• Exposure to the outdoors – The nature of playing golf on courses as large as 200 acres requires players to be outdoors. Basking in nature provides us many health benefits for our mind and body. Studies have shown that constant exposure green areas relaxes the body, reduces stress and can aid in alleviating anxiety. Furthermore, exposure to sunlight allows the body to soak up vitamin D from the sun, promoting bone growth in youth and reducing the risk of depression, heart disease and certain cancers

• Fosters relationships – Golf is a very socially enjoyable sport. It can be a great way to keep in touch with friends, provide opportunities to meet new people and help connect a community. Since golf is a game of that is not as highly intense or competitive as soccer or basketball, there is plenty of down time and silence for interacting with fellow golfers. Studies have even shown that a great number of business deals are closed on the golf course!

• Strengthens the bladder – This one is a bit surprising but it certainly deserves noting. Those frequent visits to your friendly course beer-cart girl can give your bladder a run for time. The longer you learn to hold it, the more you strengthen the capacity of your bladder. And, as noted by some women golfers, it’s also an effective way to strengthen leg muscles, especially in the quadriceps. Those crouching maneuvers used by those who can’t “hold it” are a unique way of doing leg exercises.

• Burns calories – Covering 30 to 200 acres means a lot of walking! Skipping out on the golf cart and walking the average course can cover a distance between five to seven kilometers. If you opt to carry your own clubs, you’ll burn even more calories, too! With all the walking, carrying and swinging involved, golfers can burn up to 1000 calories in a single game.

• Keeps your heart rate up – Playing golf can lead to quite a bit of exercise for your heart. As is the case with burning calories, the walking, carrying and swinging will increase your heart rate, keeping it pumping and increasing blood flow. Naturally, this will lower your risks for heart diseases and decrease levels of “bad” cholesterol.

• Good for your brain – As your heart rate increase, so will blood flow to the brain, which can stimulate and improve nerve cell connections. This can delay mental illnesses such as dementia. While competing against others, golfers will also compete with themselves for personal best scores. This type of challenging boosts confidence and self-esteem, while the mental alacrity involved in tallying scores, improving strategy and fostering hand-eye coordination will keep the brain active in logical functions.

• Improves vision – It requires pretty good vision to zoom in on that round, little white ball that may be yards away. Golfers learn to hone in on small targets from long distances and even when the ball is on the tee, prior to their swing, golfers are presented with the opportunity to evaluate the keenness of their vision while improving hand-eye coordination.

• Low-risk injury sport – Golf is a leisurely sport and, compared to other sports, the overall risk of injury is low because it is not a contact sport. Though golf is primarily a sport of strategy, coordination and accuracy, there is some physical activity involved given the walking, swinging and pivoting. Golf is a low-risk injury sport but still provides just enough physical activity to keep the muscles engaged,

• Better sleep – Since you are getting quite a bit of exercise, your tired body will thank you at night when it’s time for some long deserved rest. Golfers will fall asleep faster and sleep more profoundly, and are able to remain in a deep sleep for longer periods of time due to the amount of energy expended. Deeper sleep is necessary for your body to regenerate cell and repair any muscles and tissues.

• Reduces stress – Golf helps to alleviate stress. Being in an outdoor area where you can interact with others who share your interests is a great way to forget any troubles. The pleasure of walking in an open and natural environment and spending time with friends places golfers in a good mood. This is because playing a round of golf can release endorphins – natural, mood-enhancing chemicals within our brains, making you happier and relaxed.

Read more of our Top 10 Articles

Gardening as a Form of Exercise

Gardening encompasses a variety of physical activities that make it an excellent form of exercise. Whether you’re digging, planting, weeding, or harvesting, these tasks demand movement that engages multiple muscle groups and elevates your heart rate. Here’s how gardening functions as an effective workout:

• Caloric Burn: Depending on the intensity, gardening can burn between 200 to 400 calories per hour. Activities such as shoveling, hoeing, and raking elevate your heart rate, providing a cardiovascular workout that is both enjoyable and productive. This means that, while you’re nurturing plants, you’re also actively supporting your fitness goals.

• Muscle Engagement: Gardening involves a wide range of movements that require the use of various muscle groups. From lifting bags of soil to squatting while planting seeds, these actions enhance strength and coordination, essential components of overall fitness. The dynamic nature of gardening means you’ll be using your arms, legs, and core muscles, providing a comprehensive workout.

• Balance and Coordination: Navigating uneven terrain and reaching for plants cultivates balance and coordination. This dynamic movement engages stabilizing muscles, improving proprioception—the body’s awareness of its position in space. Improved balance not only benefits your gardening efforts but also enhances your performance in other physical activities and reduces the risk of falls.

Boosting Physical Endurance

One of the standout benefits of gardening is its potential to enhance physical endurance. As you regularly engage in gardening activities, your body adapts to the demands, leading to improved stamina. Here’s how gardening promotes endurance:

• Cardiovascular Fitness: The sustained physical effort required for gardening tasks increases your heart rate, which, over time, can improve cardiovascular endurance. A stronger heart pumps blood more efficiently, allowing you to engage in other physical activities with greater ease. Over time, you may find yourself able to perform gardening tasks—and other physical activities—without getting winded.
• Repetitive Motion and Muscular Endurance: The repetitive nature of gardening tasks—like digging, weeding, or pruning—helps build muscular endurance. As you perform these activities regularly, your muscles become more resilient, allowing you to work longer without fatigue. This is especially beneficial for older adults, as it can help maintain muscle function and overall physical capability.
• Increased Activity Levels: Gardening encourages a more active lifestyle. The more you engage in gardening, the more likely you are to seek additional forms of exercise, creating a positive feedback loop that enhances overall physical fitness. You might find that gardening leads you to explore other outdoor activities like hiking or cycling, further enriching your health journey.

The Kinesiology Connection

Kinesiology, the study of human movement, plays a crucial role in understanding the physical benefits of gardening. This field explores how movement affects the body and how it can be optimized for health. Here’s how gardening aligns with kinesiology principles:

• Biomechanics of Movement: Gardening requires various physical movements that can enhance biomechanical efficiency. Proper techniques in lifting, bending, and reaching not only improve performance but also reduce the risk of injury. For instance, using your legs to lift heavy items instead of straining your back can prevent chronic pain and injury.
• Muscle Dynamics: Kinesiology emphasizes the importance of muscle groups and how they work together during movement. Gardening engages multiple muscle systems, including the core, legs, and arms, promoting overall strength and functional fitness. Understanding how these muscle dynamics work allows you to make the most of your gardening efforts while ensuring your body stays healthy and injury-free.
• Functional Training: The movements involved in gardening mimic those we perform in everyday life, making it an excellent form of functional training. This type of training enhances strength, balance, and coordination, making daily tasks easier and more efficient. For example, the squatting and reaching required for gardening can translate to better performance in activities like lifting groceries or playing sports.

Additional Health Benefits

Beyond boosting endurance and fitness, gardening offers a plethora of other physical health benefits:

• Flexibility and Mobility: The varied movements in gardening—reaching, squatting, and stretching—enhance flexibility and joint mobility, which are essential for maintaining an active lifestyle and preventing injuries. Improved flexibility can also contribute to better posture, reducing the risk of discomfort and strain.
• Stress Relief and Mental Health: The act of gardening has been shown to reduce cortisol levels, leading to lower stress and improved mood. This psychological benefit can enhance your motivation to stay active and engaged in physical activities. The calming effects of tending to plants can also provide a mental reset, making it easier to face daily challenges.
• Vitamin D Production: Spending time outdoors while gardening allows for natural sunlight exposure, crucial for vitamin D synthesis. This nutrient is vital for bone health, immune function, and overall well-being. Adequate vitamin D levels have been linked to improved mood and decreased risk of chronic diseases.
• Social Interaction: Gardening can also foster social connections. Whether it’s through community gardens or gardening clubs, engaging with others who share your passion can provide motivation and support. Social interactions can also enhance mental well-being, creating a sense of community and belonging.

Getting Started with Gardening

If you’re looking to reap the physical benefits of gardening, here are some tips to help you get started:

• Start Small: If you’re new to gardening, begin with a small plot or a few potted plants. This allows you to gradually build your skills and stamina without becoming overwhelmed.
• Choose the Right Tools: Invest in ergonomic gardening tools to reduce strain on your body. Tools with comfortable grips can make tasks easier and more enjoyable.
• Incorporate Variety: Mix different gardening tasks into your routine—planting, weeding, and pruning. This variety keeps your workouts engaging and ensures you’re using different muscle groups.
• Set Goals: Set achievable gardening goals to keep you motivated. Whether it’s growing a certain number of vegetables or creating a flower bed, having specific objectives can enhance your experience.

Gardening is more than just a recreational activity; it’s a comprehensive workout that can significantly boost your physical endurance and overall health. By integrating the principles of kinesiology, gardeners can optimize their movements and maximize the benefits of this enriching pastime.

So, whether you have a large backyard or a small container garden, consider harnessing the power of gardening to enhance your fitness levels. Grab your tools, immerse yourself in nature, and cultivate not just plants, but a healthier, more active lifestyle! Gardening is a pathway to physical health that nourishes both body and mind, making it an ideal choice for anyone seeking to improve their well-being. Start your gardening journey today and experience the transformative benefits it can bring to your life!

*Calorie estimates are based on one hour of activity for a 150-lb. person.

Scuba Diving/Snorkeling

476 calories scuba diving, 340 calories snorkeling. Discover what’s at the bottom of the ocean while increasing your maximal oxygen intake. Hawaii, Australia, Belize and Mexico are popular options, but Florida Keys and the Barrier Islands in North Carolina are also two local spots worth seeing.

Surfing

204 calories. Between using your core for balance and paddling along the ocean, surfing provides a great upper and lower body workout while releasing endorphins. Hit the waves in Pipeline, Oahu or Honolua Bay in Hawaii, or check out Surfrider Beach in Malibu, California. To read more about the health benefits of surfing, read our article here.

Hiking and Backpacking

477 calories. Not only does backpacking provide an amazing view, but connects you to nature and the great outdoors. Your legs will feel the burn, but these trails are worth it! Visit the Pacific Coast Trail, Appalachians, Yosemite, or The Grand Canyon if you haven’t already been.

Rock Climbing

750 calories ascending a rock and 545 calories rappelling. Climbing incorporates every muscle in your body, while offering a challenge that will test your mental capacity as you scale cliffs. Kentucky boasts some of the nation’s best caves, which also leads to enormous climbing opportunity. Visit Red River Gorge to experience the climb yourself.

Camping

102 calories. From pitching a tent to gathering wood, the calories add up! Earn your s’mores by adding in a hike around the campsite or a few outdoor family games. Whether you want to go big at a national park such as Olympic in Washington, Acadia in Main, or sick to a local forest, the outdoors offer a connection to nature and endless possibility.

City Biking

545 calories at a moderate pace. There is no better way to get a tour of the city than a bike ride, we even wrote an article about why you should take a bike tour instead of a bus tour! This is an activity for the whole family that will burn calories and save you money. Pedal faster to gain more of a cardio workout. Rent bikes in NYC’s Central Park or ride through some of the most bike-friendly cities such as Minneapolis, Portland, and Boulder.

Mountain Biking

580 calories. Increase the calorie burn and the view with mountain biking! Exhilarating and challenging, biking through mountains will work more than just your cardiovascular endurance as your legs work to pedal you up the cliffs. Head to the northwest for Mckenzie River Trail in Oregon, Moab in Utah or Crested Butte in Colorado.

Yoga Retreat

170 calories for one hour of Hatha. Proven to improve balance, flexibility, strength, and mindfulness, yoga is one of the best injury-preventative forms of exercise. Rejuvenate yourself by escaping on a retreat and getting in touch with yourself. While California and New York feature several yoga retreats, the Kripalu Center in Massachusetts hosts year-round workshops amongst a tranquil atmosphere in the Berkshire Mountains.

Deep Sea Fishing

250-400 calories. Who knew fishing could burn so many calories! Going deep sea is a strenuous and strengthening exercise, especially when reeling in fish. While you can find a spot to fish at nearly any part of the coast, The Southern California Bight, Cape Hatteras off the coast of North Carolina, and Puget Sound in Washington are a few popular destinations to catch fish in the deep sea.

Winter Sports

Skiing/snowboarding/cross country skiing/ice skating – whether downhill or cross country skiing, the average person burns anywhere from 350 to 950 calories per hour! Snowboarding: 428 calories. Ice skating: 500 calories. Not only do these sports strengthen muscles, but they are some of the top sports to build endurance and expose you to the fresh winter air. Park City Utah, Squaw Valley California, and Vail Colorado boast some of the best slopes for skiing and snowboarding. Skate at Rockefeller, Sun Valley Idaho or your nation’s capital at the National Gallery of Art Sculpture Garden Ice Rink in DC.

If you can’t do a full active vacation, here are some activities to incorporate into a weekend getaway or your own at-home version:

• Jogging along the beach – 600-700 cal, 6mph. (30% more calories in the sand than on the road!)
• Golfing – 307 cal
• Beach volleyball – 571 cal
• Hiking – 409 cal
• Water skiing – 409 cal
• Horseback riding – 285 cal
• Ziplining – 300 cal
• White water rafting – 300 cal
• Kayaking – 341 cal
• Swimming – 409 cal, leisurely; 477 cal, freestyle

• Put fall colors in your diet: Don’t just dress the part of fall, eat it too! Put some orange, yellow, brown and green in your diet too to ensure you’re getting all of the essential vitamins and nutrients to have the energy to do all your Thanksgiving activities! Pumpkins, squash, and carrots are packed with vitamins A and C, also full of antioxidants.
• Rake the leaves: Raking the leaves doesn’t have to be a chore. Make a game out of it; whoever can rake the most leaves into the biggest pile gets to jump in everyone else’s (and make them re-rake them again). Don’t forget that raking leaves can burn around 235 calories!
• Turkey Day run: Several cities around the nation have what they call a “Turkey Run”, where the community gathers together to run (or walk) a 5k, which is equivalent to a little over 3 miles. Participating in one of these events would give a great start to your day and get your exercise in before you chow down on Thanksgiving dinner.
• “Spring” cleaning: If you’re having guests over for dinner, you better get to cleaning! You don’t need to wait until spring to deep clean the living room, now is the perfect opportunity before the family comes over. Assign each person in your family to a room, where they’ll be burning around 170 calories (you can burn 200 if you get on your hands and knees and scrub the kitchen floor!).
• Go Christmas shopping: People don’t realize how much of a workout shopping is until they look down at their fitness tracker and see they’ve walked 3 miles just around the mall! Not only that but pushing around a heavy shopping cart full of presents can be your cardio for the day. Bring the family and takes laps around the mall, and get a different scenery outside of the gym.
• TV commercial challenge: With the holidays comes obnoxious and annoying commercials you’re going to see on repeat for the next month, so make the most out of them and challenge your family to a fitness face-off! Every time you see that one Best Buy commercial that drives you up a wall, do 10 push ups to take your mind off it. That Walmart commercial that you always switch the channel when it comes on? Do 10 lunges across the living room. Your body will thank you for it!
• Give thanks: Nothing improves your mental health more than realizing all the things you have to be grateful for. Sit together with your family and write out a list of 5 things you are thankful for, and share them with each other. The warm aroma of positivity around you will improve your mental, spiritual, and even physical health.
• Cook for a neighbor: Spread awareness of the importance of healthy eating by bringing treats to others! Bake up a yummy apple cider glazed chicken and bring it over to the neighbor you don’t very well. You never know what someone is going through, and something simple as a homemade healthy treat is all they may need!
• Go to a weekend getaway in the mountains: Research has proven that being in the mountains has a multitude of health benefits, like having more energy and better respiratory and cardiovascular health. Get out of town and go visit the mountains and have the vacation of a lifetime, while taking care of yourself!
• Check out local events: The holidays are one of the most actives time of the year, with so many different activities and things to do that are family friendly. Check out your local newspaper or community calendar to see all the events going on in town. Go walk around with the family and look at Christmas lights, or just hang out outside enjoying the crisp fall air!

• Creative outlet – There are both physical and mental benefits from expressing yourself by creating something. Art offers an outlet and a release from all of that. With pottery, you can produce something and express yourself in some way.
• Increase optimistic outlook – Pottery enables for improvements in flow and spontaneity, provides an outlet for grief, and helps you with self-identification and self-expression, bolstering confidence and self-esteem.
• Improve focus – Pottery allows you to escape the worries of life and shift your focus toward your creation. During the process, outside influences don’t affect your work so you dedicate your time to your creation. Being able to fully focus something helps the mind relax and expand, which will help you focus on other tasks in your daily life as well.
• Exploring and experimentation – Pottery helps you to express your creativity, which is essential to expand who we are and how we connect to ourselves and our environment. It’s a good way for people of all ages to explore the things they can do. You may be more creative than you think, besides there’s no right or wrong way to participate in pottery.

• Reduces stress – Our hands are an outlet for creativity and the sense of touch is of high importance. A lot of focus is required while you’re making pottery, therefore outside distractions are reduced and no longer stress you out.
• Can help reduce pain and discomfort from arthritis – The movement of making pottery is gentle yet strengthening to the hands, wrists, and arms. This can be beneficial to those prone to arthritis in the hands, as it promotes joint movement and dexterity.
• Encourage sociability – Pottery rouses mental activity as much as physical and is often the perfect hobby for those who prefer to expend their energy internally. While partaking in group pottery, however, one can socialize confidently with other potters while still allowing for silence. The usually casual atmosphere helps relax any socially anxious woes and can help start a conversation. Plus, you can even do pottery at home with your family! There’s nothing better than doing something you love with the people you love.

• A natural pain killer – Stress can oftentimes lead to feeling sensations of pain and discomfort. Since pottery is a hobby known for reducing stress and boosting self-esteem, pain caused by stress may be alleviated while taking part in pottery.
• Captures memories – Archaeological digs are known for recovering ancient artifacts from civilizations long past. Some of the most well-preserved artifacts, often surviving thousands of years, are creations of pottery. As such, your artwork has the potential to last forever. No matter if you hope future civilizations to discover it and have it immortalized in a museum or if you would rather have it sitting in your home’s foyer, seeing the creation in its final form will serve as a reminder of your accomplishments.
• Improve quality of life – Art is an important hobby for self-expression. It is a good way to connect with yourself by expanding your body and mind. Embarking on new creations, learning new techniques and finishing your creations can contribute to a lifetime commitment of learning and maintaining a productive hobby.

Read more of our Top 10 Articles

• Raking leaves: It’s a chore that has to get done, so why not get more out of it? Raking leaves for a half hour can burn up to 400 calories, depending on your weight and speed of raking. Strap on some ankles weights and get your workout in for the day while cleaning up!

• Corn Maze: Getting lost in the corn maze may put you in panic mode at first, but can actually be beneficial to your health! Walking around a corn maze for an hour can burn 200 calories while getting your blood pumping with the rush of trying to escape.
• Pick your own apples: Instead of going to the grocery store and getting bland apples, why not go pick your own? Doing something new will motivate you to get off the couch and get moving, and getting a healthy snack isn’t a bad way to spend time. Try going to a tree farm and climbing up on a ladder and picking out the perfect apples. Those apples are going to be full of antioxidants and fiber, which will also help battle against cardiovascular disease and cancer. You’ll also burn about 200 calories while picking apples.

• Browse a pumpkin patch: Put the weights down and pick up a pumpkin instead! Not only is it fun to walk around a pumpkin patch and pick out the perfect one, but consistently squatting down and bending over picking up these heavy objects is a workout in disguise. In fact, you can burn 270 calories just for doing this for an hour!

• Go bike riding: Take advantage of the crisp and fresh fall air by going on a bike ride with your family. Bike riding is the perfect aerobic activity, which will improve your heart health as well as your respiratory system. On top of internal benefits, you’re also using your whole body to ride, which means you will be toning and defining every part of your body. You’ll be burning around 90 calories for every 20 minutes you’re riding.

