies for health and well-being (10th ed.). Jones & Bartlett Learning.

 

Categories
Exercise

Tricep Dips

How to Do Tricep Bench Dips
  • Sit on the edge of a stable chair, weight bench, or step and grip the edge next to your hips.
  • Your fingers should be pointed at your feet, your legs extended, and your feet about hip-width apart, with your heels touching the ground. Look straight ahead with your chin up.
  • Press into your palms to lift your body and slide forward just far enough that your buttocks clear the edge of the chair.
  • Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion.
  • Push yourself back up slowly until your arms are almost straight, and repeat.
What Muscles Do Triceps Dips Work?

Triceps dips primarily target the triceps brachii, which is the large muscle on the back of your upper arm. This exercise also engages the deltoids (shoulders), pectorals (chest), and the muscles of the forearm to a lesser extent. Additionally, when performed with proper form, triceps dips engage the muscles of the core and stabilizers to help maintain balance and posture during the movement. The triceps brachii is responsible for the extension of the elbow, making it the main muscle worked during this exercise.

Benefits of Triceps Dips

Triceps dips are an effective exercise for targeting the triceps brachii in the back of the upper arm, as well as engaging the core to stabilize the body. The triceps play a key role in extending the elbows and are used in everyday activities like pushing a lawnmower or shopping cart. Maintaining strong triceps helps prevent muscle imbalances, especially in sports that emphasize pulling movements, reducing the risk of injury.

What are Variations of Triceps Dips?

Triceps Dip with Bent Knees: This variation of triceps dips is easier than the traditional version, as it involves bending the knees instead of keeping the legs straight. The added support from the legs reduces the strain on the shoulder joints.

Triceps Dips with Two Chairs: To increase the intensity of triceps dips, use two chairs or sturdy benches—one to support your upper body and the other for your lower body. This variation requires you to lift more of your body weight.

  • Place the chairs facing each other, about 3 feet apart.
  • Sit on the edge of one chair and grip the edge with your hands.
  • Place your heels on the edge of the other chair and hold yourself up using your triceps.
  • Slide forward just far enough that your behind clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees.
  • Push yourself back up to the start position and repeat. Go slowly and control the movement throughout the range of motion.
Resource:

Kovar, E. (2021, May 24). The chair dip: A triceps exercise. Verywell Fit. https://www.verywellfit.com/the-chair-dip-triceps-exercise-3120734

Categories
Stress Management

Stress & Relationships

Couple, depression and grief with heartbreak for cheating in marriage with infidelity, affair and deception. Unfaithful, reassurance or peaceful conflict resolution with communication for trust

Life can get stressful and when it does, relationships often feel the impact. Whether it is work pressures, family responsibilities, or unexpected life events, stress can affect how individuals communicate and connect with those they care about. However, with effort, relationships can be strengthened while managing stress together.

How Stress Affects Communication
and Connection

When under stress, it is easy for individuals to become overwhelmed, distracted, or irritable. This can lead to misunderstanding, emotional distance, and increased tension. Stress makes it harder to listen actively or express thoughts, leading to misunderstandings. In some cases, people withdraw from loved ones to avoid conflict or because they feel too drained to participate. Small misunderstandings can also escalate quickly when stress levels are high.


Ways to Improve Communication:

  • Pause Before Reacting: Taking a breath and gathering thoughts can prevent heated conversations.
  • Be Open and Honest: Sharing feelings and stressors with loved ones helps them understand the situation.
  • Practice Active Listening: Giving full attention to the other person promotes empathy and understanding.

How Stress Affects Different Types of Relationships

Stress impacts many relationships differently, and understanding these effects can help individuals navigate challenges more effectively:

  • Romantic Relationships: Stress can reduce emotional intimacy and increase misunderstandings. When one or both partners experience stress, it may result in less quality time together and more arguments over small issues. Prioritizing open communication and dedicating time together can help maintain connection.
  • Friendships: Stress can cause individuals to withdraw or become less available, which may strain friendships. Friends may not always recognize when someone is struggling, so being honest about stress can create understanding and support.
  • Family Relationships: Family members may experience stress together, especially during major life changes. This can lead to tension if not managed correctly. It is crucial to establish clear boundaries and to practice patience with one another.
  • Work Relationships: Stress in professional environments can impact teamwork and productivity. Miscommunication and frustration may occur when stress levels are high. Communicating effectively and respectfully helps to maintain positive working relationships.
Developing Strong Support Systems

A strong support system can help individuals manage stress and feel more connected. Identifying a support circle is an important first step. Trusted individuals may include family, friends, colleagues, or community groups. Staying connected through regular check-ins, even when life gets busy, reinforces these bonds. Providing support in return is equally important, strong relationships succeed on mutual understanding and understanding.

Building a reliable support system involves being intentional about relationships. Nurturing these connections through gratitude, presence during difficult times, and consistent communication can provide comfort and stability during stressful periods.

Keeping Healthy Boundaries

Boundaries are necessary for protecting mental and emotional well-being. They help individuals balance their needs with the demands of others. To establish and maintain healthy boundaries:

  • Recognize Personal Limits: Understanding emotional and physical limits is vital to maintaining balance.
  • Communicate Clearly: Expressing needs and limits in a kind but firm way creates mutual respect.
  • Say No When Needed: Prioritizing personal well-being by refusing overwhelming requests is acceptable.

