VE Digital

Day: July 28, 2020

  • How to Develop Good Habits

    How to Develop Good Habits

    How to Develop Good Habits

    Humans are highly adaptable and we have always been creatures of habit. So it’s not a question of “if”, but rather of “how” we can develop good habits in the most timely manner possible.

    One of the problems we face when developing good habits is that we get comfortable with the routines we do every day. We often stick to our daily routines absent-mindedly without considering whether those routines are good or bad. At the back of our minds, we think that because we’ve grown accustomed to doing these things, there is no reason to change.

    Unfortunately, not all habits we have are healthy. For example, turning to consume alcoholic drinks or smoking to relax or relieve stress. This is not a healthy habit, this will adversely affect your health. Do you binge-watch your favorite TV shows at night and munching on chips has become a habit? If this is done habitually, it can lead to poor health.

    The first step to breaking off bad habits is to learn to recognize that they are bad. Where do we begin?

    According to experts, it takes about 21 days to form a habit or break one. In the span of 3 weeks, you can create new habits that will affect how you live. Simple habits such as getting up earlier, exercising each morning, listening to music or podcasts during a commute, or going to bed at a certain time are all doable if you just set your mind to it.

    Here are some ways to help you develop good habits.

    How to Develop Good Habits

    Identify your habits – the good and the bad

    Most of the time, we don’t realize that the habits we have are bad for us. This is the first step in developing good habits – to identify the bad ones. Be aware of your routines, of what you do the moment you wake up, when you get home from work, or when you go to bed at night. Are you winded out after a few flights of stairs? Maybe it’s because of a bad habit like smoking or your lack of exercise. Are your finances in disarray? Maybe it’s because of your bad habit of spending more than you earn. It’s time you reflect and examine your habits.

    Make A Decision

    Be decisive and make a clear decision that you are going to pursue a new habit that will improve your being. Positive behavior will affect your journey. If you want to wake up early, set your alarm clock. If you want to be physically active, put on your exercise clothes, and begin your session.

    Be Committed

    Do not procrastinate. Once you’ve decided to make a change, be committed. Don’t let your laziness get the best of you. Put your mind to it, and just do it!

    Tell others about your new journey

    To hold yourself accountable as you develop good habits, tell your family and friends that you are practicing a new habit or behavior. Having others know what you’re up to will make you more disciplined and determined because you know that they are watching you. You don’t only have your expectations, you will also be driven by theirs.

    Be Prepared with triggers and obstacles

    Prepare yourself with the possible triggers and obstacles that you are going to experience. Be aware of your habits. There will be moments of weakness when you will need to release your frustrations. Rather than turning to alcohol, drugs, smoking, or stress eating, find a healthy alternative to your usual way of dealing with stress.

    Create an Affirmation

    Create an affirmation that you’ll be repeating to yourself over and over. This will help increase the speed of your habit development. Affirmations give your mind the little push it needs to prepare your body for the things you need to do. For example, you want to wake up early every morning. A simple affirmation you can repeat to yourself at night can be “I will wake up and get up at 6 AM.”

    Persistence is Key

    Developing a new behavior is not automatic but with dedication and persistence, developing good habits are possible.

    Reward yourself for a job well done

    Reward yourself after successfully practicing a new habit. It’s important to recognize the efforts you’ve made to improve and make yourself better. This will reaffirm and reinforce yourself to keep doing the new good habit you’ve developed.

    Good habits are beneficial for you. No one can make you do it but yourself and so, in seeking improvements within yourself, it’s important to look at the basic routines you do in your life. Good habits keep your mind and body healthy, and it gives you a more positive outlook in life. Seeking personal developments is a journey you go through to make yourself better.

    I hope you’ve enjoyed reading this post and I hope this will help you be a better you.

  • The Benefits of Regular Exercise

    The Benefits of Regular Exercise Copy

    To have a healthy body, you don’t only have to eat a balanced diet, you will also need regular exercise. Exercising is the movement of the body that makes you work your muscles and burn calories. There are many types of physical activities that you can do to exercise. Many of which include running, walking, jogging, swimming, dancing, and the like.

    Being active regularly has shown many health benefits on both your physical and mental well-being. It may even prolong your lifespan.

    Here are some of the benefits of regular exercise:

    Improves your Mood and Makes you Feel Happier

    Exercising is known to improve mood and decrease stress and the feeling of anxiety. It stimulates the parts of your brain that regulate stress and anxiety and increase brain sensitivity to produce endorphins – aka the happy hormones – that will leave you feeling happier. Exercise has been shown to reduce the symptoms of people suffering from depression and severe anxiety. Exercising helps them being distracted by their fears and be more aware of their mental state.

    Moreover, exercising will also tone your body which will boost your confidence and self-esteem.

    The Benefits of Regular Exercise

    Helps you Manage your Weight

    Studies show that being inactive may cause weight gain and obesity. Exercise helps increase your metabolism and maintain your muscle mass. Needless to say, engaging in physical activity will burn calories, and when you burn calories, you lose weight. As simple as taking the stairs instead of the elevator can be a form of exercise, even just moving around can help add to your regular exercise.

    Increase your Energy Levels

    Exercising delivers oxygen and nutrients to the different parts of your body. It helps your cardiovascular system work more efficiently by having a better blood flow and circulation. When your internal organs work more efficiently, you will have more energy to spend to do the things you like. Regular physical activities improve your muscle strength and boost your endurance.

    Good for your Bones and Muscles

    To maintain strong bones and muscles, regular exercise is vital. Physical activity like weight lifting can aid in muscle building when paired with the right protein intake. Exercise helps release hormones that promote the ability of the muscles to absorb amino acids and this helps them grow and reduces their breakdown. Practicing regular exercise will reduce muscle loss and maintain your strength as you grow older and age. It also helps prevent osteoporosis later in life.

    Helps with Skin Health

    Exercising can provide antioxidant protection which helps repair the cells from free radicals damage. It also promotes blood flow which protects your skin and can delay the signs of aging.

    Prevents Health Conditions and Diseases

    Does your family have a history of illnesses? Are you worried about getting heart disease when you get older? Do you want to prevent hypertension? No matter what your current weight is, being physically active can decrease your chances of acquiring cardiovascular diseases. Regular exercise will help prevent health problems and concerns such as stroke, high blood pressure, metabolic syndrome, arthritis, depression, and even some types of cancer.

    Helps with Brain Memory and Health

    With regular exercise, the blood flow to the brain is improved which helps with brain health and memory. Exercising can help with brain function, memory protection, and improve thinking skills. It also stimulates the hormone production of the brain that can enhance brain cells’ growth.

    Additionally, exercising has the ability to prevent chronic diseases that can later progress to severe illnesses that can attack the brain.

    Regular exercise is important to the elderly since aging promotes changes in brain structure and function. With regular physical activity, the adult’s mental function can be increased and maintained healthy.

    Promotes Better Sleep

    Aside from all the benefits stated above, regular exercise can also help you relax and sleep faster and better. Your body releases chemicals, which are a by-product of your body burning sugar, which makes you sleep. The more you burn sugar through exercising, the more these chemicals are released. These chemicals will then aid you in having better sleep and make you feel more energized the next day.

    Regular exercise will improve the transition between the phases of sleep and it helps them become more regular. With this, your mood, concentration, and productivity will be enhanced as you are well-rested.

    There are a lot of benefits you can reap when you practice regular exercise. It does not only make your body fitter, but it will also aid in your sleep, reduce stress, keep your mind and heart healthy, and make you happier! Exercising regularly is highly recommended to all people of all ages especially in this digital age where we all just sit down most of the day and face our laptop and phone screens. Get up and get physical!