• Play some football: Get the neighborhood together for a game of touch football; it’ll get you off the couch and burning calories! Studies show that an hour of touch football could burn as many as 472 calories in a 130 lbs woman, and 363 calories for a 155 lbs woman. It makes sense for all of the running, squatting, lunging, and throwing you’re doing.
• Go horseback riding: There’s not many more activities out there that beat a peaceful stroll through nature on horseback. You get the benefits of being outdoors enjoying the perfect weather while not having to worry about breaking into a sweat or exhaustion. This activity will help strengthen your leg muscles and will also help you burn around 400 calories per hour of riding.

• Visit your local farmer’s market: Fall is the perfect time for picking out new foods, treats, and things for you and your home. Farmers markets are known for having the freshest and healthiest meats, veggies and fruits because they’re coming straight from the source! Try and make time to go to your local market every Saturday morning to get new and unique items that other stores aren’t going to carry.

• Try a new autumn recipe: The foods that are in harvest during the fall are awesome and healthy, so cook with them while you can! Take those fruits and veggies you bought at the farmer’s market on Saturday and log on to Pinterest and find some recipes to try. Anyone up for some spaghetti squash? Take a look at our article on our Top 10 Healthy Fall Foods!

• Take your indoor activities outside: Reading a book for school or doing work at home can get so dull and boring, so why not get some fresh air and sunlight to rejuvenate you? Natural sunlight nourishes you with vitamin D, while stimulating natural energy. Skip the cup of coffee in the morning and sit outside for 20 minutes; studies show it’ll wake you up just as efficiently as caffeine will, if not better!

Social Activity

Bocce teams consist of 1, 2, or 4 players. So whether you are going head to head with a friend or playing with a whole squad, bocce encourages coming together with friends. Social engagement contributes to increased quality of life and longer lifespan.

Strategic Planning

You can’t just chuck your bocce ball down the court the court and expect to win. More than just a game of brute strength, bocce requires you to calculate factors like velocity and distance. Engaging your brain while exercising helps stave off dementia and keeps you sharp.

Improved Coordination

Bocce requires you to muster up your hand-eye coordination before each throw. Practice releasing the ball it exactly the right moment in your release and try to get it as close to the jack as possible!

Relieves Stress

Wiling away a nice afternoon outside with some friends and light physical activity is a great way to relieve your stress levels. According to Dr. Lori Shemek, stress can be extremely toxic to our health and ages our brain. Exercise and social activity lower stress levels, keeping us younger and more alert!

Outdoor Time

Bocce courts are outdoors, making this the perfect game anytime the weather is nice. The sun provides vitamin D which aids in cell and down growth, inflammation reduction, and improved immune function.

Increased Confidence

Executing the perfect bocce toss is guaranteed to put a smile on your face. Bocce is an accessible mode of competition for people of any age. As your game improves, you look forward to future matches and can walk away with a sense of satisfaction.

Light Cardio

You aren’t gonna burn as many calories playing bocce as you will in a game of sand volleyball. That being said, this mild form of exercise requires you to stay on your feet and to walk up and down the court after every round.

Flexibility

Bocce gets you bending and extending your arms to pick up and throw the ball. Flexing and moving your joints in this kind of light activity helps seniors maintain mobility and independence as they age.

Improved Mood

The American Psychological Association contends that there is a strong link between exercise and mood. Couple that with the benefits of being outside and positive impact of social activities, and it’s no surprise that you’ll leave bocce smiling.

Mindfulness

Think before you throw. Bocce causes you to hone your concentration and really live in the moment. You need to enter a zen-like state that focuses on the here and now, the weight of the ball and your target down court. This helps the worries of the day melt away.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

Keeps the mind sharp

A study administered at the University of Kansas Medical Center concluded that musicians performed better at cognitive tests than non musicians. Regularly playing any instrument is a great form of exercise for the brain. Whether you’re hitting a drum set at full speed or lightly blowing through a saxophone, several parts of your brain are in action.

Enhances coordination

Musicians typically have great coordination. The act of playing any instrument would require you to have sharp hand-eye coordination. This can even benefit you on the basketball court, or any sport that requires good hand-eye coordination.

Regulates mood

Research shows that creating music reduces stress by lowering cortisol levels. The effect of playing at an alternate speed can further promote these benefits. Playing music can also act as an emotional outlet. Creating your own music allows you to mold your sadness, joy or tension into a poetic work of art.

Sharpens your reading skills

One of the biggest aspects of being a musician is being able to read and apprehend music. Continuously reading and recognizing different notes better advances your reading and apprehension skills.

Improves respiratory system

Whether you’re blowing on a clarinet, flute, or any other wind instruments, one of the first things you must know how to do is breathe properly. These instruments thrive off air vibrations that the musician is responsible for creating. This means breathing both effectively and efficiently must be second nature to the musician.

Increases listening skills

In order to play music you must be able to listen intuitively. The ability to listen allows you to know whether you’re hitting the right notes. This in turn leads to better listening skills, which is an important aspect of building social relationships.

Promotes sense of achievement

The process of learning how to play an instrument can be both time consuming and weary. Overcoming this directly results in a sense of achievement and pride. The phrase “you get what you put in” is the perfect cliche for this tiresome yet rewarding process. The more time and effort you put into mastering an instrument, the greater your sense of achievement will be.

Boosts concentration

There are many elements of music that mustn’t be overlooked while playing an instrument. As a musician, you must be able to listen in on the beat, rhythm, texture, timbre, and so on. The only thing more beneficial than concentrating on your own sounds as an artist is concentrating on the sounds of a musical group. Being in a musical group further boosts these concentration skills by making you focus in on the harmony of the group as a whole.

Reforms time management skills

The lengthy process of learning how to play an instrument would require you to manage your time adequately. This in turn promotes better time management skills, which you can apply to your everyday responsibilities.

Helps Treat Alzheimer’s

The mental stimulation involved in playing and listening to music can promote better memory in patients with Alzheimer’s disease. In a study done on Alzheimer’s patients, it was concluded that music memory was retained far better than spoken word. This was due primarily to the heightened arousal caused by music, which led to improved attention and memory.

Trains mind/cognitive function

Knitting is a dynamic activity where each decision is orchestrated to bring to life what you visualize your final product to look like. Doing so stimulates your motor cortex, frontal and occipital lobes. Together, it strengthens your mind and slows down cognitive impairment.

Creates sense of purpose

Knitting is perfect for those who are goal-driven and want to set achievable tasks. Regardless of what you make, the success of your project can signal the release of dopamine, which stimulates your reward center. The euphoria is similar to the feeling you get after laying down that last jigsaw puzzle piece.

Relieves stress

Instead of draining your energy on things you can’t control, pick up a pair of knitting needles and knit your worries away. Knitting has therapeutic elements that can effectively relieve stress because it allows you to focus on the task in front of you rather than dwelling in a perpetual cycle of stress.

Improves concentration

Whether you’re a kid or an adult, knitting tones down hyperactivity and helps those with trouble focusing on one thing. It gives you something tangible to work on by shifting your attention to the present moment. The ability to immediately see your progress reinforces the desire to concentrate on the task at hand.

Improves memory

What does knitting and learning how to ride a bike have in common? Both require consistent practice and dedication to develop skill. Even the most experienced person in knitting can make mistakes. The trial-and-error aspect of knitting teaches you to remember and recall your errors so you can strategize to avoid them in the future.

Builds good habits

While fidgeting, smoking, and compulsive actions are considered unfavorable habits, not all habits are bad. Knitting keeps you busy without being detrimental to your health or interfering with your daily life. Choosing to knit is a conscious decision with subconscious benefits because of the level of concentration required to keep you going.

Strengthens upper limbs

Knitting is not a speed competition, therefore, you can work at your own pace. Its rhythmic actions can actually aid in the prevention of arthritis and tendinitis. Small knitting intervals enable you to exercise the arms and hands without exerting excessive force that can lead to musculoskeletal damages.

Provides a practical way to take a digital detox

In a world saturated with technology, it’s so easy to be glued to digital devices that synthesize activities rather than actually doing them in reality. Knitting is a simple and affordable way to separate yourself from technology. It lessens the strain on your eyes induced by artificial lights and helps you appreciate time.

Cultivates personal communication

When you’re knitting, you’re equipped with the power of choice. You set your own goals that are synced with your preferences, which gives you a sense of control for your “me time.” Like any other sport, knitting establishes quality individual time to do something you consciously want to do as a leisure activity.

Builds interpersonal relationships

Knitting a great reason to expand your social circle by finding local groups to join. Surrounding yourself with fellow knitters in the community encourages you to make a hobby a social medium. It can be an enriching experience and a mentally healthy way to build friendships.

Emotional Release

In the hustle and bustle of daily life, emotions can build up and take a toll on our well-being. This is where the power of creative expression comes into play. Engaging in artistic endeavors such as art, music, or writing provides a safe and healthy outlet for processing and releasing emotions. Whether it’s painting a vibrant canvas, strumming a guitar, or penning heartfelt poetry, creative expression allows us to channel our feelings into a tangible form. This act of externalizing our emotions not only helps us make sense of them but also reduces stress and promotes emotional well-being. It’s like opening a pressure valve, allowing pent-up emotions to flow freely onto the canvas, the musical notes, or the paper. The mere act of creating something can bring a profound sense of relief, catharsis, and inner peace. Through creative expression, we can explore the depth and complexity of our emotions, gain insights into ourselves, and ultimately foster a greater sense of emotional balance and harmony in our lives. So, pick up that paintbrush, strum that guitar string, or grab a pen, and let your emotions take flight on the wings of your creativity.

Self-Discovery

Engaging in creative activities is not only an opportunity for self-expression but also a powerful tool for self-discovery and personal growth. Through art, music, or writing, individuals embark on a journey of exploration, delving deep into their thoughts, feelings, and values. As we immerse ourselves in the process of creating, we gain insights into who we are, what inspires us, and what matters most to us. It’s a chance to tap into our inner world and give voice to our authentic selves. The act of creating allows us to bypass the noise and expectations of the external world, enabling us to connect with our true desires, passions, and beliefs. In this process, we uncover hidden talents, discover new aspects of our identity, and develop a greater sense of self-awareness. Creative activities provide a safe space for introspection, contemplation, and introspective dialogue. They invite us to confront our fears, challenge our limits, and embrace vulnerability. Through this ongoing exploration, we experience personal growth, as we continuously learn, evolve, and expand our horizons. So, embrace the blank canvas, the empty page, or the silence before the first note, and allow the creative process to guide you on a transformative journey of self-discovery. 

Stress Reduction

In a fast-paced and demanding world, stress has become a common companion for many of us. Fortunately, the realm of creative pursuits offers a respite from the chaos and a pathway to tranquility. Immersing oneself in activities like painting, playing an instrument, or writing can have a profound impact on stress reduction and anxiety relief. When we engage in creative endeavors, we enter a state of focused concentration and flow, where our minds become fully absorbed in the present moment. This immersion in the creative process allows us to momentarily let go of worries, responsibilities, and the pressures of everyday life. As the brush glides across the canvas or the fingers dance across the keys, we enter a meditative-like state, where our thoughts quiet down, and our minds find solace. The rhythmic motions and the act of creating something meaningful serve as a form of active mindfulness, diverting our attention from stressors and redirecting it towards the present experience. The creative process becomes a therapeutic outlet, enabling us to release tension, express emotions, and find a sense of inner calm. Moreover, engaging in creative pursuits stimulates the release of endorphins, the brain’s natural feel-good chemicals, which further contribute to relaxation and overall well-being. So, whether it’s painting, playing an instrument, or writing, allowing ourselves the time and space for creative expression can be a powerful antidote to stress, offering a sanctuary where we can find serenity and rejuvenation.

Enhanced Cognitive Function

Engaging in creative activities isn’t just an outlet for self-expression; it also serves as a workout for the brain, enhancing cognitive function in various ways. When we participate in activities like painting, playing an instrument, or writing, our brains are stimulated and challenged in unique ways. The intricate movements, coordination, and mental processing required during these creative endeavors activate different areas of the brain, fostering neural connections and promoting cognitive growth. Research has shown that creative activities can improve memory, attention, and problem-solving skills. Creating art, for example, involves visual-spatial processing, pattern recognition, and imagination, which can enhance cognitive flexibility and expand our mental capacity. Playing a musical instrument requires hand-eye coordination, auditory processing, and the ability to read musical notation, all of which exercise the brain and enhance memory and attention span. Writing, on the other hand, engages language processing, organization of thoughts, and critical thinking, all of which contribute to improved cognitive abilities. Moreover, the continuous engagement in creative activities as a hobby or passion can have long-term benefits for cognitive health and aging. It has been linked to a reduced risk of cognitive decline and may even help in the prevention of certain neurological disorders. So, by embracing creative activities, we not only tap into our artistic side but also give our brains a workout, sharpening our cognitive abilities and nurturing our mental prowess.

Improved Mood

When we immerse ourselves in the world of art, music, or writing, something magical happens – our mood begins to soar. Engaging in creative activities has the incredible power to uplift our spirits, boost our self-esteem, and increase overall happiness. The act of creating provides a sense of accomplishment and fulfillment as we witness our ideas take shape and form. It allows us to tap into our inner creativity and express ourselves authentically, which can be incredibly empowering. Whether it’s painting a vibrant canvas, composing a soulful melody, or crafting words that resonate, the process of creation brings joy and satisfaction. It’s a form of self-expression that transcends words, enabling us to communicate the depth of our emotions and experiences. Moreover, creative activities release endorphins, the brain’s natural feel-good chemicals, which contribute to a sense of pleasure and well-being. As we immerse ourselves in the creative flow, our worries and stressors fade into the background, replaced by a sense of contentment and peace. The creative process becomes a sanctuary, a space where we can freely explore our imaginations, embrace spontaneity, and cultivate a positive mindset. Creating art, music, or writing provides an outlet for self-discovery, self-care, and self-expression – all essential elements for cultivating a happier and more fulfilling life. So, let your creativity run wild, allow yourself to be immersed in the beauty of artistic expression, and watch as your mood soars, your self-esteem blossoms, and your happiness flourishes.

Increased Mindfulness

In a world filled with distractions and constant mental chatter, finding moments of mindfulness can be a precious gift. Engaging in creative expression offers a pathway to cultivate present-moment awareness and enter a state of flow. When we immerse ourselves in artistic pursuits such as painting, playing an instrument, or writing, our attention becomes fully focused on the task at hand. The colors, the brushstrokes, the melodies, or the words take center stage, capturing our attention and inviting us to be fully present. In this state of flow, time seems to dissolve, and we become deeply absorbed in the creative process. Our worries, anxieties, and judgments fade away as we connect with the rhythm and energy of the moment. Creative activities become a gateway to mindfulness, allowing us to transcend the noise of the mind and embrace the richness of the present experience.The act of creation becomes a form of meditation, where our thoughts become still, and our senses come alive. We notice the subtleties of color blending on the canvas, the melodic harmonies resonating in our ears, or the way words flow effortlessly from our pen. Engaging in creative expression provides an opportunity to disconnect from the chaos of everyday life and reconnect with ourselves on a deeper level. It opens a space for self-discovery, introspection, and contemplation. Through creative flow and mindfulness, we tap into our inner wisdom, intuition, and creative potential. So, pick up that paintbrush, play that instrument, or grab a pen, and allow the creative process to transport you into a state of mindfulness, where the beauty of the present moment unfolds before your eyes.

Communication and Expression

Communication is a fundamental aspect of human interaction, but sometimes words alone cannot fully capture the depth of our emotions and experiences. This is where creative outlets come into play, offering a powerful non-verbal means of communication. Engaging in creative expression through art, music, or writing allows individuals to convey their innermost thoughts and feelings in a way that transcends language barriers. When we pick up a paintbrush, strum a guitar, or write poetry, we tap into a realm where the heart speaks directly through our chosen medium. In these moments, we have the freedom to communicate the nuances of our emotions, experiences, and perspectives without relying solely on words. The stroke of a brush, the melody of a song, or the imagery of a story can convey the depths of joy, sorrow, love, or pain that words may fail to capture. Creative outlets offer a sanctuary where we can unleash our imaginations and express ourselves authentically, free from the constraints of grammar or societal expectations. It is through these artistic endeavors that we find a voice that speaks directly from the core of our being. Moreover, engaging in creative communication not only allows us to express ourselves but also invites others to interpret and connect with our creations in their own unique ways. Art, music, and writing become bridges that connect hearts and minds, fostering understanding, empathy, and shared experiences. So, embrace the power of creative expression as a profound form of communication, allowing your innermost thoughts and emotions to flow freely through your chosen medium, and witness the transformative impact it can have on yourself and those who engage with your creations.

Sense of Achievement

Embarking on a creative journey is not just about the process itself; it’s also about the incredible sense of achievement that comes with setting goals and bringing creative projects to fruition. Engaging in creative activities such as art, music, or writing provides us with an opportunity to challenge ourselves, set milestones, and witness our progress unfold. When we set goals for our creative endeavors, whether it’s completing a painting, mastering a musical piece, or finishing a novel, we embark on a path of personal growth and self-discovery. Each step forward, each brushstroke, each note played, or each word written brings us closer to achieving our creative vision. The act of working towards and accomplishing these goals fills us with a profound sense of purpose and fulfillment. The completion of a creative project brings a rush of joy and satisfaction, knowing that we have poured our time, energy, and passion into something meaningful. This sense of achievement is not limited to the final outcome but is also embedded in the journey itself—the dedication, the perseverance, and the resilience required to overcome challenges and push through creative blocks. Each milestone reached, each artistic breakthrough, and each skill acquired boosts our self-confidence and belief in our own abilities. As we accomplish creative goals, we realize the potential within ourselves and find motivation to continue exploring new avenues of creative expression. The sense of achievement in the realm of creativity extends beyond external validation; it is an internal validation of our talents, our growth, and our unique contribution to the world. So, set your creative goals, embrace the challenges along the way, and celebrate the sense of achievement that comes from realizing your creative dreams.

Connection and Social Bonding

While creativity often feels like a solitary pursuit, the power of creative expression extends far beyond the individual. Engaging in group creative activities, such as joining a choir or art class, not only provides an avenue for personal growth but also fosters a sense of connection and social bonding. When we come together with like-minded individuals who share a passion for creativity, a unique camaraderie forms. In these shared spaces, we find a sense of belonging and acceptance, where our artistic journeys intertwine with those around us. Group creative activities create opportunities for collaboration, feedback, and learning from one another’s experiences. Whether it’s harmonizing voices in a choir or exchanging ideas in an art workshop, we engage in a collective energy that fuels inspiration and sparks new creative insights. Through these interactions, we build meaningful relationships and forge connections that extend beyond the realm of art. The shared experiences and shared vulnerability in creative expression deepen our bonds, cultivating empathy, understanding, and a sense of community. Engaging in group creative activities also serves as a powerful antidote to feelings of isolation or loneliness. It offers a space to connect with others who appreciate and value the same forms of self-expression, creating a support network that nurtures our creative journeys. In these settings, we find encouragement, inspiration, and a sense of collective growth. The social aspect of creative endeavors amplifies the joy of creation, as we celebrate each other’s successes, share in the triumphs, and offer a shoulder during moments of artistic challenges. So, whether it’s joining a choir, participating in a painting workshop, or collaborating on a creative project, embracing group creative activities enriches our lives with the invaluable gift of human connection and the opportunity to create together.