Healthy boundaries create space for self-care and reduce the risk of burnout. By respecting limits and communicating them effectively, individuals can maintain their energy while encouraging healthier relationships.


Strengthening Relationships Through Stress

Stress is a part of life, but it does not have to strain relationships. By improving communication, building strong support systems, and maintaining healthy boundaries, individuals can cope with stressful times together and become stronger.

Taking a moment to check in with oneself, and with someone else, can make a big difference. A little connection can go a long way.

References

American Psychological Association. (2023). Stress effects on the body. https://www.apa.org/topics/stress/body

Robles, T. F., Slatcher, R. B., Trombello, J. M., & McGinn, M. M. (2014). Marital quality and health: A meta-analytic review. Psychological Bulletin, 140(1), 140–187. https://doi.org/10.1037/a0031859

Sbarra, D. A., & Coan, J. A. (2018). Relationships and health: The critical role of affective science. Emotion Review, 10(1), 40–54. https://doi.org/10.1177/1754073917696583

Categories
Exercise

Wall Sits

How to Do a Wall Sit Exercise
  • Start with your back against a wall with your feet shoulder-width apart and about 2 feet
    from the wall.
  • Engage your abdominal muscles and slowly slide your back down the wall until your
    thighs are parallel to the ground.
  • Adjust your feet so your knees are directly above your ankles (rather than over your toes).
  • Keep your back flat against the wall.
  • Hold the position for 20 to 60 seconds.
  • Slide slowly back up the wall to a standing position.
  • Rest for 30 seconds and repeat the wall sit three times. Increase your hold time in
    five-second increments as you increase your strength.
What Muscles Do Wall Sits Work?

Wall sits are an effective exercise for building isometric strength and endurance in the quadriceps, glutes, and calves.

Benefits of Wall Sits

Wall sits primarily target the quadriceps, helping to build muscular endurance and strength. They are often used to improve pre-season leg strength for sports like skiing, hockey, and running. Strengthening the quads helps balance muscle groups, especially for activities that engage the hamstrings. Wall sits can delay fatigue and improve performance, making them beneficial for athletes. They also support everyday activities such as standing up from a chair and walking downstairs, making them valuable for non-athletes as well. For sports conditioning, wall sits should be combined with other quad exercises.

What are Variations of Wall Sits?

Wall Sits with an Exercise Ball: Since wall sits can be intense, you may need to adjust your position or reduce the duration of the hold when you first attempt the exercise. Modifying your approach is perfectly fine and still helps build strength as you progress toward holding a full wall sit. For added comfort, you can place an exercise ball between your back and the wall.

Add Dumbbells to Wall Sits: For those who like to multitask, try holding a dumbbell in each hand while in the wall sit position. You can perform exercises like bicep curls, lateral raises, and shoulder presses. Holding weights during wall sits increases the intensity by adding more resistance.

Single-Leg Wall Sits: To increase the challenge, try single-leg wall sits. From the standard wall sit position, extend one leg in front for a few seconds, then return it to the floor and extend the other leg. Make sure your thighs stay parallel to the floor and your knees are aligned with your ankles.

Source:

Verywell Fit. (n.d.). The wall sit: A quad exercise. Verywell Fit. Retrieved January 28, 2025, from https://www.verywellfit.com/the-wall-sit-quad-exercise-3120741

Categories
Exercise

Skull Crushers

Dumbbell Skull Crushers
  • Flex your elbows and lower the weight toward the top of your head. Your upper arms should remain relatively perpendicular to your body. This keeps the tension on the triceps versus shifting it to the shoulders.
  • Continue lowering the weight behind the head. The bottom of the dumbbell head should be about in line with the bench’s top, or even a little higher if this feels unwieldy.
  • Reverse the movement until the weight is above the chest in the original starting position. Keep from locking the elbow to maintain tension in your triceps muscle.
  • Repeat.
What Muscles Do Skull Crushers Work?

The lying triceps extension is an isolation exercise designed to target the triceps, the muscles at the back of the upper arm. Often referred to as the “skull crusher,” it earned this name because improper form can pose a risk to your head. This exercise is commonly included in upper-body strength training routines.

Benefits of Skull Crushers

The skull crusher is a push exercise that isolates the triceps brachii, targeting its three heads from the elbow to the latissimus dorsi. It can be used to address triceps imbalances, aid in injury rehabilitation, or as part of a bodybuilding routine. Strengthening the triceps is beneficial for everyday activities like pushing or pulling. While there are other triceps extension variations, such as the overhead extension, the lying triceps extension is preferred by some because it avoids placing pressure on the wrists.

What Are Variations of Skull Crushers?

 Barbell Skull Crushers: Some people find lying triceps extensions easier with a barbell rather than a dumbbell. However, using a barbell, including an EZ curl bar, can put more strain on the wrists, so it’s important to be mindful of this. Strengthening your wrists beforehand may be beneficial if you choose to use a barbell.

Source:

Verywell Fit. (n.d.). Doing the triceps extension (skullcrusher). Verywell Fit. Retrieved January 28, 2025, from https://www.verywellfit.com/doing-the-triceps-extension-skullcrusher-3498313