Personal Healing and Transformation

The realm of creative expression holds immense potential for personal healing and transformation. Engaging in creative activities such as art, music, or writing provides a therapeutic outlet for processing emotions, navigating through trauma, and facilitating self-reflection. For individuals who have experienced trauma, creative expression can offer a safe and non-threatening space to explore and express the complexities of their experiences. Artistic mediums allow for the externalization of internal struggles, enabling individuals to release pent-up emotions, confront painful memories, and gain a sense of control over their narratives. Through the act of creating, individuals can reclaim their voices, rewrite their stories, and find solace in the transformative power of art.Creative expression also facilitates self-reflection, offering a mirror through which we can delve into our own thoughts, beliefs, and patterns of behavior. Whether it’s through visual representation, musical composition, or the written word, the creative process becomes a tool for introspection, inviting us to confront our vulnerabilities, question our assumptions, and explore our deepest desires and aspirations. In this journey of self-discovery, we find opportunities for personal growth and transformation. As we engage in creative expression, we tap into our innate resilience, discover new aspects of ourselves, and develop a greater sense of self-awareness and self-compassion. The creative process becomes a catalyst for personal healing and growth, providing a pathway to move beyond pain and limitations, and embrace new possibilities. Through creative endeavors, we can rewrite our narratives, find meaning in our experiences, and foster a renewed sense of purpose and empowerment. So, harness the transformative power of creative expression, allow yourself to explore the depths of your emotions, and embark on a journey of healing, self-reflection, and personal transformation.

• Increases fitness: Just one hour of trekking can burn well over 500 calories, depending on the level of incline and the weight of the pack you’re carrying. Hiking trails are often softer on joints than asphalt or concrete, so it’s easier on your ankles and knees compared to running. If you head for the hills, weight loss results are even better. Not only are you burning serious calories, but altitude itself has also proven to be a weight loss ally.

• Take control of your workouts: With hiking, you can chart your own course: Is it a slowly inclining scenic trail or a steep trek up a mountain? And you set your own pace and distance, as well. Whether you decide on an afternoon hike, a weekend in the woods, or a long distance experience, you aren’t listening to a bossy fitness trainer tell you to work harder.

• Tones the whole body: Regular walking can get your butt in better shape, but taking on sharp inclines, using trekking poles to propel you forward, and clambering over rocks gives your body an all-over workout. Physiologically, you’re going to work your whole body, especially the lower body — namely the quads, glutes and hamstrings. If you’re carrying a pack, then you’re going to challenge the strength and endurance of your upper body as well.

• Helps prevent and control diabetes: Regular hiking helps you control, or even prevent, diabetes by lowering your blood sugar levels. Hiking gives your muscles a workout, which moves glucose from your bloodstream for energy.

• Lower blood pressure and cholesterol: Hiking through the trails on a regular basis decreases blood pressure and cholesterol, thus reducing the danger of heart disease, diabetes, and stroke for those at high-risk. In fact, hiking downhill is two times more effective at removing blood sugars and improving glucose tolerance.

• Hiking heals: Some research suggests that the physical benefits of hiking extend far beyond cardiovascular health, and may even help cancer patients recover. A study published in the International Journal of Sports Medicine found that long-distance hiking trips may improve the antioxidative capacity, which helps fight off disease, in the blood of oncological patients. Another study showed that breast cancer survivors who exercised regularly — many in the form of hiking — believed that physical activity complemented their recovery from cancer treatment.

• Is a social activity: Hikers always recommend using the buddy system.  A regular weekend meet-up or a planned long-distance trek can help you forge bonds while you shape up. Plus, interaction with the larger hiking community encourages you to engage with your workout as a lifestyle, rather than a chore, which will make you more likely to stick with it for the long haul.

• Increase creativity: Research shows that spending time outdoors increases attention spans and creative problem-solving skills by as much as 50 percent. The authors of the study also point out that the results may have as much to do with unplugging from technology as they do spending time outside. Researchers from Stanford University’s Graduate School of Education also found that walking gets the creative juices flowing far more than sitting.

• Increase happiness levels and curb depression: Research shows that using hiking as an additional therapy can help people with severe depression. It may even inspire those suffering to lead a more active lifestyle.

• Commune with nature: Being out in nature, away from the chaos of our daily lives and technology, can allow people to connect with themselves and nature in a way that brings about peace and a sense of well-being.

• Puzzles: Crosswords? Sudoku? Jigsaw puzzle? These are just three of the hundreds of types of puzzles out there. Good news is besides being an enjoyable activity, puzzles have a positive impact on your brain function. A study published in the Journal of the International Neuropsychological Society focusing on crossword puzzles and dementia found that those who completed regular crossword puzzles had a 2.54 year delay in dementia onset. 

• Chess: Chess is a game played and enjoyed by many, but the amount of effects it has on your brain isn’t thought about. Chess increases your problem solving abilities, the ability to think and react quickly, and even your creativity. While playing chess, both the right and left hemisphere of your brain are activated and more neural connections are formed. Chess also has been seen to improve memory from remembering the rules as well as previous moves that have worked or ones that didn’t in past games. Check out all of the health benefits of chess here. 

• Read: Reading has so many advantages for your body including relaxation, improvement in intelligence, concentration, and so many more. Reading expands our mind by learning new vocabulary, learning how to read “in between the lines”, and by understanding certain situations or societal issues. Fiction also has the advantage of increasing our creativity by placing ourselves in the story or visualizing the fiction qualities as real. Read about how reading is especially healthy during the pandemic here. 

• Physical activity: A good workout not only makes you feel good physically, but also emotionally and mentally. During physical activity, the brain is stimulated significantly. In a study published in the Frontiers in Psychology, exercise was found to increase gray matter, blood flow, academic achievement, cognitive abilities, and decrease risk of developing dementia. 

• Learn how to play an instrument: Learning to play an instrument and playing an instrument, in general, has positive effects on the brain. The process of learning how to read music notes and then translate that into playing creates numerous neural pathways that weren’t there before. Instrument playing also increases your ability to retain information and your memory function based on memorizing the notes. It also increases blood flow to the brain, specifically the left hemisphere. In a study published in the Neuropsychology journal, music players with 10 years of experience had better nonverbal memory, naming, and executive processes.

• Meditate: Meditation is a form of relaxation for many that has been proven to reduce anxiety and to clear the mind. However, more than that it has a particular effect on the brain structure. A study performed by Harvard Medical School studied meditators who performed a 30-minute meditation each day for an eight week period and compared them to non-meditators. It was found that the meditators had an increased concentration of gray matter in the hippocampus. The hippocampus is responsible for memory, learning, and emotions, so having more gray matter means meditation plays a role in increasing all of these abilities. It was also found that meditators had a decreased amount of gray matter around the amygdala, relating to the reduced amount of stress and anxiety. 

• Draw/color: In a study performed by Drexel University, it was found that drawing, coloring, and doodling all increased brain flow to the prefrontal cortex. The prefrontal cortex is responsible for decision making, cognitive behavior, as well as social behavior. These activities sharpen the mind especially in regard to cognitive behavior, including memory, reaction time, and problem solving. 

• Write Notes: Has your teacher ever suggested handwriting notes instead of typing them? The reason behind this is because it requires your brain to think about what you are writing instead of just endlessly typing. By physically writing information, it automatically is processed by your brain and it enhances your learning. Also, when studying notes, it is easier to process and remember your own handwriting than typed notes. 

• Switch up routes: Have you ever been in the car and then all of a sudden you reach your destination without even knowing how you got there? The reasoning behind this is because your brain is constantly using the same pathway, so if you go to work or school the same way every time, no new connections are being formed. A quick and easy way to enhance your brain function is by taking a different route to work, even one different turn will make a difference because it will force you to pay attention and be spatially aware of where you are, resulting in new pathways. 

• Switch to non-dominant hand: Doing simple activities such as brushing your teeth, writing, or brushing your hair with the non-dominant can actually stimulate and improve your brain function. By using your non-dominant hand, it strengthens existing neural connections and can even create more. If you’ve tried doing anything with your non-dominant hand, you know you have to think about what you are doing. This may seem like an inconvenience, but by “having to think about it” you are creating new neural pathways instead of just going autopilot on constantly used pathways. 

Samir Becic and his Health Fitness Revolution team is bringing you the list of Top U.S. Hiking destinations to visit. Hiking is a great way to be active while on vacation; if you’re privileged  enough to live nearby, take advantage of these beautiful trails.  The beauty of hiking is that it is much more varied than many other types of exercise, especially those done in a gym. Not only can your workout be different each time, depending on the trail you take, but the landscape will also change, if only from the seasons.

Hiking outdoors can help you to maintain your motivation for exercise by making it more interesting. Hiking can also be as social as you like, take your partner, your friends, your children, your dog- everyone can benefit from a trek outdoors.  Here are our favorite U.S. Hiking destinations:

Grand Canyon- Arizona

 Elevation: Lowest 6,820ft (2,078m), Highest 7,020ft (2,139m)

Variation: 200ft (61m)

Distance: 13 miles (21km)

Climate:

Spring: 42F / 82F   5C / 27C

Sumer: 63F / 106F   17C / 41C

Fall: 58F / 103F   14C / 39C

Winter: 36F / 68F   2C / 20C

.

Rocky Mountains- Colorado

.

Elevation: Lowest 7,500ft (2286m), Highest 12,000ft (3657m)

Variation: 4,500ft (1371m)

Distance: 300 miles (482km)

Climate:

Spring: 17F / 62F   -8C / 16C

Sumer: 41F / 77F   5C / 25C

Fall: 23F / 70F   -5 / 21C

Winter: 16F / 41F   -8 / 5C

.

Great Smoky Mountains- Tennessee and North Carolina

.

Elevation: Lowest 5,046ft (1,538m), Highest 8,046ft (2,452m)

Variation: 3,000ft (914m)

Distance: 5 miles (8km)

Climate:

Spring: 24F / 57F   -4C / 13C

Summer: 49F / 64F   9C / 17C

Fall: 28F / 60F   -2C / 15C

Winter: 18F / 37F   -7C / 2C

.

Arches National Park- Utah

.

Elevation: Lowest 4,085ft (1,245m), Highest 5,653ft (1,723m)

Variation: 1,568ft (477m)

Distance: 4 miles (6km)

Climate:

Spring: 35F / 82F   1C / 27C

Summer: 60F / 100F   15C / 37C

Fall: 30F / 88F   -1C / 31C

Winter: 22F / 52F   -5C / 5C

.

Yosemite National Park- California

.

Elevation: Lowest 2,000ft (609m), Highest 13,000ft (3,962m)

Variation: 11,000ft (3,352m)

Distance: 8 miles (12km)

Climate:

Spring: 34F / 72F   0C / 22C

Summer: 51F / 89F   10C / 31C

Fall: 33F / 82F   0C / 27C

Winter: 28F / 52F   -2C / 11C

.

Appalachian Trail- East Coast

.

Elevation: Lowest 124ft (37m), Highest 6,643ft (2,024m)

Variation: 6,519ft (1,986m)

Distance: 2,184 mile (3,514km)

Climate:

Spring: 29F / 68F   -1C / 20C

Summer: 54F / 77F   12C / 25C

Fall: 30F / 71F   -1C / 21C

Winter: 19F / 44F   -7C / 6C

.

Hawaii Volcanoes National Park- Hawaii

.

Elevation: Lowest 9,680ft (2,950m), Highest 13,680 feet (4,169m)

Variation: 4000ft (1,219m)

Distance: 150 miles (241km)

Climate:

Spring: 50F / 68F   10C / 20C

Summer: 53F / 72F   11C / 22C

Fall: 53F / 68F   11C / 20C

Winter: 49F / 67F   9C / 19C

.

Glacier National Park- Montana

.

Elevation: Lowest 3,150ft (960m), Highest 10,466ft (3,190m)

Variation: 7,316ft (2,229m)

Distance: 700 miles (1,126m)

Climate:

Spring: 22F / 64F   -5C / 17C

Summer: 43F / 79F   6C / 26C

Fall: 24F / 66F   -4C / 18C

Winter: 14F / 34F   -10C / 1C

.

Denali National Park- Alaska

.

Elevation: Lowest 1,750ft (533m), Highest 3,980ft (1,213m)

Variation: 2,230ft (679m)

Distance: 600 miles (965km)

Climate:

Spring: 1F / 53F   -17C / 11C

Summer: 39F / 64F   4C /17C

Fall: 1F / 50F   -17C / 10C

Winter: -8F / 15F   -22C / -9C

.

Columbia River Gorge- Oregon and Washington

.

Elevation: Lowest 130ft (39m), Highest 4,960ft (1,511m)

Variation: 4,830ft (1,472m)

Distance: 80 miles (128km)

Climate:

Spring: 34F / 73F   1C / 22C

Summer: 53F / 89F   11C / 31C

Fall: 33F / 81F   0C / 21C

Winter: 29F / 49F   -1C / 9C

.

Zion National Park- Utah

.

Elevation: Lowest 3,666ft (1,117ft), Highest 8,726ft (2,659ft)

Variation: 5,060ft (1,542m)

Distance: 229 miles (364km)

Climate:

Spring: 36F / 83F   2C / 28C

Summer: 60F / 100F   15C / 37C

Fall: 37F / 91F   2C / 32C

Winter: 29F / 52F   -1C / 11C

Follow us on twitter and facebook and visit www.healthfitnessrevolution.org!

The Health Fitness Revolution team wishes you good health and is working hard on providing health information to make your stay at home a little more enjoyable. Here are the Top 10 health benefits of board games:

• Have fun and feel good: One of the side effects of playing board games is laughing. Laughing has been shown to increase endorphins, which are chemicals that bring up the feeling of happiness. Sharing laughter and fun can promote empathy, compassion, and trust with others.
• Family time: Sitting down with family with no interruptions may seem impossible in your home, as everyone has different schedules, pushing them in opposite directions, but playing games with your kids, or friends, is a perfect way to spend time together while also building learning skills. Playing a board game after a family dinner is an excellent way to get closer to your family while strengthening your family bond.
• Memory formation and cognitive skills: Allowing your kids to play a board game helps them practice essential cognitive skills like problem-solving. The hippocampus and prefrontal cortex especially benefit from playing board games. These areas of the brain are responsible for complex thought and memory formation. Board games help the brain retain and build cognitive associations well into old age.
• Reduces risks for mental diseases: One of the primary benefits of playing board games is reducing the risks of cognitive declines, such as dementia and Alzheimer’s. Keeping your mind engaged means you are exercising it and building it stronger. A stronger brain has a lower risk of losing its power.
• Lowers blood pressure: Along with laughing and increasing your endorphins, they can help you reduce or maintain your blood pressure. This release of endorphins helps muscles relax and allows blood to circulate, which will lower your blood pressure. High blood pressure is associated with a greater risk of artery damage, heart disease, and stroke.

• Speed up your responses: Get yourself a board game like chess, checkers or monopoly, and in time you might be better at locating those hard-to-find car keys without having to look for them throughout the entire house. Scientists at the University of Toronto in Canada assessed two groups’ ability to search for and find an object; their results showed that study participants who regularly played video games were far quicker at locating the target than those who didn’t play.
• Reduce stress: You can always benefit from a healthy distraction like playing board games since it is an excellent way to kick back and relax. According to an online survey by RealNetworks, Inc., a casual games developer found that 64% of respondents said they play games as a way to unwind and relax, and 53% play for stress relief.
• Grows your immune system: Research has shown that negativity, depression, and stress can reduce your ability to fight disease. Positive feelings and thoughts, like the laughter and enjoyment that always come with board games, prevent these effects by releasing chemicals that fight stress and boost your immune system. A simple board game could activate the survival genes in your brain, making the brain cells live longer and help to fight diseases.
• Child development: Board games play a very important role in child health and brain development. Board games help children develop logic and reasoning skills, improve critical thinking and boost spatial reasoning. Encouraging children to play different types of board games can also increase verbal and communication skills while helping develop attention skills and the ability to concentrate and focus for longer periods of time.
• Therapy treatment: Many board games require the use of fine motor skills to pick up or move pieces, actions that take both coordination and dexterity. Regular practice and activity improve these basic skills, which is important for children, people with mental or physical disabilities, the elderly and those recovering from accidents. Board games are very helpful when they are added to occupational therapy treatments, and in places like classrooms for special needs to help improve muscle and nerve function over time.

Here are a few family fun games you can play at home. Click the images to see them on Amazon!

If you enjoy indoor activities, read:

Top 10 Health Benefits of Ping pong

Top 10 Health Benefits of Chess

Top 10 Health Benefits of Billiards

Read more of our Top 10 Articles

In a world where stress, anxiety, and depression are prevalent, finding effective and enjoyable ways to promote mental well-being is paramount. While traditional forms of therapy and medication play crucial roles in mental health care, there exists a vibrant and often overlooked avenue for healing—one that transcends the confines of therapy rooms and prescription bottles: dancing.

In this article, we explore the multifaceted ways in which dancing benefits mental health. From reducing stress and anxiety to boosting mood and enhancing cognitive function, dancing offers a holistic approach to mental well-being that engages the mind, body, and soul.

Join us as we journey into the world of dance—a world where movement is medicine, rhythm is refuge, and every step taken is a step towards greater mental health and vitality. We previoulsy wrote about the general health benefits of dancing, which you can read about here.

Stress Reduction

Engaging in dance can help alleviate stress by providing an outlet for self-expression and physical movement. Physical movement  can help reduce levels of stress hormones such as cortisol and adrenaline. Engaging in physical activity releases endorphins, neurotransmitters in the brain that act as natural painkillers and mood elevators, promoting feelings of relaxation and well-being.

As dance is usually attributed to weight loss, the mental health benefits are overlooked. Research has been shown that dance can reduce anxiety and depression, which can result in logical reasoning.

The rhythmic and repetitive nature of dance can also help calm the mind and reduce tension. Dancing to music with a steady beat encourages rhythmic movement patterns, which can have a soothing effect on the nervous system. The repetitive nature of dance movements can help regulate breathing and heart rate, inducing a state of relaxation.

Social Connection

Participating in dance classes or group dance activities provides opportunities for social interaction and connection with others. Building relationships and friendships within a dance community can combat feelings of loneliness and isolation.Having a supportive dance community can provide a sense of belonging and acceptance, which are essential for mental well-being. Sharing experiences, challenges, and triumphs with fellow dancers can offer emotional support, encouragement, and validation, helping to buffer against stress and improve resilience.

Several studies have proven the great social benefits of dancing. A study conducted by Mehibe Akandere and Banu Demir was conducted to record the effect of dance over depression. It was recorded that dance has many social benefits as it enables nonverbal cues and gestures to be expressed. A significant mood improvement was also seen with recreational dancers rather than competitive. This proves that there is less judgement in the recreational dancing realm, resulting in a boost in confidence.

Being part of a dance community may help in creating interpersonal connections and building social support. Dances such as ballroom, bollywood, and salsa are some examples of dances from different parts of the world, sharing a connection in the love and pride that comes with dance. Sharing experiences, challenges, and triumphs with fellow dancers can offer emotional support, encouragement, and validation, helping to buffer against stress and improve resilience.

Increased Body Awareness

Dance like nobody’s watching! Dancing requires individuals to be mindful of their bodies and movements, which can enhance body awareness and mindfulness. This heightened awareness can lead to a greater sense of bodily autonomy and self-acceptance.

A study done by Agnieszka Zygmont was done to document the uplifting effect from a dance community. It showed that dance therapy, dance classes, and full body coordination are improved. The awareness of oneself is also improved.

Learning new dance moves and mastering different styles can boost self-confidence and self-esteem. As individuals become more proficient in dancing, they may feel a greater sense of accomplishment and pride in their abilities.

Stimulation of Cognitive Function

Learning and remembering dance routines can stimulate cognitive function and improve memory skills. Dance also engages various cognitive processes, such as attention, coordination, and spatial awareness. Surprisingly, improvisational dance can improve problem-solving skills. It can stimulate creative thinking and enhance problem-solving abilities. It can also promote a strong connection between the mind and body, fostering greater harmony and integration between physical and mental health. This holistic approach to wellness can contribute to overall psychological resilience and balance. 

After much research done by Yuan, Li, and Liu, results stated that dance has the ability to help even the mildest of cognitive impairments. It is beneficial to an individual’s cognitive function, memory, attention, and balance.

To decrease the possibility of cognitive decline, dance can help maintain and enhance brain plasticity, which is crucial for cognitive health and resilience. Engaging in dance activities that involve learning new movements and challenging the brain’s motor and sensory systems can promote neuroplasticity—the brain’s ability to adapt and reorganize in response to experiences. 

Improved Mood

Dancing has been shown to release endorphins, which are neurotransmitters that promote feelings of happiness and well-being. This can lead to an improved mood and a sense of euphoria. It, also, provides a non-verbal outlet for expressing emotions. Moving to music allows individuals to channel and release pent-up emotions, such as stress, frustration, or sadness, in a constructive way, which can lead to a sense of emotional release and relief.

A few studies have even documented improvements in mild depression, and one study documented increased serotonin levels in adolescents. According to the Harvard Medical School, dance helps reduce stress and can increase levels of the feel-good hormone serotonin.

This, in turn, may give individuals a sense of purpose and direction, providing them with goals to work towards and a sense of meaning in their lives. This sense of purpose can be particularly beneficial for mental health during challenging times.

Dancing is a universally accessible form of therapy that transcends cultural, linguistic, and socioeconomic boundaries. Whether one is dancing alone in the privacy of their room, joining a group class, or participating in a cultural dance celebration, the transformative power of dance is undeniable.

As we navigate the complexities of modern life, integrating dance into our routines can serve as a vital tool for self-care and mental well-being. By embracing the joy of movement, we can tap into a reservoir of strength, resilience, and vitality that enriches our lives and nurtures our souls.

In essence, let us dance not only for the joy it brings in the moment but also for the profound and enduring benefits it offers to our mental health and overall quality of life.

Check out our other article about dance here:

Yet, amidst the sea of viral videos showcasing impressive transformations and quick-fix solutions, a fundamental question arises: are TikTok fitness trends genuine representations of effective health practices, or are they merely fleeting fads fueled by hype and misinformation? Our goal is to empower readers to make informed decisions about their health and fitness journey in the digital age. By debunking myths, shedding light on truth, and offering practical guidance, we aim to equip individuals with the tools they need to discern between genuine health advice and viral sensations on TikTok. So, let’s embark on a journey to uncover the truth behind TikTok fitness trends and find out if they are fact or cap !

12-3-30 

The “12-3-30” is a trend in the realm of cardio. All the trends say that this workout will “drop” fat, tone your body and have you look ready with the summer body! The 12-3-30 workout is praised for its simplicity, time efficiency, and ability to provide an effective cardiovascular workout. The combination of incline and intermittent bursts of higher intensity helps elevate heart rate and burn calories efficiently. However, as with any exercise routine, it’s essential to listen to your body, start at a comfortable pace, and gradually increase intensity as your fitness improves.   

Incline: 12
Speed: 3
Time: 30 minutes
How often?: 3 times a week

Fact or?: FACT! 

This trend has proven to significantly help with weight loss and stamina build-up. Do not expect to see results after doing it only once or twice, consistency is key! This workout takes time to get used to, so make sure to take breaks. Also, maintaining a strong and healthy diet throughout the day helps with weight loss as well. Lauren Giraldo does a great job of explaining the concept of 12-3-30 and the process of its results!

75 Hard Challenge

The #75HardChallenge hashtag has over 1 billion views on TikTok and the videos showcase some pretty drastic results. Some are physical — with before-and-after photos showing significant weight loss and muscle growth — but many also document a mental and emotional transformation.

75 Hard is definitely not a diet plan — and it’s not a fitness plan either, according to Andy Frisella, creator of 75 Hard and host of the “Real AF” podcast. Frisella calls the plan he created a “mental toughness” program that is like “an Ironman for your brain.”

The 75 Hard Rules:

1. If you skip a day, you must start over. If you miss a task, you must start over at day one. “You can’t tweak the program to your liking … it’s supposed to be inconvenient and it’s supposed to be hard,” said Frisella. “In life, conditions are never going to be perfect; you’re always going to have to do things that you don’t want to do and the minute you start tweaking or compromising, that’s what opens the door to quitting.”
2. Pick a diet to follow, with no alcohol or cheat meals. “Not a drop. Not a beer. Not wine. Not a glass when you get home. Nothing for at least 75 days,” he said. “There’s a number of reasons for this: Empty calories, psychological addiction, physical addiction. Also, we’re talking about detoxing your body for 75 days … You don’t understand how foggy you are because of this (alcohol-drinking) lifestyle.”
3. Drink a gallon of water daily. “Make sure you start early and be consistent throughout the day so that you’re not chugging a gallon of water before you go to bed,” Frisella said, which, he admits, he had to do a few times himself.
4. Complete 2 daily workouts. One of the most time-consuming parts of 75 Hard is the workouts: Two 45-minute workouts of your choice must be completed per day and one of those workouts must be done outside, regardless of the weather. “This is the point of the program — conditions are never perfect,” said Frisella. “And one of the reasons that most people can’t get through life in an effective way is because the minute conditions are tough, they throw the towel in on their plan.”
5. Read 10 pages per day of a non-fiction book. “This is not entertainment time, this is not ‘Harry Potter’ time, this is learn new stuff time,” Frisella explained. “The book has to be a self-development book of some kind and it has to be for personal growth.” He also stresses that it needs to be a physical book, not an e-book you read on your phone or tablet.
6. Take a progress photo every day. “This is not just to show your physical transformation … once you start getting some progress, fitness or business or anywhere else, you start to forget the little details as you go,” said Frisella. These photos will help you remember the daily progress of your journey, he said. He also encourages people to take photos that show their body, recognizing that this may be difficult, but that these photos are for you only and don’t need to be posted.

Fact or? FACT! 

This challenge is not easy, it tests your mental strength and your discipline. But my goodness, the results are out of this world! Many influencers and TikTok users reported their mental health status changes. Elaina Stewart, reported that she “[felt] like a different person!!” Elaina Stewart stated, “I have so much less brain fog, more energy, I’m sleeping better, I can focus on things for longer, there have literally been so many benefits”. Many other influencers even said that they’re confidence sky-rocketed. This ultimate test of the mind and body is not for the weak, but that doesn’t mean it’s impossible.

Dry Scooping

“Dry scooping” was a recent TikTok fitness trend that now appears to be blocked from the website. Before your workout, the theory goes, toss a scoop of pre-workout powder into your mouth and down it, rather than mixing it with water and drinking it, as instructed. This practice supposedly turbocharges your workout because your body absorbs the powder’s caffeine and other stimulants more quickly.

Fact or ?: CAP

This item has been advertised as a tool to help lose weight fast. Although it is fun, this helps But experts say it’s dangerous — and possibly even deadly — as it could lead to respiratory or cardiovascular distress. Dry scooping is part of the instant gratification culture that we see today. This will actually work against you and hurt you because any dry powder that goes through your lungs will cause inflammation!

Pilates Inspired Workouts 

Pilates is in! Initially designed as a system to improve physical strength, flexibility, and posture, Pilates has evolved into a comprehensive approach to whole-body wellness. Overall, the influence of Pilates lies in its holistic approach to health and fitness, addressing not just physical strength but also mental clarity and overall well-being. Here are some trending at home pilates workouts.

Pilates Core Workout: There are many workouts trending at the moment. The most popular and circulated is a routine of multiple workouts. TikTok user Daniela Lizbeth shows a simple, yet effective core routine. There are five workouts, each for 30 seconds to a minute. She ends the routine with a minute plank. Consistency is key to notice results!

Pilates Leg and Glute Workout: TikTok user Madeleine shows an at home pilates plan for lean legs and a toned glute. Each exercise, leg lifts, crunch to extend, side crunch to extend, leg extension tucks, rainbows, and extended fire hydrants, are done in 4 sets of 20 reps.

Pilates Arm Workout: Amelia Coggin demonstrates a burner of a routine in her TikTok. It consists of 10 reps of “Serve the Platter”, alternating front to side, “Tricep Kickback to Press”, “Wide Shoulder Press”, “Cactus”, “Prayer Pulse”, “Prayer Elbow Taps”, and 30 seconds of “Max Commandos”. All of these exercises are done in two to three reps. 

Fact or ?: FACT!

Pilates has many benefits, not only including physical. The mental benefits are great due to the extensive “burn”. Instructors say that when you feel the burn, that’s when you have to go harder. You are also testing your mental endurance during these workouts. 

Spot Reduction

One of the more popular TikTok fitness trends involves developing your abdominal muscles. These “ab-shred” challenges often depict an influencer doing one exercise or series of movements that, if repeated daily for a week or two, is promised to result in a sexy six-pack.

Fact or Cap?: CAP

Spot reduction isn’t a thing. You cannot lose fat from a specific area of the body. Abs are one of the hardest areas to drop body fat, because we have a lot of fat receptors in our abdomen. The trends that are centered around fast results are the ones that grab people’s attention. Fitness and health is a lifelong journey, it doesn’t only take 2 weeks to 3 months. Athina is a great fitness influencer on TikTok. There is a great example of how the fast results trend is gaining more and more views. In this video, she portrays how to target the lower belly fat. This can be misleading as spot reduction is a myth. James Smith does an amazing job of explaining the concept of why spot reduction is a myth. He compares the concept of spot reduction to trying to decrease water in the pool by scooping out from the right or left side.

While TikTok and other social media platforms have undoubtedly popularized various fitness trends, it’s crucial to approach them with a critical mindset. While some TikTok fitness trends may offer effective workout routines and valuable health advice, not all are grounded in science or tailored to individual needs. Ultimately, while TikTok and social media can be valuable sources of inspiration and motivation for fitness enthusiasts, it’s essential to approach fitness trends with caution, skepticism, and a discerning eye. By prioritizing evidence-based practices, expert guidance, and personalized approaches, individuals can make informed decisions about which TikTok fitness trends to incorporate into their wellness journey while avoiding potential pitfalls and risks.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Improves proprioception. Proprioception is defined as one’s ability to feel the position of different body parts and the effort that goes into moving them. In other words, when you hold your hand in front of your face with your eyes closed, you still know your hand is there even though you can’t see it. Skiing involves quite a bit of balance and coordination, and you must be conscious of the many slight movements and positions of your body if you want to ski well and stay on your feet. Proprioception weakens with age, so the more you are involved in proprioceptive activities, the less it will diminish.

• Strengthens bones and joints. Your knees must endure the tension and weight from your body as you turn and move quickly downhill, so they are being strengthened when you ski. In addition to strengthening your knees, your bones become stronger due to the weight-bearing impact on your legs. So not only are you having a fantastic time gliding down the slopes, but you are preventing knee damage, osteoporosis and increasing your proprioceptive strength.
• Boosts your mood. Skiing not only boosts overall happiness and well-being, but it is beneficial to an individual’s physical and mental health, despite the frequency or duration of the activity.
• Increases cardiovascular endurance. As an aerobic endurance activity, skiing can help an individual burn calories and lose weight. Beginners also can get a good cardiovascular exercise by working the heart and lungs from walking up the slope rather than using the ski lift.
• Strengthens lower body muscles. Because skiing puts you in a constant squat position, it works your inner and outer thighs, hamstrings, quads and glutes. You will be too distracted by the surrounding beauty or too focused on the slope in front of you to notice your legs burning, but we promise—you will definitely feel results the next day.

• Improves balance and core strength. Because you are constantly working to stay balanced while skiing, you core is engaged at all times. Plus, skiing challenges your balance and agility, helping you fend off slips and falls as you age.
• Promotes deep sleep. You will feel exhausted in the best way after trying a new sport, especially one that engages your entire body. After hitting the slopes, we guarantee there will be no scrolling the Internet before bed or staying up late—you will hit the pillow and enjoy a good night of restful sleep.
• Improves flexibility. A flexible body is going to be a huge benefit when skiing. By building flexibility, you can avoid muscle strains and sprains. A thorough, regular stretching routine that focuses on the core muscle groups will strengthen the abdominals, obliques and hips that are used in downhill skiing.
• Promotes healthy eating habits. When you wake up before a long day of skiing, you have to power up. At lunchtime you need to refuel, and at dinnertime you need a recovery meal. You will naturally be more conscious of your eating: more protein, healthy fats, less sugar, more fruits and vegetables, etc.

• Skiing can contribute to a sunnier outlook. Spending the day on a snow-covered hill or mountain, surrounded by natural outdoor beauty, will have you forgetting about the stresses of daily life. You’ll also benefit from the vitamin D exposure, which helps ward off seasonal affective disorder and boosts your mood.

The HealthFitnessRevolution team has done all the research for you and found the top 10 cruiser bikes available for purchase on Amazon. These bikes are designed with a low, extra wide seat, wide raised handlebars, good price, custom colors, and a longer wheelbase than most bikes. They are perfect for a comfortable and smooth ride. Cruiser bikes are perfect for leisurely riding around town or through the park. They are best for casual riders, who want a bike that is easy to control and get comfortable with quickly.

We’ve listed all of these top-rated cruiser bikes below (and ran them through a review checker, to find the ones that have REAL reviews):

Kulana Lakona Youth/Adult Beach Cruiser Bike $191-$337

• Durable steel cruiser frame: Is perfect for the beach or around the neighborhood. Fits riders 4’0” to 5’0” tall. 
• Single-speed drivetrain: Is easy to use and maintain. 
• Rear coaster (pedal) brake: Provides intuitive stopping power. 
• Fenders: Help protect you from splashes and dust while adding vintage flair. 
• Extra-large spring saddle and upright riding position: Provide a comfortable ride.

Schwinn Meridian Adult Tricycle $577

• The Meridian is great for adults that enjoy the outdoors: The bike’s 26-inch wheels are suitable for riders 64 to 74 inches tall 
• The bike has a front V-brake and rear band brake: Which provides versatile stopping power. 
• super low step-through aluminum frame and three-wheel design: Provides added stability. 
• Adjustable springer cruiser seat: Softens the ride. 
• Accessories include a convenient rear basket for cargo classic: That holds up to 44 lbs and swept-back handlebars that offer a comfortable. Upright riding position for relaxing rides.

JOYSTAR Beach Cruiser Bike $216-$280

• The JOYSTAR Beachside Single Speed 20″ Kids Beach Cruiser Bike is a classic-looking kid’s cruiser bike that is an ideal kids bike for ages 5-9 years boys & girls and a rider height of 44-56 inches. A lightweight steel frame, plus 20-inch wheels & comfortable seat will make your kid’s first bike experience comfortable and confidence-inspiring. 
• Painted Alloy Rims with Classic White Wall Tires for a cushioned ride; front and rear fenders with a Cruiser Bend Style Handlebar. Dual Spring Oversized Cruiser Seat for Added Comfort. The single-speed drivetrain and smaller grip design keep it easy for children to learn and feel comfortable behind the wheels. 
• The kid’s cruiser bike comes 85% assembled and has simple tools. Normally it takes 20 minutes to install the front tire, handlebar & seat. Please properly inflate the tires before riding.
• The beach cruiser bike is equipped coaster brake, and a Pedal-backwards coaster brake for easy pedaling and smooth braking. Your baby can stop bike easily and quickly. Complete with a bell that lets everyone know she’s on the move. Please properly inflate the tires before riding. 
• Kids bikes come with a limited lifetime warranty and we make sure 100% satisfaction for every customer with the best quality kids bicycle. This company will take care of your inquiry whenever you have a problem.

Huffy Women’s Nel Lusso Cruiser Bike $278

• Frame: Steel cruiser frame in mint Handlebars: Cruiser handlebar with double comfort 2-tone grips for improved handling. 
• Fenders: Mint seat: Padded spring bike saddle with embroidery Brakes: easy-to-use coaster brakes. 
• Tires: 24″ x 2.125″ cruiser tires. 
• Advantages: Greater momentum without extra exertion; easier rolling; more comfort. 
• Rims: butterscotch Pedals: Double comfort 2-tone, Assembly instructions included.

Huffy 26″ Panama Jack Men’s Beach Cruiser Bike $519

• You can almost hear the ocean waves when you see this easy, breezy Panama Jack cruiser, ideal for ages 13 and up and a minimum rider height of 5 feet: Huffy’s exclusive Perfect Fit Frame makes this the most comfortable men’s bike you’ll ride. 
• The Perfect Fit Frame’s design delivers more comfort for more fun and a better ride: It places the seat farther back, with a lower center of gravity; the swept-back handlebars enable a more upright, comfortable riding position with full leg extension.
• The lightweight aluminum frame makes it easier to pedal for speed and acceleration: The frame is backed by a limited 10-year warranty (see owner’s manual for details); the rear coaster brake provides dependable control, just pedal back to stop. 
• Alloy quick release enables easy seat adjustments while the seat has dual springs and luxurious padding for real comfort: There’s even a roomy cooler bag, beverage holder, rear rack, and bottle opener, too. 
• Soft, cork-style grips have a wonderful touch: The driftwood-like chain guard and inserts with the denim blue frame add a mellow, laid-back tone to this beautiful ride.

Swagtron EB-10 Electric Lady Cruiser Bike $802

• Exceptional performance: The 26” wheels and 2. 1” high-volume e-cruiser tires deliver a luxuriously smooth ride. the 250w motor lets you go as fast as 16 mph for up to 28 miles and conquer 25-degree hills like a superhero on throttle alone. 
• Extreme comfort: This pedal-assist bike’s inclusive design includes a low 21-inch step-through frame for easy mounting and dismounting. the wide swept-back handlebar helps you ride with an upright, relaxed riding posture. it’s a great electric city bike 
• Phenomenal control: Easily switch gears with quick-shift Shimano sis and maximize your comfort while tackling hilly roads. choose your riding style (throttle-only, pedal-assist, or pedal-only) with this electric road bike. go from work-out to work-less. 
• Double your adventure: Running out of juice is no excuse. the eb10’s high-efficiency battery is removable, letting you swap out the depleted battery with a second, fully charged battery (sold separately) without missing a beat. 
• Brake style: Caliper 
• Sport type: Outdoor Lifestyle

Margaritaville First Look Women’s Beach Cruiser Bike $290

• Aluminum frame 
• Single speed 
• Traditional coaster brake 
• High rise handlebars 
• Soft padded seat

CYCMOTO Girls Bike $136

• Best gift for 4-7 years girls: CYCMOTO Nancy Girl’s bike with 16-inch wheels is designed for children 4-7 years old or 41 – 53 inches tall. This bicycle has adjustable saddle & stem height for a better fit and low gearing for easy pedaling. The Nancy is perfect for riding to the park or riding on the sidewalk around the neighborhood. 
• Sturdy frame: The Low step-through frame is made of premium Hi-Ten steel to survive the bumps of learning, providing awesome impact resistance when riding over rocky and bumpy terrain. “LIMITED Lifetime warranty on frame and fork” 
• Kid-friendly features: Kids’ bike comes with training wheels; The step-through design frame is ideal for a little girl to get on or off. Comfortable foam saddle. Comes with a basket, great for your loved one to transport their stuff or dolls. All makes it fun and safe for kids learning to ride a pedal bike. 
• Safe for the young rider: Rear Coaster brake is suitable for kids that aren’t able to handle the brake, simply pedal backward, the bike will stop. An additional front caliper brake is designed to hand brake the bike. So they can stay in full control of the bicycle. 
• Service & warranty: With CYCMOTO’s durable steel frame and puncture-proof tires, you don’t have to worry about damage or maintenance. The kid bike comes with an 85% assembled body and the basic assembly tools, perfect customer service, and also a Lifetime Warranty on manufacturing defects for all metal frames, rigid forks, stems, and handlebars.

sixthreezero Around The Block Women’s Beach Cruiser Bike $298-$850

• Classic, curvy women’s beach cruiser bicycle with 17-inch durable steel frame; ideal for casual, comfortable riding around the neighborhood. 
• Upright riding style keeps your back and shoulders comfortable; dual-spring saddle and wide cruiser handlebar with foam grips. 
• Single-speed bike great for cruising on flat terrain; pedal-backward coaster brakes for easy stopping. 
• 26-inch, 2.125-inch wide aluminum wheels with large waffle tread tires provide a cushioned ride for easy rolling.
• Blacked-out components for added style; includes rear rack for optional baskets and panniers.

Schwinn Twinn Classic Tandem Adult Beach Cruiser Bike $762

• Twinn Tandem Large has a 22-inch frame (Front) with an 18-inch frame Stoker (Rear); 26-inch wheels fit riders 64 to 74 inches tall.
• This aluminum tandem frame features an extra low step-thru rear bar to comfortably fit smaller riders with 26-inch wheels. 
• 21-speed trigger shifters and rear derailleur provide an extended gear range and smooth shifting on every ride. 
• Mechanical disc brakes offer superior all-condition stopping power on the road and on the trail. 
• The main set of handlebars and a suspension fork puts you in control, and ergonomic grips and plush fitness saddles create a comfortable riding experience.

A triathlon is a multistage event that consists of running, cycling, and swimming. There are many various distances for the events and the order of the events differs slightly depending on the triathlon so every triathlon is different. The most well-known triathlons is the Ironman, which consists of a 2.4-mile swim, 112-mile bike, and 26.2-mile run.

Triathlons are renowned for their difficulty and the physical athleticism required to participate in them. Whether you are a seasoned runner, swimmer, biker, or someone eager to start participating in triathlons, it’s still quite an excruciating endeavor. The following tips will help one to achieve their goal of becoming a triathlon champion. 

Tips

1. Respect your rest.

When it comes to training for such an intense aerobic competition, taking the time to properly rest is crucial. If you are constantly training without taking a break, you will gradually wear your body down and increase your risk for injury. This also applies to the actual race. During the race it is absolutely necessary to listen to your body and properly dictate when it is appropriate to rest.

2. Build slowly.

Due to the distance of a triathlon, it’s important to gradually work your way up to covering these distances. Beginners are always recommended to start with a sprint triathlon, which is the shortest length triathlon, and build until they are able to compete and keep up in their desired race. This is especially significant since it prevents being blindsided by unexpected difficulty or exhaustion too early in the race.

3. Get organized.

Participation in a triathlon comes with a lot of moving and requires a certain level of organization and attention to detail. When looking at three different events which all require different gear as well as breaks where you may need to rest and eat. As such, you need to have all your gear ready before the race and familiarize yourself with it before you compete.

4. Practice transitions.

According to most, some of the most difficult parts of a triathlon are the transitions. Transitioning from one event to the next is pretty difficult. It is especially difficult when accounting for the fact that you have to change gear in a small window of time and get back in the race. Knowing how long it takes to change into a fresh pair of dry clothes and running shoes is key.

5. Eat well beforehand.

Just like with any other athletic competition, eating properly beforehand goes a long way. In addition eating the right nutrients will help you gain more from your training and help you last longer during the competition. Making sure your meals cover important macros and include plenty of whole grains and carbs as well as lean protein, like fish can be very beneficial.

Now, you’re ready for your first triathlon or at least training for a triathlon. Good luck!

• Sarajevo Film Festival – Of course, the first thing you should probably see while attending the Sarajevo Film Festival is, well, the film festival! The annual film festival offers a creative outlet for adults and children to express their love for short films. The film festival showcases the work of many emerging international artists while still showcasing pieces from many local artists.

• Visit museums – Whether art or history, visiting a museum is a good way to broaden your mind. Here you will have the opportunity to learn about other cultures and historical events  while viewing centuries-old artifacts. While the National Museum of Bosnia and Herzegovina has closed down, some of the museums you can visit include the Historical Museum of Bosnia and Herzegovina and the Museum of Sarajevo.

• Visit the Vijecnica National Library – The Vijecnica building shows off the unique architecture of the Sarajevo culture. When first built, the building served as housing for city hall officials and eventually moved on to become a library. As a library, Vijecnica fosters an artistically beautiful facade and an even greater history, naturally one pertaining to the Bosnian War. Here, several Bosnian works were stored and were targeted during the genocide. Even now, works are still being restored.

• Admire the Sebilj – The Sebilj is a wooden fountain located in Sarajevo. Originally built in 1791, the Sebilj was moved in 1891 to its current location in the centre of Sarajevo’s Baščaršija Square. Day or night, the fountain serves as a landmark attraction of Sarajevo, naturally being a focal point for people to congregate near.

• Stop by Morića Han – This quaint little tavern served as a stopping place for weary travels crossing between the East and West. A must-see for history buffs and travellers alike, you can experience this roadside inn while enjoying a warm drink in splendid company.

• Go eat! – Food, food, food! As we all know, food is not just sustenance to keep us alive. No, food is an experience of flavors, combinations of flavors, atmospheres and aromas. We all love food, trying new food, and finding new loves and Sarajevo cuisine is no different. Smells and tastes of Bosnian favorites are mesmerizing and intoxicating to the sense while Bosnian coffee and desserts will have your taste buds dancing. Check out HFR’s list of Bosnian’s healthiest restaurants!

• Shopping – Retail therapy can be just as relieving as eating. Sarajevo markets include small shops and vendors that sell handmade jewelry as well as handbags and sunglasses. You’ve always wanted those authentic eastern European shoes – now’s your chance!

• Tubing – Looking for a relaxing activity where you can lay back and soak up some sun? Then you’re looking to tube! There are areas where you can take your tubes out with friends and loved ones and enjoy the outdoors and scenery, floating along whatever body of water you find the most refreshing or most convenient. Sarajevo is a place where you look around and take it all in; beauty surrounds you in this region.
• River rafting – Rafting in Sarajevo offers slopes, canyons, and fresh drinkable water along the way. River rafting is a fun and exciting way to get your adrenaline pumping. Feel free to go with a group of friends or your family to help promote team building and boding. As you travel down the rivers, consider taking a break at the Latin bridge, where Archduke Franz Ferdinand was killed, sparking the World War I.

• Visit the Avaz Tower – Have a breathtaking view of the entire city from the top of the Avaz tower. A skyscraper that stands at 176 meters, this tower offers a gorgeous perspective of the urbanity of Sarajevo before a landscape of mountains. Sunrise, daytime, sunset and at night – no matter what time of day you go for a view of the city, you’ll be sure to appreciate every bit of it.

• Discover the Tunnel of Life – The Tunnel of Life was created during the siege of Sarajevo during the Bosnian War. The tunnel was constructed to provide safe passages of travel to the other side of the airport in the event of bombardment. The Tunnel of Life saved millions of lives and is now a museum that is open to the public. Just imagine taking a walk through the very spot that millions of others have stepped before – walking through the path that may have saved their lives.

• Visit religious sanctuaries – Religion is a prominent part of people’s lives and learning about other cultures’ religion will make you a more omniscient person. Some of the sites you can visit include the Gazi-Husrevbey Mosque, Sacred Heart Cathedral, the Orthodox Church (also called the Church of the Holy Archangels Michael and Gabriel) and the Jewish Museum. Feel free to observe the religious relics and holy icons as you learn about all cultures that coexisted in the region and the history behind some of the largest wars.

Statistics on Travel:

• Students who have travelled abroad are nearly twice as likely as their home-bound peers to complete a college degree and report earning higher incomes, out-earning their peers by more than 40%.
• Workers who take time off are more productive, have higher morale and are less likely to mentally “zone out” on the job. They also report less stress and burnout.
• One-third of all leisure travelers say they have more sex while on vacation. Sex is a part of a healthy body too!
• Each US household would pay $1,000 more in taxes without the revenue generated by travel and tourism.
• Travel is an economic powerhouse, supporting more than 14.4 million jobs in the US and contributing more than $124 billion in domestic tax revenues.

Intangible Benefits of Travel:

• Expand Your Mind: Traveling allows the mind to expand and literally see the world in new and different ways. When we become accustomed to a certain way of living, our minds tend become closed to many of life’s possibilities.
• Become More Flexible: No matter how rigid the travel plans may be, traveling always has an edge of unpredictability. For most travelers, it means that they need to allow time for spontaneity in their schedules. Traveling will force you to be more flexible, a great quality that will make life easier in the long run.

• Put Things In Perspective: When we live in one place for years on end, seeing the same sights every day can impact the way we imagine the rest of the world. That is, until we see other cities or countries first hand. As humans, we naturally compare ourselves to others, but when we discover cultures and lifestyles that aren’t our own, we get a chance to break free of that habit and appreciate how other’s lives are different than our own. Putting things in perspective greatly helps in reducing any stress or depression that may be lingering in the body.
• Try New Healthy Foods: Traveling offers us the opportunity to leave our comfort zones and try local foods. This means that our body might be getting different nutrients that we are used to – adding an aspect of health to our travels!
• Be More Active: Most traveling either has an element of sightseeing, walking, hiking, or water sports. This means that you can be active while still immersing yourself in a new place. Read our article about bike tours instead of bus tours here.
• Build Team Synergy: Traveling with another person, or even a group, brings everyone closer together by sharing new experiences simultaneously.
• Learn Patience: There are often language barriers and culture shocks when traveling. We can all learn a lesson in taking a deep breath, and not sweating the small stuff.

Have safe and fun travels!  It’s a vital part of staying healthy!

Help You Lose Weight

Keep track of your diet with a food journal. There’s a few approaches you can take. Some meticulously log every bite they eat and the macronutrients of their meals. But if you want something a little less intense, just keep a general record of whether you ate clean or indulged in junk foods. Try to recall and write down your emotions and mood before your decision. If you know what triggers you into reaching for the donut, you have power over that response and can control it in the future.

Relieves Stress

Anxious and stressful thoughts can stay pent-up in your head if you have nowhere to release them. Some choose to share their stresses with a friend or therapist. But journaling also provides an outlet to relieve anxiety.

Improves Memory

Time starts blending together as you age. While you remember major events, little details start to blend together or slip away altogether. How do you reverse the flow of time and improve your memory? Journaling can help.

First, you have a physical log of daily details that tend to slip away. But findings in the APA’s Journal of Experimental Psychology indicate that journaling can improve working memory, a huge help in day-to-day life. Researchers believe that journaling reduces negative thoughts about life events by committing them to paper. This prevents your brain from ruminating on them all day and frees up working memory to commit details down.

Healthier Personal Relationships

As we get older and take on more responsibility, it can be tough to maintain the personal bonds that are so important to our lives. Work through your problems on paper and you’ll find helpful patterns and emotional honesty that might not otherwise have come to you. Also, you can identify toxic people in your life and then think long and hard whether they are worth your time in the first place.

Boost Self-Esteem

Life can be tough for those suffering from low self-esteem. Confidence helps us take leaps of faith to overcome new challenges and old habits. But if you have low self-esteem, chances are you undermine your own ability to improve.

That’s where journaling comes in. Just as people trying to lose weight should focus on food in their journal, those lacking in confidence should focus on their daily accomplishments! Write down a few positive things about yourself every day. Did your teacher says something nice about your work? Did you choose to read over watching TV? By keeping track of positive experiences, you are building yourself up and reinforcing the good.

Teaches dedication to get in shape

Struggling to slip into a regular workout routine? You’re not alone. Many people find it difficult to consistently set aside exercise time when they’re trying to get in shape. Get a jump-start by establishing a journaling routine. Setting aside 10-20 minutes a day takes dedication. But if you manage to do it, you’ll find it easier to keep up with workout routines. Once you start working out you will have an outlet to monitor your successes and write about how good you feel! Translating the positive emotions that come from a workout onto paper will encourage you to keep at it.

Improved Mental Clarity

All of your thoughts, dreams, and worries swirl around in your head. It’s good to sometimes sit still and think things through, but other times you need to focus. Journaling lets you channel the background noise onto paper so that your brain can problem-solve the here and now issues. This helps at work, in personal relationships, or just about anything else.

Mimics Meditation

Meditation is the skill of focusing on one thing and tuning out everything else in the world. Doctors at the University of Rochester Medical Center say that journaling, like meditation, has a positive impact on mental health. It can manage anxiety and help you cope with depression. For best results, journal every day in a calm and soothing environment. Drink a mug of chamomile tea and light a candle. Maybe diffuse some essential oils to combine it with aromatherapy. Carve out some time for yourself to collect and reflect.

Lower Blood Pressure

Because journaling lowers stress and anxiety, it can help manage high blood pressure. Dr. James Pennebaker claims that journaling strengthens T-lymphocytes, immune cells that fluctuate with stress and anxiety. Strengthening them boosts your immune system and helps keep your blood pressure low.

Strengthens Communication Skills

Some people are natural communicators. They have a knack for saying the witty or insightful comment, and can spruce up a boring report to make it shine. But not everyone has that talent. Journaling teaches you how to express yourself clearly and confidently. It gives practice writing everyday. After a few months of journaling, you might find it less stressful to send emails or to articulate your ideas at a meeting. This can have professional and personal benefits that benefit you in all areas of life.

So, for all you adrenaline junkies out there, or for those wanting to try out a new skill, HFR has compiled a list of the top benefits of snowboarding.

• Enhances cardiovascular fitness: Snowboarding gets your heart pumping faster and increases cardiovascular and respiratory endurance. As a result, it scorches calories. Depending on the difficulty of the terrain, the average person can burn between 250 and 630 calories per hour. Since most people spend several hours on the slopes at a time, this can really add up to a major calorie-busting workout!
• Increases strength: Snowboarding allows you to tone virtually every muscle in your body. You will use your quads, hamstrings and calves while steering the board and your core for balance. Snowboarding also provides an upper body workout, since you must engage your arm and shoulder muscles to maintain balance and pick yourself up after a fall. And yes, you might fall a couple of times, but don’t let that discourage you!

• Improves flexibility and balance: Snowboarding improves flexibility since it often requires you to rapidly change speed and direction. Striving to remain upright while tearing down the slope and carving turns will also help improve balance.
• Makes you happier: Like other forms of exercise, snowboarding releases endorphins, a type of chemical involved in signaling information between nerve cells. Endorphins help reduce perceptions of pain and trigger feelings of euphoria and well-being. Not only will you be having fun, but you’ll be in a better mood after hitting the slopes!
• Strengthens the ability to concentrate: In order to remain upright and avoid falls, snowboarders must pay careful attention to subtle changes in the terrain. The ability to focus is like a muscle. The more you practice, the easier it will be to concentrate on tasks for extended periods of time.

• Helps develop relationships: Snowboarding opens up your social circle to a community of people who share similar interests. It also provides a great activity to participate in with family and friends, allowing you to strengthen these bonds. Even if you are speeding down the slopes, riding up the lift after each run provides ample time for conversation.
• Provides an opportunity to travel: Unless you are lucky enough to have a ski resort in your backyard, most people must travel to get to the mountains. Traveling allows you to escape from the demands of your daily work and routine, which can help you de-stress and feel rejuvenated. Travel has numerous physical and mental benefits, which we wrote about here.

Take the time this winter to plan a trip out to the mountains and get on a snowboard. It’s healthy for you!

Here are some examples of manifestation methods that you can utilize on your spiritual journey:

1. Vision Board: These are great tools for visual learners as a visual tool to capture the big picture of their life. Typical supplies you’ll need will vary according to the person, but a large sheet of heavy-weight paper, a corkboard, magazines, flyers, other print materials, scissors, glue, and writing tools will work best. In order to craft your dream board, take a few moments to mindfully reflect upon what it is you yearn to experience in this life. Consider the place you yearn to call home, the people you wish to have in your life, and the activities you wish to pursue. Allow your mind to expand as far as possible as you begin scrapbooking its words and images onto paper.
2. Intention Journal: If you have found yourself dissatisfied with your life, it may be because you are living without realizing you haven’t consciously and affirmatively expressed your intent for something different. In your journal, make a list of three to five things you intend to do within the day (or during the following day if you are writing at night). An intention journal can be used once a day, once a week, or once a month, and your intentions can be either specific or broad, such as going on a run or completing a big assignment you’ve been procrastinating. Not only is this a good way of keeping yourself accountable, but it helps to ensure that your intentions are aligned with your highest values.
3. Gratitude Journal: It can be easy to focus on the aspects of life that we are lacking or feeling unsatisfied with. However, a conscious shift in our focus can help inspire positive thinking and future manifestations. A gratitude journal is one way to become more aware of the abundance you are already blessed with. You might consider making this a nightly or weekly practice.To do so, take a few minutes before bed to write down five to ten things that you are grateful to have embodied or experienced during the day. If bedtime journaling is difficult for you, you can substitute this practice with a moment of appreciative silence instead.
4. Manifestation Affirmations: Positive affirmations are a very powerful way of reprogramming our subconscious mind. It is a strategy that involves going beyond our conditioned beliefs that already exist and making an effort to move beyond them. By doing this, we can begin to instill empowering beliefs in the form of manifestation affirmations. The affirmations you choose should resonate strongly with your highest self. A few examples include, “I am continually learning, growing, and evolving.​”, “I open my heart to the world with trust and faith.”, and “I am enough. I forgive myself. All I need is within me now.” You can repeat your positive affirmations during meditation or as you drift to sleep.
5. Positive Networking: An important yet underrated part of manifestation stems from the environments we find ourselves in and the people who we engage with in these environments. The key to success is maintaining positive, inspiring networks of people that can applaud you and further push you in your efforts at manifesting your dreams. In one way or another, we become just like the people we hang around with, and they become more like us. If you are serious about manifesting your dreams, it is important to This serves as a reminder to be more conscious of the people we are around, the environments we work in, and the conversations we are a part of.

Communication Skills: Singing is a form of communication first introduced to us as infants. According to Sally Goddard Blythe, author of The Genius of Natural Childhood and director of the Institute for Neuro-Physiological Psychology, singing is the most effective way to develop communication skills in a child because it prepares the brain and voice for language. In a neuro-imaging scan of a child’s brain while listening to music, activity was shown not just in the hotspots, but in large areas in both hemispheres of the brain.

Better Brain Cognition: A neurobiologist from Northwestern University presented her musical findings at the American Psychological Association’s 122nd Annual Convention. She tested hundreds of children in public schools in impoverished areas and found that the kids who sang or were learning a musical instrument had improved neural function and attention span. Their IQs also improved after each year of music and singing lessons.

A Natural Mood Booster: The same as exercise, singing can release endorphins, the chemicals in your brain that make you feel good and happy. Scientists discovered that the sacculus, a small organ in the ear, reacts to the frequencies in singing, creating a sense of pleasure when heard.

Alertness: In 2015, The Alzheimer’s Society created the “Singing for the Brain” program to help with their patients’ memories. What they discovered was that the oxygen exchange that occurs when breathing in and out during singing actually increases blood circulation, creating a better-oxygenated bloodstream through the body as well the brain. However, this is not exclusive to people with dementia. It can apply to anyone who wants to improve memory and concentration.

Strengthens Immune System: The University of Frankfurt performed a study on a choir in which they took blood and saliva samples from each of the members before and after a one-hour rehearsal. What they found was that the choir members had increased levels of S-IgA (Secretory immunoglobulin A), proteins that act like antibodies in the immune system. The effects of singing choral music were significantly opposite from just listening to it, gave decreased S-IgA levels.

Decreases Stress Levels: When singing, a person breathes in and out between phrases, emulating slow breathing for relaxation. Muscle tension is released, which lowers cortisol, a stress hormone, in our bloodstream. Oxytocin is also produced, which can alleviate stress as a natural stress reliever.

Lower Blood Pressure: If you have a high blood pressure and are taking medication for it, singing might be the best natural medication for you. Singing has been proven to influence the body to relax and reduce blood pressure, lowering your anxiety.

Improves Your Posture: Maintaining good posture is a habit that can be easily created by singing because posture is a significant part of the correct technique. The chest cavity expands, causing the back and shoulders to align properly. According to Harvard Health, having good posture prevents you from having inflexible muscles that can limit your range of motion, and it also promotes better breathing.

A Good Exercise: Singing is a great workout for those who are injured, disabled, or elderly. Applying the correct technique and vocal exercises for singing can be a great exercise for the lungs and also develop a stronger diaphragm by contracting the abdominal muscles. The oxygen used in singing is actually a greater amount than some other exercises. Therefore, it can promote better stamina and capacity.

Get Better Sleep: Everyone knows someone who snores or maybe has sleep apnea. Whatever the case, Alise Ojay, a drama therapist from the University of York, wanted to conduct an experiment called “Singing for Snorers” to help her friend. She collaborated with the University of Exeter, UK, and found that singing helps strengthen throat muscles, which decreases the frequency of snoring. With time, it can significantly reduce sleep apnea.

Here are Samir Becic’s and Health Fitness Revolution‘s Top 10 Snacks for Roadtrips:

• Grape tomatoes: Miniature tomatoes, when ripe, make a delicious snack. This is a no-mess, grab-and-go treat, and one you can reach your hand in the bag for over and over.

• Summer berries: Throw together blueberries, strawberries, raspberries, blackberries, or any mix of berries in a plastic container- chock full of antioxidants and nutrients, this is a healthy snack for everyone.

• Plain popcorn: Whether you buy a bag of naked popcorn or air-pop your own kernels at home, plain, unbuttered popcorn is an easy grab snack that’s a lot lighter with less calories than chips!

• Top some greek yogurt with some crushed cereal or granola. This will give you a solid dose of calcium, and although a little more challenging to eat in the car, you can make it work by placing the yogurt in your cup holder.

• Cheese and crackers: Decorate some whole wheat crackers with your favorite low-fat cheese, and portion them out in plastic bags for easy access. You can use string cheese and snack on it by itself too!

• Mini pita snackwiches. Hummus is full of protein and can help keep your hunger at bay until you reach your destination. Put some into mini pitas pockets with shredded carrots or sliced cucumbers for crunch. These mini hummus sandwiches make the perfect portable snack that the kids will love too!

• Homemade trail mix: It’s easy to make your own trail mix — not to mention healthier than the store-bought stuff — and it’ll help keep you full and energized on the road. Make sure to buy unsalted peanuts and dried fruit without added sugar.

• Celery sticks: Celery does double duty by filling you up while helping you stay hydrated during the long hours in the car. Add some almond butter on there for an added boost of protein.

• Kale Chips: a crunchy, healthy alternative to regular chips.  You can make your own in the over or buy some from a health food store.

• Nuts: Raw, unsalted nuts are full of fiber and protein- only one handful of nuts though because they are high in calories!

Follow us on twitter and facebook and visit www.healthfitnessrevolution.org!

Here are the top 10 fittest dog breeds to own if you want a four-legged pal to accompany you on all your outdoor adventures from HFR team and author of the book ReSYNC Your Life Samir Becic

Alaskan Malamute

A photo posted by @malamutepaws on Jan 9, 2016 at 7:29am PST

If you’re looking for a large, powerful wolf-like pet, this Arctic sled dog might just be the one for you. Full of power, these Alaskan working dogs are born to venture outdoors. These hefty haulers will give YOU lots of physical and mental stimulation. They require a lot of attention and care. Before purchasing a Malamute, you’re going to want to have a pretty open schedule for these active dogs. Make sure you have a big enough space for them because they need a good amount of exercise daily (it’s a win-win for both of you!)

Siberian Husky

A photo posted by @iknow_houston on May 13, 2016 at 2:47pm PDT

One of the most beloved breeds, the Siberian Husky is a great companion to help motivate you to live a healthy lifestyle. Lovers of the snow, these strong breeds were destined to run around all day pulling sleds. Like running? Take your husky with you because you’re guaranteed to get your daily 10,000 steps in. The husky likes to move at a fast pace for long distances. Make sure to take him on a leash, though, the huskies are known to like their freedom.

Border Collie

A photo posted by Border Collie (@bordercolliesoftheworld) on Aug 25, 2015 at 10:56am PDT

Lean, loving, and full of energy, the Border Collie is known for their sheepherding abilities. You could call them a “workaholic,” because Collies love to stay busy. The Border Collie doesn’t have time to be bored, they’ve got better things to do! This friendly companion is a lover of sports, so take them with you whenever you’re feeling outdoorsy. Sure to keep you active throughout your day, the Border Collie is a perfect choice if you want to stay fit and healthy. So get out there and throw a tennis ball around with your new workout buddy!

Australian Shepherd

A photo posted by Australian Shepherds? (@australian.shepherds) on Jun 10, 2013 at 5:45pm PDT

Another high energy dog, the Australian Shepherd is guaranteed to keep you on your feet.  These intelligent dogs will excel in competitive sports. They are very purpose-driven and perfect for an owner who can’t sit still. Since they are born for activity, keep this breed active all day with house chores or playtime. They’ll love it! And trust us; you’ll reap the benefits of this active breed as well. (Cardio here you come!)

Dalmatian

A photo posted by Dalmation (@dalmation_love) on Mar 12, 2016 at 5:10pm PST

Talk about muscles, the Dalmatian is a STRONG choice for a fit and active dog. Friends of horses, the Dalmatians are known to have a large amount of stamina and vigor. Dalmatians are very laid back and fun at the same time. Their brains are wired with energy, so they need plenty of mental and physical stimulation. If you want to stay active throughout your days (and become motivated to build more muscle than your dog), then the Dalmatian is a good choice for you!

Chesapeake Bay Retriever

A photo posted by Kuma & His Friends (@ichikumabichi) on May 17, 2016 at 10:54am PDT

This breed is passionate about the water; from swimming to retrieving the Chesapeake Bay Retriever will join you in your bathing suit this summer. Other than swimming, these powerful dogs enjoy any activity and they’re great with children too! The Bay Retriever prefers cooler temperatures for their outdoor activities. So next time you want to go splashing away in a river, bring your Chesapeake Bay Retriever and children along for the swim!

German Shorthaired Pointer

A photo posted by Bentley (@bentleythegsp) on May 16, 2016 at 4:11pm PDT

This fit and multipurpose dog is great for any kind of physical activity. Known for their hunting abilities, the Pointer is useful for all sorts of things. These dogs are high energy, but very family oriented. If you’re an active family that likes to hunt or just spend a weekend outdoors, this dog would be a perfect fit! Walking, jogging, hiking, you name it! The German Shorthaired Pointer will not disappoint their active partners.

German Shepherd

A photo posted by German Shepherds (@germanshepherds) on Apr 19, 2014 at 12:57pm PDT

Fun, affectionate, and energetic, the German Shepherd ranks as the second most popular breed of all. They’re known to get the job done. This brave strong breed does NOT tire easily, no wonder they’re very common among the police force. Always up for a challenge, the German Shepherd will keep you happy and healthy all day long. You’ll most likely see them running after balls or catching a Frisbee in the dog park. Their migration instinct calls for daily walks or jogs so go purchase a good pair of sneakers and get going!

Weimaraner

A photo posted by weimaraner lovers!!! (@weimaraners_of_instagram) on May 20, 2013 at 5:16pm PDT

Fearless and lean, the Weimaraner’s graceful appearance says it all. This breed combines its speed, stamina, balance, and alertness to fulfill any active duty. They enjoy a variety of activities that keep them moving. They’ll run beside you while you bike, retrieve a ball in the water, or even hike up a mountain with you. The Weimaraner is very child friendly and will keep up with their family’s daily hustle and bustle.

Vizsla

A photo posted by Vizslasofinstagram (@vizslasofinstagram) on Nov 2, 2015 at 3:55pm PST

If you are a runner, this athletic dog may give you a RUN for your money. Making the top of “Runners World Fastest Dogs,” this breed is made for exercise. Filled with drive, power, and endurance, the Vizsla preforms best outdoors. They love to hunt, be in the water, and explore in the forest. They need constant simulation so they will love to join their owner on their daily activities. The Vizsla will surely motivate you to get out and live an active life.

• Altitude

Even visiting the mountains for less than one week can spike weight loss. High altitude also can decrease the appetite, making us feel more full. Colorado holds the nation’s lowest obesity rate at 19.8%. This statement did not become true just because the people have easier access to hike and exercise, but it is the altitude in which they live in that promotes weight loss. Simply living in high altitude can decrease your weight. If you are the ultimate couch potato and want to lose weight but don’t want to give up eating pizza and hamburgers then go visit the mountains!

• Lower heart disease

Altitude also can help lower risks of cardiovascular diseases. Reduced oxygen helps to create new pathways for blood vessels for oxygen to flow. You also have a lower risk of dying from ischemic heart disease.  People (especially women) living at high altitudes are less likely to die from heart attacks. Scientific evidence shows that life at high altitudes can lead to healthier hearts.

• Fresh Air

Being up in the mountains gives your lungs the chance to breathe in oxygen that is free of gasses or air pollution. The fresh air helps respiratory problems and easier breathing for asthma. For those of you who have allergies being up on the mountain top is better than Claritin! The most common scent while traveling through a mountain is pine, (yes, it’s like walking through Christmas in the summer). Studies show that pine decreases hostility, depression, and stress.

• Builds up happiness

Lavender that grows at mountain bases is known to help depression and aid good sleep. If you are feeling down, climb. Climbing a mountain can help you to see the value of your life by producing endorphins by being close to physical danger. Facing your fears can help you see how limited your time is and give you a new appreciation for the beauty of life. 

• Great for relationships

Going to the mountains is great bonding time with family and friends. Being scared of heights, coming close to quitting, or huffing and puffing with your loved ones is a  great way to laugh and form new memories and stronger bonds. This type of vacation can also be great for couples if feel you and your partner are in a “rough patch.” Overcoming obstacles and peaks is a great way to form new bonds and gives you the chance to practice encouraging each other.

• Beautiful Scenery/ Finding Peace  

Mountains can be beneficial for finding inner peace. They can help you re-discover the beauty of nature, and can remind you of the wonder of nature’s ability to create life within itself, and remind you to slow down in your daily life. Throughout history, people have turned to mountains to find peace. Moses and Muhammad spent time in the mountains, which represent their spiritual journey. It’s no wonder that mountains have historically been mentally healing, because constantly encountering different sounds, smells, and noises trigger the brain different than city sounds, and it all acts to soothe your nerves.

• Accessible in any season

Going to the mountains is not only for the summer. It is a vacation that can be taken during the fall when the leaves are changing colors or any other time. In fact, you can go to the same mountain destination in different seasons and feel as if you are somewhere completely new. If you visit the mountains in the winter you are able to see snow, go skiing, and snow tubing.

• Set new limits

Colorado, known as one of the “mountain states” also holds the nation’s most active people. Going hiking, climbing, skiing, canoeing, or river rafting all require an adventurous side. When you are out there, you are constantly reminded of your strength. Even when you do feel that fear kicking in, setting new limits for yourself helps you discover new limits for yourself as you obtain each goal.

• It’s not a sight but an experience

Even though the mountain views are the perfect backdrop for an Instagram photo, and will provide a cool filter for your location on Snapchat, disconnecting from your phone can give you an even greater reward. No picture can truly showcase the beauty of what you’re seeing with your eyes, it’s like trying to take a picture of the beautiful moon on your phone, which always ends up looking lackluster in picture format. Just limit the phone time and take in the sights!

• Cheaper than Disney

Depending on what activity you are doing, most mountain trips are family friendly and don’t leave a hole in your wallet. The ticket alone for a weekend trip for two people (age 10+) to Disney world costs $ 578.00. When a pair of hiking boots cost $40.00 and the price of a tent is $40.00, it’s still much cheaper than Disney.

You’re going to need some equipment and supplies on your next mountain vacation. Check out some of these items on Amazon by clicking on the pictures!

• Ease Pain: 80% of Americans will suffer from back pain, and studies show that a massage can greatly reduce back pain, stiffness, and improve range of motion- especially in those with osteoarthritis.
• Curb Depression and Anxiety: Massages reduce the cortisol level, which results in reduced blood pressure and improved mood.  Massages also boost the hormones of dopamine and serotonin, which are involved in relieving depression.
• Improve Sleep:  Most people have fallen asleep during a massage- and there’s a reason for it!  Massages affect delta waves, which are the waves linked to deep sleep.

• Boost Immune System: Research has shown that massages lead to increased white blood cell count, which combat disease and boost your immune system.
• Raise Alertness: In a particular study, those who enjoyed a 15-min massage were more alert and completed math questions faster than a control group that had not had a massage.
• Beauty Benefits:  Massages lead to increased blood flow, which plumps skin, promotes healing, and helps the body rid itself of toxins through the lymphatic system.

• Reduce Headaches:  Many headaches are due to tension, and getting regular massages will loosen neck muscles and stress levels, which can help those who regularly suffer from migraines and headaches.
• Cancer Treatment Supplement: Because massages are known to relieve pain, anxiety, stress, depression, and nausea, massages can ease those that are going through rigorous treatment of illnesses.
• May aid in treating sports injuries. Many sports injuries such as pulled muscles can be effectively treated by massage as it is extremely relaxing and is known for alleviating muscle pain.
• Can help those struggling with medical conditions. It is a well-known fact that massages are incredibly relaxing and can relieve pain, so it is no wonder that it can help those struggling with certain medical conditions like myofascial pain syndrome.

Health Fitness Revolution recommends getting 1 to 2 massages a month in order to experience the full range of health benefits.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Physical fitness: Swimming is one of the best modes of aerobic and anaerobic work we can do. It provides both a cardiovascular workout and a muscular workout as we move against the natural pressure of the water on our bodies with little to no strain on our joints.
• Flexibility and strength: Your muscles also work harder underwater as you move against the resistance of the current and the water itself. With this, you strengthen your muscles as well as develop your flexibility and endurance. Like swimming, which builds up the muscles in your thighs and shoulders, diving can help tone your different muscle areas, consequently giving you better posture.
• Healing effects of water: One other little known benefit to being at depth is a healing factor. This was demonstrated and experienced by researchers that remained in an underwater habitat for several weeks. The human body uses oxygen to repair cuts and tears that we may get in different tissues within our body.
• Breathing: Slow, deep breathing is important in scuba diving to optimize air consumption and bottom time. An added bonus is that deep, steady breathing promotes a calm attitude and reduces the risk of a lung-expansion injury.
• Stress reliever: Similar to breathing during meditation, breathing slowly and deeply while diving induces a calm, relaxed state while the diver focuses on the underwater environment rather than thinking about problems they may be experiencing in daily life. This helps to reduce stress and balance the nervous system. A relaxed, calm state of mind has been proven to promote a positive attitude and prevent depression.
• Social health benefit: When you dive, you meet other like-minded people that share that common interest. It’s easy to make friends among divers as you will find a sense of community among them. It’s an exhilarating feeling to surface from a dive full of wonderful memories of your experience and then to be able to talk about and share them with good companions who are just as excited as you are!

  

• Travel to warm climates: They say that travel is the best form of education and most people relish in the experience of visiting new places, experiencing a different culture, and all the new sights and smells and tastes that go with it. Dive travel abroad also means you are likely to meet fun people from all over the world with whom you have a common interest.
• Sunlight: One of the most important benefits of sunlight is that it supplies the body with vitamin D, which promotes the absorption of calcium in the body and is also responsible for the transference of calcium within the cells. This provides strength to the bones and increases endorphin production in the brain, which contributes to a healthy nervous system.
• Improve blood circulation: While working all your body muscles simultaneously during a dive, you also give yourself a full cardiovascular workout. The muscles used require oxygen, so your blood vessels open for improved circulation to supply the needed oxygen.
• Reduce blood pressure: Related to exercising your circulatory system, diving can also help lower blood pressure. There are studies reporting that those who dive on a regular basis are less likely to be prone to strokes and heart attacks.

Here are a few items you may need to take with you on your next scuba diving trip! Click on them to see more on Amazon!

]]> https://www.healthfitnessrevolution.com/top-10-health-benefits-scuba-diving/feed/ 3 5980 click to view on Amazon https://www.healthfitnessrevolution.com/top-10-health-benefits-paintball/ https://www.healthfitnessrevolution.com/top-10-health-benefits-paintball/#comments Wed, 21 Apr 2021 19:24:09 +0000 http://healthfitnessrevolution.com/?p=5893 It’s an intense game, considering the fact that you’re armed with a mask, ammunition and a paintball marker, but paintball is actually a fun, interactive way to build teamwork and get some exercise. Of course, the paintball gun is loaded with gelatin shells filled with a type of paint that marks a person or object when hit, so it’s an experience that will leave you covered in color!

Samir Becic, 4 times Number 1 Fitness Trainer in the world and HFR’s  Top 10 Health Benefits of Paintball:

• Adds variety to regular routine: Paintball is a great activity for those who do not have time to hit the gym or want to do something active with friends. It’s also a great way to shake things up and get an intense exercise routine outside of your normal workout. If you’re looking for an alternative activity to escape the monotonous motions of a treadmill, paintball allows players to experience a full range of movements like running, climbing, ducking and tip-toeing behind enemies.
• Full body workout: Paintball involves crawling, diving, sprinting, dodging and shooting. Because the game is so fast paced and strategic, many players get so caught up in the action they don’t even realize how the body is benefiting. People who have difficulty sticking to a workout routine often claim motivation and boredom as the primary reasons. Paintball offers participants a more enjoyable way to tone up their body without ever having to even think about it as exercise.
• Increases endurance: When you play paintball you experience an incredible cardiovascular workout that boosts your endurance levels because of the extended amount of time spent on the field.
• Increases strength: Paintball will require you to be fast while lugging around a paintball gun and with all the safety gear. The main areas strengthened during paintball are the legs from running and squatting, the arms from shooting, and the core for stabilization of the body with all the equipment.
  
• Increases interpersonal skills and self-confidence: Paintball is primarily a team sport, which requires some amount of strategy and execution that can be done only when all the players work together as a team. It promotes team spirit and can also improve your leadership skills. Tense situations in the game often bring out the best in many players and boost their self confidence.
• Good for weight loss and overall health: Needless to say, paintball also aids in weight loss. The intense exercise gained from a session of paintball can improve sleep cycles and boost metabolism. Intense workouts also result in the release of endorphins that elevate your mood. Apart from burning more calories, regular exercise through paintball also reduces risk of heart diseases, blood pressure and depression.
• Major stress relief: Playing a rough game of paintball is one of the best ways to vent out your frustration without risking hurting others. Sometimes, venting your anger in the game can also help you improve your skills as a paintballer. The endorphins released during intense exercise also eliminate mental stress and bring a sense of calm.
• Promotes teamwork: Good teamwork is essential in paintball – your team must work together to make strategies and plans, and then be able to coordinate them. If you’re lacking a bit of teamwork in your office, why not arrange a day out with your colleagues and put yourselves to the test?
• It’s healthy to be outdoors: Working out outdoors actually boosts your mood, outlook, focus and immunity. According to a study from the University of Michigan, group nature walks are linked to enhanced mental health and positivity, as well as significantly lower levels of depression and feelings of stress. A study from Glasgow University showed that people who walked, biked, or ran in nature had a lower risk of poor mental health than people who worked out indoors.
• It’s fun!: Finally, who can say that having a bit of fun isn’t one of the major health benefits of paintball? The rush of adrenaline sparked by just running around and shooting opponents with pellets of dye brings back the inner child in us. Full of laughter and excitement, paintball makes a truly brilliant day out with friends.

To see more of our Top 10 lists, click here.

Weight loss: To move the kayak at about 5 mph is going to require about 0.1 hp of effort, which is going to burn about 400 calories per hour. And so, four hours of paddling is going to burn up about 1,600 calories!

Reduces stress: Watching your boat move through the water by your own effort, spending a few hours under the sky, on the water, watching the colors of the blues, the greens, the grays, and the browns, this is all a relaxing and enjoyable experience. A couple of times a week for a few hours, getting this kind of exercise is going to make anyone feel better!

Upper body workout: Placing the paddle in the water and executing a good stroke is going to incorporate every muscle in the upper body. This means that in one hour at 3 mph you are going to do about 1,500 repetitions of low impact upper body movements, so no matter what your fitness goals are, you’re going to get great exercise and tone your body.

Mental health: Aerobic exercise, notes Harvard Health Publications, triggers the release of brain chemicals that can quickly improve your mood. If you’re depressed, stressed or just need to clear your mind from the hectic nature of your day, paddling a kayak can provide a relaxing workout.

Community: There aren’t too many sports that provide the opportunity to meet other people (or paddle in solitude, if you so desire…). Kayaking is unique because it incorporates nature’s beautiful sites, great physical benefits, and is suitable for singles, couples, and friends of course.

Great source of vitamin D: Time spent outdoors comes with a major bonus: vitamin D intake. Boston University Medical Center professor Dr. Michael F. Holick, M.D., Ph.D., previously explained to HuffPost that the “sunshine vitamin” can be one of the toughest to get from foods, and many of us actually take in over 80% of it from those golden rays.

Builds positive self-image: Overcoming extreme challenges like whitewater rapids or practicing paddling a longer distance than you did last time, is a way to build confidence and positive self-image. Research by the Journal of Leisurability found that kayaking leads to increased social skills and sense of self, as well as an overall boost in self-satisfaction.

Core strengthening: The core, made up of the upper and lower abdominal muscles, is strengthened through the control and balance of kayaking. Each stroke you make in the water twists your core and you’ll definitely feel that burn when you get ashore.

Tones legs: Pressure applied by the legs assists in turning and balancing the kayak. As subtle as it might be in this arms-focused sport, the constant contractions of the muscles over time increases the strength just like your arms.

Improves heart health: The brisk movements involved in the sport are another benefit of kayaking as exercise. The continuous movement raises the heart rate and increases cardiovascular health.

Research is increasingly illuminating the rich and measurable benefits of being in nature.  And the beauty of it is that nature has no set formula: some of us like to fish, hunt, hike, kayak, jog or simply take pictures of the perfect sunset.

• Feel Better Emotionally: We all know how we feel when we indulge in our favorite outdoor activity, exhilarated, calm, relaxed, fortified, and restored.

• Feel Better Physically: Time spent in nature is associated with a decrease in blood pressure, sympathetic nerve activity, and heart rate.

• Have a Better Workout: Several studies have shown that having a “green” workout leaves subjects feeling increased energy, greater revitalization, less depression, and less anger when they exercised outdoors versus exercising indoors.

• Feel Better Mentally: Being outdoors replenishes voluntary attention, help those with ADHD, and enhances brain connectivity for more efficient focus.

All the research also points to the fact that time in nature most powerfully nurtures us when we’re most “at risk” – of disease, depression, or desperation.

So whether you take an outdoor vacation, simply take an afternoon trip, or step outside your office for a lunch break in a public park, it’s important to expose yourself to the health benefits of nature on a regular basis. Health Fitness Revolution recommends being outdoors at least twice a week for an hour to start noticing the benefits long-term.

• Plant a Garden: A garden can consist of herbs, vegetables, or flowers! Research and find what grows best in your area. Have each member of the family pick their favorite plant. Designate a place in the yard (or make a place in the house with containers) to dig up the dirt and teach your children how they can grow things with their own two hands! Once the plants have grown, you can show them how to make good use of what you have grown together.

• Cook Together: Cooking with kids, whether you are following a recipe or just being creative, promotes healthy living. It introduces scientific concepts, increases focus and attention, and helps kids to learn an important life skill. Let each family member help set up a meal plan where everyone picks their favorite food to cook. Work together to make the dish come to life! This will be a fun activity to do together and help everyone to eat healthier and gain new experiences.

• Make Art: Have everyone find their inner artist. Whether you are sitting inside or under the shade of a tree, everyone can participate. Select an object for everyone to paint, draw, or even write about. Learn how everyone views the world in different ways. You can make a home-made art museum and display the work on the walls or on the fridge.

• Put on a Show: Let your kids have a creative time of their own. Help to set up a stage in the house. Have everyone show off a talent, such as singing or dancing, or even hold a comedy show. Magic shows, puppet shows, or any kind of silly show is welcome. This creates a fun bonding time where everyone can learn more about one another.

• Camping: Whether indoors or in the backyard, have a fun camping trip. Turn off all the lights and pull out the tent. Take time to stare at the moon and stars together as a family. You can each take turns learning a constellation and finding it in the sky. Bring flashlights and make camping snacks like s’mores and roasted hotdogs. Just because you may be in self-isolation doesn’t mean you can’t experience the great outdoors in your own way.

• Make Popsicles: Making homemade popsicles is a fun and easy activity. They can be made with fresh fruit and you can use coconut milk to make then gluten and dairy-free if need be. Without the added sugars and artificial flavorings, homemade popsicles taste delicious and are a very healthy alternative to store-bought ones. You can find a fun recipe here.

• Yard Work: This is the perfect way to involve the whole family and check things off of your to-do list at the same time. Though it may be difficult to round up older kids to help with the work, you can turn the yard work into smaller projects where everyone can pitch in. If you have little kids, there is nothing they love more with yard work than pretending t mow the lawn with mom or dad. Yard work helps keep up activity and expend energy, giving everyone the workout they need to stay healthy and happy.

• Animal Races: Kids have a lot of energy that needs to be expelled each day. Though school playgrounds are closed, they can still have fun ways to run around and use their energy. Instead of just letting them run around the house, organize a race in the living room or backyard. Switch between different styles of running for each race. Start with hopping like a bunny, then waddle like a duck. Have everyone pick their favorite animal and show how they move for each round of the race.

• Scavenger Hunt: Though this activity takes a bit of preparation, it is a very rewarding experience for everyone involved. Make a list of things to find and write a clue about each one. Hand each child a list of the clues and let them loose to find their inner Sherlock. Kids can race each other to find each item for a fun prize at the end.

• Sock Skating: If your family loves to ice skate or rollerblade, the fun doesn’t have to end just because you are stuck inside. If you have hardwood or laminate flooring, put socks on to skate around. Have everyone try tricks, like spinning or seeing who can slide the farthest. For an extra challenge, stick a piece of wax paper under each foot to make it even more slippery! For more active things to do at home, we wrote a Top 10 list here.

Spend the Night at a Museum (Maybe without Ben Stiller)

Google Arts and Culture gives virtual access to art exhibits and tours of over 2,500 museums throughout the world. You can find the work of specific artists like Van Gogh, or feed your inner fashionista with the Metropolitan Museum of Art in New York City. Explore the Louvre in Paris and the breathtaking pieces in the Vatican. For those of you who love art, but hate the establishment, there are endless stories to discover through virtual walking tours that feature leading street artists and their work.

Explore World Wonders Up Close and Personal

Discover the world like never before. Technology has brought us the ability to visit endless wonders in the comfort of our own homes. Explore the history that was made in Ford’s Theater, Machu Picchu, and Giza Necropolis. Learn the moments behind historical moments in human history. Visit the Holy Land, the Great Wall of China, Buckingham Palace, and the Anne Frank House in Amsterdam. Take in monuments such as the Palace of Versailles, Stonehenge, the Colosseum, and the White House. You can even take a moment to appreciate America’s most stunning terrains with the help of the National Parks Service where you can fly over active volcanos and explore the depths of the Kanai Fjords. 

Attend an Ivy League University Class

Many of us currently have more time on our hands than ever before. Is there a better way to fill it than expanding your mind with a subject you love taught by an Ivy League Professor?  From The Science of Well-Being at Yale to 18th-Century Opera at Harvard, you are sure to find a class to fill your time and better your mind. Various Ivy League universities are offering almost 500 classes online, free of charge! Click here to see the whole list of offered courses.

Discover Life Under the Sea

Aquariums are wonderful places to take the whole family. You can learn so much about the ocean, the world, and the endless variety of life in water. Though you may not be able to go to the nearest aquarium, the National Aquarium offers a virtual tour of all of their exhibits. The Monterey Bay Aquarium offers live camera feed while they are open, and a recorded one while they are closed. If you want to travel abroad, head to the Great Barrier Reef! Take a virtual dive with sea lions through National Marine Sanctuaries.

Leave the Earth Behind with an Outer Space Tour

Learn what it is to experience the adventure of a lifetime. With these tours, you can experience what it’s like to live in space, circle the Earth, and travel beyond the Earth orbit. Walk on the surface of Mars with images recorded by NASA’s Curiosity Rover. Explore the International Space Station through numerous virtual tours. Take a journey from the Earth to the Sun with stops at the moon, Venus, and Mercury.

Learn New Recipes in a Cooking Class.

If social-isolating with your family has helped you to realize that you or a loved one needs some help in the kitchen, we have answers! Whether you are new to cooking or just want to learn some new techniques, Instructables is offering free online cooking classes. With their help, you will be able to expertly saute and roast foods like never before! 

Become a Rainforest Explorer

The rainforest is only a few clicks away with Michigan State University’s Virtual Rainforest. This virtual guide takes you to a neotropical rainforest where you can spot over 20 species of life with educational facts and videos while social distancing. It will also teach you all you need to know about rainforest flowers, trees, and deforestation. 

Find Your Inner Bob Ross in an Art Class.

Are you interested in mastering a new creative skill? With these free online University art classes, you will be able to capture scenes or create your own comics in just a few weeks. You can start exploring different styles and histories through art with the 155 art classes offered on EDX.org. This is a great resource for everyone looking to improve themselves during this time social distancing.

Watch the most famous circus in the world and be wowed

Never had the chance to visit Las Vegas and experience their amazing shows? Cirque Du Soleil is now giving the world a taste of their magic through virtual shows through their CirqueConnect online hub. Through the new virtual reality app, you will feel as though you are on the stage, right in the midst of the performers!

Go play with Mickey Mouse (ears optional) 

Though the Disneyland Parks are closed at least through the end of March, you can still experience some of their magic. Feel the thrill with a virtual ride through Space Mountain and Splash Mountain, or revisit your childhood with Snow White’s Scary Adventure and It’s a Small World.

Keep Active in Your Faith with Remote Church Services.

Churches across the country are having to close their doors during this difficult time. Practicing your faith alone at home is always possible, but some of you may be missing the weekly preachings or church lessons. Hundreds of churches use CWM to live-stream their services so everyone can participate in the comfort of their own homes. You can also find pre-recorded videos on any gospel subject here.

Exercise with the Pros via Remote Workout.

Across the world, we are all left with canceled fitness classes and closed gyms, but that doesn’t mean our healthy lifestyle has to come to an end! Exercise is one of the best ways to boost your immune system and decrease stress. Thanks to technology there are many ways to find the right workout. During the coronavirus pandemic, you can find companies offering FREE workout apps, or follow along to numerous workouts on YouTube.

• Add a serving of vegetables into your daily diet: Are you feeling as though your diet may be low on vegetables? Vegetables are packed with nutrients which have several health benefits, including reducing the risk of chronic diseases. Increase your vegetable intake by adding an additional serving of vegetables to your diet each day. Blend them into your smoothie, enjoy them as a meal side or snack, or try out some veggie- packed alternatives to your favorite meals.

• Set aside time to journal: We have all been told about the benefits of journaling, however it can be difficult to find the time to jot down your thoughts. Make it your new year’s resolution to make an effort to journal, even if it’s just a few times a week. Doing so can reduce stress, allow you to clarify your thoughts and feelings, know yourself better, solve problems more efficiently, and resolve disagreements with others.

• Incorporate physical activity into your schedule at least 5 days a week: The CDC recommends that individuals engage in 150 minutes of moderate intensity aerobic exercise each week. Adding 30 minutes of walking, jogging or biking into your schedule 5 days a week will help you feel your best in the short and long term. Not only does physical activity promote weight loss, reduce the risk of several chronic diseases, and strengthen your muscles and bones, but it also improves cognition and reduces anxiety in the short term. 

• Invest in a planner to write out your schedule: Searching for ways to make the new year feel more structured? Using a planner will allow you to organize your weekly and daily agenda. This helps with time management, improves productivity, relieves stress and allows you to make time for more creative activities.

• Find a workout buddy and create a weekly workout schedule: It can be difficult to motivate yourself to get in a good workout, especially when staying inside all day has become the new norm. Find a friend or family member to be your workout buddy! Plan out the days, times and types of workouts you plan on doing together each week. According to the CDC, this will increase your likelihood of feeling motivated, adventurous and consistent. 

• Stock up on healthy items and organize your pantry and fridge: The best way to encourage yourself to eat better is to surround yourself with healthy choices. Kick start your new year by filling your pantry and fridge with healthy items. Organize them so that they are visually appealing and visible when they are running low. This will allow you to save money and time in the future.

• Try a new healthy recipe each week: Looking to add healthier meals to you or your family’s diet? Take on the fun challenge of trying a new healthy recipe each week! Opt for recipes that are packed with vegetables and lean protein. This will keep healthy eating fun and exciting as 2021 progresses. 

• Invest in a large, reusable water bottle, and commit to drinking a sufficient amount each day: It is recommended that men drink 15.5 cups (3.7 liters) of water each day, and that women drink 11.5 cups (2.7 liters) of water each day. Although this may sound like a lot, refilling your water bottle 3- 4 times a day can allow you to reach this goal! Drinking enough water has several health benefits, such as maximizing physical performance, increasing energy levels and brain function and preventing headaches.

• Call a new friend/ family member each week: Covid- 19 has made it difficult to spend time with all your friends and family members. Maintain your relationships by making weekly phone calls to those who you haven’t had the chance to see often. Doing so can help increase your sense of belonging and purpose, boost your happiness and reduce your stress, improve self confidence and self worth, help you cope with traumas, and encourage you to change and avoid unhealthy lifestyle habits.

• Set aside 10 minutes each morning to meditate: Taking the time each morning to slow down and control your thoughts can be extremely beneficial. It will help you start your day on a positive note, enhance your awareness, prevent stress and anxiety, focus on the big picture, and boost your overall health. Choose to make time to meditate each morning in the new year! 

• Commit to meal prepping each week: Have you had difficulty making time to fill your days with nutritious, homemade meals? Set aside time each weekend to meal prep for the week! Doing so will allow you to maintain a healthy diet, save time and money, lower your stress levels, manage your portion sizes, and create a better relationship with food. 

• Choose to cook instead of ordering in: Making time for cooking can feel impossible some days. However, doing so gives you more control over the ingredients and portion size, allowing you to feel your best. Choose simple, healthy recipes that require little preparation and cooking time. Invest in a crock pot, pressure cooker or air fryer to help make cooking quick and easy!

• Make your bed each morning: Making your bed each morning is a great way to kick start your day on a positive note (and laundering sheets weekly is important too). It will increase your productivity, decrease your stress, improve your mood, and increase the overall tidiness of your room. Choose to incorporate this quick and easy habit in the new year!

• Schedule a family hike, walk or bike ride each week: Looking for ways to increase your family’s physical activity? Schedule an outdoor activity ahead of time each week! Incorporating a hike, walk or bike ride into your family’s weekly schedule can establish lifelong habits, increase bonding time, allow you to lead by example, enhance emotional and physical well being, and promote physical health. 

• Try a new fruit/ vegetable each week: Has healthy eating started to feel boring? Search the grocery store for unique fruits and vegetables that are not your usual go- to’s. Increasing the variety of your fruit and vegetable intake will provide you with an assortment of vitamins and minerals, containing countless health benefits. Add new fruits and vegetables into your diet by incorporating one each week as 2021 progresses. 

• Replace a portion of soda other and sugar-filled beverages with water: We all know that soda and other sugar-filled beverages are by no means healthy options, but often still incorporate them into our diets. These drinks lead to weight gain and the development of several chronic diseases. Rather than sacrifice your health, make it your new year’s resolution to cut back on unhealthy beverages! Achieve this goal by replacing a portion of these beverages with water each week. We also wrote a list of our 10 fave healthy soda alternatives!

• Replace unhealthy snacks with healthy alternatives: Mid- day and late night hunger can often lead to consuming bags of highly processed chips and sweets. Choose to prioritize your health by replacing unhealthy snacks with healthier alternatives. Healthy snacks can increase nutrient intake, sustain energy levels and help the body recover from exercise. Try out different healthy options including fruits, vegetables or nuts, and find your favorite combination! Begin by swapping out 2- 3 snacks a week for healthier options, and increase them as 2021 progresses. 

Question of the day

Choose a question or two for everyone to answer every day. Questions for this family can be as simple and silly as, “If you were a fruit, what fruit would you be and why?” to as deep and personal as “What does ‘family’ mean to you?” No matter the questions you choose to ask, take this time to listen, share, and hopefully, learn more about one another. 

Explore old family pictures

Take a trip down memory lane; Photographs can serve as a powerful tool to help us connect us with the past. With everyone together, now’s the perfect time to dig up those old photo albums and spend time reminiscing over old memories, and if you have time, try recreating some of the photos!

Write thank you notes to local doctors and nurses

A simple thank you can go a long way in making someone’s day! There are many benefits to incorporating gratitude into our day to day lives and what better time now than to show appreciation for the medical professions in our community who are working extremely hard everyday fighting this pandemic. 

Family trivia night

Let’s see how well each member of your family knows one another with a family trivia night! Have each family member write down questions about themselves for everyone to answer and let’s see who knows who the best! 

Cooking Contest

Channel your inner Gordan Ramsey and show off your competitive side with some good old family competition! From healthy dishes to kid-friendly dishes, you can get really creative with this! May the odds be ever in your favor.  

Family time capsule

Time capsules help preserve objects, moments, and memories that are most important to us, and give us something to forward to in the future. Collect your favorite items, write your future self a letter, and put it all in a container for your family to go open again in 10, 20, or even 30 years from now.

Themed Family Dinners

As the popular saying goes, “nothing brings people together like good food.” There are many health benefits to home-cooked meals, so set a date, pick a theme, and get cooking! From taco night to Hawaiian luau to backyard campfire dinner, the world is your oyster! And if you’re feeling extra creative, you can even dress up!

Recycled Crafts

Go green by taking your recyclables and upcycling them into eco-friendly crafts! Just from plastic items alone, you can reuse and remake a multitude of craft projects. From useful home appliances to adorable room decor, the possibilities are literally limitless!

Outdoor picnic

Summer is here, and if you enjoy the outdoors, now’s the perfect time to pack all your favorite foods and find a nice spot outside for one of the best family activities, a wholesome family picnic! Take this time to bathe in the warmth of the sun, breathe in the fresh summer air, and reap all the health benefits that family picnics have to offer!

Express gratitude for one another

Lastly, don’t forget to take as little as a second every day to express your gratitude towards your loved ones! Studies have shown that just a simple sharing of gratitudes like, for example, before dinner every day, can go a long way in improving your psychological, social, and physical health. Take this opportunity to engrain gratitude within your life and use it to cultivate your relationship with your family.

Do you have any family activities you’re using during quarantine? Let us know in the comments!

Nola by Addition Elle/Penningtons

Recently, as an attempt to revamp the brand, both Addition Elle and Penningtons joined forces to spread their message about inclusion of all body types and sizes. The Canadian-based company run by President Johnathan Fitzgerald aims to create a shopping experience that draws people in and makes them feel included. The company’s aim is to highlight the customer’s personality and to encourage them to challenge society’s standards about what kinds of clothes plus size women are and are not allowed to wear. 

The brand has inclusive normal and active-wear lines that range from a small to a 4X. From tops and bottoms to jackets and bras, you won’t be disappointed by their selection. 

GAME by Universal Standard

Built from the ground up, co-founders Polina Veksler and Alex Waldman created Universal Standards with the mission behind the brand being to create an atmosphere that is not only inclusive but is also no nonsense. Both Veksler and Waldman found a huge gap in the market for “plus-sized”, especially when 67% of women in the U.S. are a size 14 and up. So, both left their jobs to dedicate themselves, fulltime, to this endeavor. And even when people tore them down, they pushed through because they wanted to be the change that they wanted to see in the industry. 

So, they created multiple collections that are anywhere from a size 00 to a size 40. Creating an atmosphere of sophistication and uniform style that places women’s inclusion at the forefront of their brand. With collections ranging from basics to active-wear, this company keeps all sizes and body types at mind when trying to figure out the perfect way to manufacture their clothing.

Skirt Sports

A female-owned business that creates active-wear for all sizes is a company that should be trusted! Founded by Nicole DeBoom, Skirt Sports was a brand that for her meant inclusion and inspiration. DeBoom grew up as a very active child, even qualifying for the Olympic Trials for swimming. And although she didn’t make the Olympic Team that year, she was a very sought out athlete for colleges and eventually chose Yale. After graduating, she wanted to continue her career but also blend her love for sports and all activities. So, she created Skirt Sports. Which started off as a simple running skirt and has now expanded to include a full line of all kinds of active-wear that comes in all shapes and sizes. 

With sizes ranging from size 00 to size 22, Skirt Sports, known for their running skirts, uses an extremely lightweight material that creates a sense of weightlessness and doesn’t hinder one’s movements while running. 

Lola Getts

After finding a void in the industry when looking for plus-sized clothing, founder Stacey Goldstein, wanted to create a line of active-wear that inspired women of all body types and shapes to feel empowered and comfortable going to the gym. Having had experience with the garment business, through her grandparents, Goldstein quickly began her journey. Utilizing her grandparent’s influence in the garment industry, she was able to advertise and build a community of women that wanted to pursue a healthier lifestyle while still looking good.

Offering a range of sizes from a size 10 to a size 28, Lola Getts aims to produce quality clothing that doesn’t chafe after a few uses and pieces that last a long time.

Shefit

You might have seen sponsored posts on your social media for this company, and for a good reason too. Shefit is a company that makes adjustable sports bras for larger busted women that need the extra support. Co-founded by Sarah Moylan and her husband, the brand aims to produce sports bras that range from sizes 28A to a 50F. These bras come in various different types, some that are regular and others that have zippers for easy wear. All the bras come with adjustable straps to help provide a better more supportive lift and create the most comfortable workout experience for the wearer.

Juno Active

With a glance around her aerobics class, previous instructor, Anne Kelly, acknowledged a lack of plus- size workout clothes built with technical fabrics. She took it upon herself to fill this gap in the market, and create a company with a variety of high tech, stylish, plus- size workout clothing. Juno Active provides a wide auray of products, ranging from outerwear to swimwear, and everything in between.    

Aiming to create maximum comfort, Juno Active utilizes innovative designs to reduce chafing, enhance bust support and manage heat. All designs are developed with measurements and fittings from real plus- sized women, and offer a range of sizes from XL- 6XL. 

DAY/WON

After completing a marathon in 2016, Candice Huffine, popular plus- sized model, acknowledged the lack of high performance activewear available for women over a size 10. Truly dedicated to empowering women and creating 100% inclusivity, Huffine created DAY/ WON, the first fully size inclusive activewear company in the U.S.. The company sells every item in sizes ranging from 0- 32, and values the concept that every day that makes you feel like your best self is a “day won.”

Not only does DAY/WON aim to make you feel like your best self, but does the same for the planet. All products are sustainably made in the U.S., using recycled materials, and manufactured on demand to reduce waste. 

Active Truth

After having children, founders Stevie and Nadia happened to move into the same town and become neighbors. They built their new friendship by working together towards returning to exercise post giving birth. Their frustration with the inability to find comfortable, fitted activewear for their changing bodies inspired the creation of Active Truth. They began the company by selling tights out of a plastic tub in their living room while working full- time jobs. 

The company quickly expanded to warehouse production and online distribution internationally. They have remained committed to celebrating women, regardless of their size, shape, or stage in life.

Superfit Hero

Micki Krimmel founded Superfit Hero in 2015, inspired by her experience playing roller derby. Through sport, she found a deep non-judgemental connection to her body that created space for a new sense of self-possession and confidence. It was a transformative experience for her and inspired her to dive headfirst into the Body Positivity movement. The more she learned about Health At Every Size (HAES) and diet culture, the angrier she became about traditional fitness marketing. She created Superfit Hero to exist as an alternative – a fitness brand that celebrates bodies as they are, not as they “should” be.

POP Fit

Living in LA in her 20’s, Ashley ‘Gia’ Schendel experienced the struggle of finding the right clothes for her. She set out to create POP Fit, a lifestyle brand geared towards fitting a variety of bodies and heights. The company is dedicated to creating pants to live in comfortably without worry or restraint. Their clothing is designed with both functionality and design in mind, known for each pair of leggings containing deep, durable pockets. 

Each pair of leggings are made with four- way stretch, poly- spandex fabric which accommodates inseams between 30” and 36”. All products are sold in a range of sizes from XXS to 4XL.

But one thing about mainstream active-wear brands, is that certain brands just don’t feel right on our bodies, or they make clothes that are not as supportive enough for more intense workouts. And if you’re a woman, buying workout clothing usually costs us twice as much as it does for a man, and the clothing might not even last us twice as long, even if we do the same workouts as them. 

That’s why, buying from female-owned active-wear brands is the best way to go! These women create clothing that’s made BY women, FOR women. So, they know exactly what you need and just how supportive it should be! Plus, they make long-lasting pieces that won’t go bad after a couple of hard workouts!

Outdoor Voices

View this post on Instagram

You all have shown us that You Can Do Anything in a Dress How do you wear your Exercise Dress? Tag @outdoorvoices and tell us your story—you just might be featured next. Featuring @kayypaso, @lovefola, @patricia_zhou, @rachshredgnar_, @naomishimada, @richhomielex_, @lilsaladbar, @ellamiller, @brianaking, @kennedy.daniell, @annaspeckhart, @sammypicone, @yaz.so.mean, @tweakermom

A post shared by Outdoor Voices (@outdoorvoices) on Aug 9, 2020 at 9:11am PDT

With their company motto being #doingthings, Outdoor Voices has created a brand of minimalistic clothing that consists of about 80% women’s apparel. And although their clothing is mostly geared towards the “athleisure” genre of clothing, the majority of the social media posts that are posted with the #doingthings, emphasizes women that are hiking, doing yoga, or even a hardcore workout. Tyler Haney, the founder of Outdoor Voices, wanted to build a brand that is female-owned and also emphasized the fashion-forward trends of today, but could also be worn as classic basics in everyday life. She also helped to destigmatize the taunts against “girly girls” working out, by creating the Exercise Dress, which is a dress that is made of the same material as the rest of the workout clothing, and can be worn to run, hike, a casual walk downtown, etc. 

Girlfriend Collective

View this post on Instagram

So long, Smoke. We're saying goodbye to our Compressive Essential color, Smoke. If you want to snag it before it's gone, now's your chance.

A post shared by Girlfriend Collective (@girlfriend) on Aug 6, 2020 at 11:23am PDT

With the help of her husband, Ellie Dihn helped to co-found the Girlfriend Collective, another minimalistic active-wear brand. However, Dihn wanted to emphasize the use of ethical practices to be the centerpiece of her whole operation, which is why she chose to make all of her clothing materials out of recycled plastic water bottles, as well as maintain living wages as well as healthy factory conditions for her workers. Dihn’s whole campaign revolves around quality over quantity. 

The Girlfriend Collective has multiple collections that range from sports bras and leggings to even maternity clothes. The brand definitely boasts a wide range of sizes while still maintaining their slogan of quality over quantity. And it definitely helps that Dihn has declared that her entire team consists solely of women (except her husband)!

Sweaty Betty

View this post on Instagram

Get inspired to move by @noorinn British Record Holder + 49kg GB Weightlifter⠀ ⠀ How did she get into weight lifting? 'I actually started off at school when I took up the sport for GCSE PE. I went to my first competition 6 weeks later + haven't looked back since'.⠀ ⠀ Noorin wears the Pacesetter Vest [SB4600] + Power Leggings [SB5400]⠀ ⠀ #iamasweatybetty #weightlifting #strongwomen #printedleggings #workoutoftheday

A post shared by Sweaty Betty (@sweatybetty) on Aug 5, 2020 at 12:00am PDT

Sweaty Betty, a London-based company, was founded back in 1998 by Tamara Hill-Norton. Hill-Norton noticed that during the 90’s sports fashion that was geared towards women was either made to highlight their bodies, but not help support their bodies while they worked out. Or, it was shapeless and dull, but it was good for working out in. And being quite active herself, she wanted to wear workout clothing that not only accentuated her body, but was also loud and expressed her personality. So, with the help of her husband, she opened her first ever Sweaty Betty store. However, from the success of that store, she’s been able to expand her market globally, as well as grow her female-only design team. 

Sweaty Betty prides itself on its bold clothing patterns as well as their flexibility in being able to fit every body type! From sets aimed at Pilates and yoga to running and lifting weights, this brand is all inclusive!

Oiselle

View this post on Instagram

Day to day it can feel like we're running in circles…⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ …but the moment we need the strength to FLY…we can. Because every step has made us stronger.

A post shared by Oiselle (@oiselle) on Aug 14, 2020 at 3:30pm PDT

The Seattle-based start-up, is now one of the largest running apparel brands around the world. Founder, Sally Bergesen, began the startup out of the attic of a country bar and has since never looked back. She learned garment design while building her brand and has continued to soar! Being an avid runner, Bergersen named the company, Oiselle, which is the French word for “bird”, which is an allusion to the weightless, soaring feeling of a runner’s high. 

Now, Oiselle is the official sponsor for many professional teams and many Olympians even swear by their clothing, 

Lolë

View this post on Instagram

We just can't get enough of Lake Louise . . Explorer: @alyssafontainerd . . . #liveoutloudeveryday #lolelife #wanderlust #naturelovers #explorer #happyplace #zen #fitnessmotivation #lakelouise #explorealberta #travelgram #exploremore #adventuretime

A post shared by Lolë (@lole) on Sep 7, 2020 at 6:06am PDT

Lolë is a Montrel-based female-owned active-wear brand that was founded by Evelyn Trempe when she noticed a gap in women’s technical clothing. Growing up in Montreal where the weather ranges from freezing cold to boiling hot at the drop of a hat, Trempe was frustrated by the lack of trendy technical clothing. So, she set out to create a brand that was not only inspiring for women, but also made them feel comfortable yet powerful in their clothing no matter what activity they were doing. 

Everything from coats to swim wear, Lolë makes sure that women are able to dress their best while still expressing themselves through their clothing. They also, much like the Girlfriend Collective, utilize recycled materials when making their clothing.

P.E. Nation

View this post on Instagram

Beach Haze. Find the latest drop of the #OnTrack collection online at pe-nation.com #PENation #Activewear

A post shared by P.E NATION (@p.e.nation) on Aug 21, 2020 at 7:15pm PDT

Created by Pip Edwards and Claire Tregoning, P.E. Nation is an Australian-based brand that emphasizes inclusion and support for all women everywhere. The founders created P.E. Nation out of a need for all day active-wear for the women on the go. With a clear aesthetic that boasts an active lifestyle with a touch of business-chic, P.E. Nation emphasizes the importance of catering to every type of woman, whether that means color, shape, or size, but in a way where it is empowering. 

With a range of clothing and accessories, there isn’t an activity that P.E. Nation’s clothing cannot support!

Carbon38

View this post on Instagram

Big hump day WFH mood.

A post shared by Carbon38 (@carbon38) on Aug 19, 2020 at 2:05pm PDT

If you’re looking for a sleek, sophisticated look that can travel from the gym to the office without the need for a change in outfits, this brand is for you. Founded by Katie Warner Johnson, Carbon38 is a brand that not only creates their own pieces but also partners with small creators to boost their products and give them the recognition they deserve. With a mission to boost and carry female-driven, female-created, female-owned businesses to the top, Johnson has increased the previous 14% of female-owned women’s global fashion brands to over 70%. And continues to be an advocate for these women. 

With an extensive range of pieces, Carbon38 helps to build other brands by incorporating other’s designs into their clothing range to promote smaller businesses and help women regain control over the industry that clothes them.

ADAY

View this post on Instagram

We’re granting your three wishes: Everything goes with everything. It’s all machine washable. It’s on sale. (but only for this weekend). Click the link in our bio to shop

A post shared by ADAY (@aday) on Sep 4, 2020 at 12:12pm PDT

Although ADAY offers a wide range of clothing that is not only limited to active-wear, it is another female-owned brand that we felt that it was a worthy inclusion to this article because of the message that they are hoping to spread. In a path to promote sustainability and dependability.

ADAY has partnered with multiple technology companies around the world to find the most eco-friendly and durable alternatives to the materials that we all love and know, such as silk. And they are doing so, to help reduce the need for harming the environment. By creating pieces that are not only basics but can last a lifetime in our wardrobes, they are aiming to create a minimalistic approach to our materialistic ways when it comes to the over consumption in the clothing industry.

Terez

View this post on Instagram

Our founder, @zaratisch, shares her picks for ending summer on a stylish note in our latest YouTube video! Head to our stories for a swipe up to the full video

A post shared by T E R E Z (@terez) on Sep 2, 2020 at 11:02am PDT

With a bold style in mind, founder Zara Terez Tisch created the brand that places women’s comfort, in their bodies as well as their personalities, at the forefront of the industry. With a personality that radiates joy and positivity, Tisch wanted to create a brand that incorporates incredibly bright colors and bold patterns that serve as a reminder to live life to the fullest and celebrate every moment no matter how big or small.

Terez is a company that includes clothing that ranges from swimwear to maternity and continues the use of bold colors and patterns throughout every collection because every time you wear the clothing, they want you to feel good in your own skin!

MICHI

View this post on Instagram

Top it off.⁠⠀ Our favorite tops for summer, shot at our Spring 2020 dance shoot. Watch our stories to learn about the tech features. ⁠⠀ #MoveWithMICHI #CropTops #DancersOfIG #DancersOfInstagram #LoveDance⁠⠀

A post shared by MICHI (@michi_ny) on Jun 16, 2020 at 1:35pm PDT

Our last female-owned brand that strives to fuel female confidence is MICHI, a company that creates collections that enhance performance while igniting self-expression. Founder Michelle Watson created the company in 2010 and has continued to be a pioneer in women’s fashion with materials that are both versatile and certified eco-friendly.

With a vibe that will challenge the 90s, MICHI aims to produce high-performance pieces at designer-quality while also retaining the integrity of the women that wear the pieces. Like most other companies, MICHI boasts a large variety of clothing, however, they also have pieces that are made for varying levels of activity and support. 

The Darin Olien Show

In each episode of The Darin Oilen Show is packed with honest, inspiring and enlightening conversations with extraordinary people from all walks of life. It connects us all to a common goal: to save the planet one conversation at a time. The discussion entail how to fuel your body, boost immune system, and sustain on a plant-based lifestyle. Darin presents tips and tricks to get listeners feeling their best. His mission is to stop people from falling into society’s fatal conveniences.

Ten Percent Happier with Dan Harris

Dan Harris, an ABC News anchor, had a panic attack live on “Good Morning America.” This moment led him to try something he always thought was ridiculous: meditation. In this podcast, Dan explores happiness from guests that include legendary meditation teachers. It brings on leading researchers in areas such as social anxiety, bias, creativity, productivity, and relationships. Mental traits such as happiness, calm, generosity, compassion, and connection are skills that can be trained.

Sleep with Me

This podcast is the cure for insomnia, mind racing at night, and worries keeping you up. The bedtime story podcast lets you forget your problems and progressively gets more boring until you fall to sleep.

Life Kit

This podcast helps every human get it together. It provides tips on sleep, saving money, and parenting from experts.

On Purpose with Jay Shetty

Jay Shetty’ purpose is to make wisdom go viral. He conducts fascinating conversations with the most insightful people in the world. The podcast offers these conversations to listeners.

The Skinny Confidential Him & Her

Lauryn Evarts Bosstick is a entrepreneur & creator of The Skinny Confidential, and Michael Bosstick is a entrepreneur and CEO of Dear Media Podcast Network. The couple podcasts audio entertainment with world class leaders, entrepreneurs, athletes, best selling authors, experts, and thought leaders. The podcast is unfiltered, and holds conversations around the topics and questions listeners really want answered.

Nothing Much Happens

Yoga and meditation teacher, Kathryn Nicolai, tells bedtime stories where nothing much happens to help you relax and sleep peacefully.

The Doctor’s Farmacy

In the ever-increasing burden of chronic disease, it is primarily driven by the American food system. The agricultural, food and health care policies are exposed. Te podcasts allows listeners to rethink disease, reimagine a food system, and a health care system that protects health, unburdens the economy from the weight of obesity and chronic disease, protects the environment, and helps reverse climate change and creates a nation of healthy children and citizens. The podcast offers deep conversations about the critical issues of our time in the space of health, wellness, food and politics.

The School of Greatness

The podcast shares inspiring interviews from the most successful people on the planet including world-renowned leaders in business, entertainment, sports, science, health, and literature. It aims to inspire listeners to unlock their inner greatness and live their best life.

The goop Podcast

Gwyneth Paltrow and goop’s Chief Content Officer Elise Loehnen created a podcast to talk to leading thinkers, culture changers, and industry disruptors. The guest range from doctors to creatives, CEOs to spiritual healers. It aims to shift old paradigms and starting new conversations.

New Balance 860v10

The New Balance brand has long be recognized as a leisure running shoe perfect for those that enjoy an evening walk or jog.

Brooks Adrenaline GTS 20

Brooks prides themselves in their high quality support for long distance runners. The durability of this running shoe is unbeatable and is a runner’s best friend.

HOKA ONE ONE Arahi 4

New to the market, HOKA, is breaking barriers when it comes to comfort while running. These shoes are perfect for beginners looking for more cushion in their pace.

Nike Air Zoom Structure 22

Loyal Nike customers praise the Air Zoom line for its unique style and running support. Runners often find most Nike shoes taboo, but this type of running shoe changed their minds.

ASICS GEL-Kayano 26

Any podiatrist will say ASICS is the best shoe brand on the market, and therefore the best running shoe. It competes fiercely with Brooks for the best supportive long distance running shoe.

Saucony Guide 13

The Saucony Guide 13 is perfect for runners who may experienced an injury and need extra cushion when getting back on the road. Its gliding surface allows for optimal pavement to foot traction, and provides many stylish color options.

Mizuno Wave Horizon 4

For the trail hiking runners the Mizuno Wave Horizon 4 is the shoe for you. It is ideal for those running up elevated surfaces and offers a spike lined sole. The shoes are also water proof for use in any weather conditions.

• Paintballing: There is nothing quite like the adrenaline-pumping fun of being chased around the woods by your friends threatening you with bruises. All that running and army crawling will torch tons of calories too! Just play fair and follow the rules!

• Trampolining: You could put one in your backyard, or you could visit a giant indoor trampoline park! Spending hours literally jumping off the walls in a nice cushioned environment where you don’t have to worry about tripping into the springs, flipping over backward, or jumping too high- and its a great activity to share with kids and friends.

• Mud Run: Whether it’s a national scale big deal race, an all-girls event, or a local run for charity, a mud run is a fun run that will push you to train harder and you can even join a team with friends.

• Paddle Boarding: Using a board similar to a surfboard you stand and paddle providing a great core and arms workout!

• Dodgeball: This is one of our favorite activities and the rules are so simple, anyone can join in!

• Hiking: Walking, not up and down sidewalks, but out in the wilderness, up mountains, around lakes, through forests, pretty much anywhere there isn’t tarmac. Hiking is a wonderful way to experience the beauty of our surroundings and native wildlife, and it’s free- making it a top summer activity and ideal for a day away.

• Kayaking: Kayaking or canoeing is an activity that can be active and adrenaline filled, or as relaxing as you like, and so is suitable for all that don’t mind getting a bit wet now and then. It can either be done in the ocean or even inland.

• Mowing the Lawn: Did you know that half an hour of mowing the lawn will burn over 200 calories? Get your chores done and spend some time with others outdoors. Make some lemonade too!

• Swimming: Backstroke, Breast Stroke, Butterfly, Freestyle and even Doggy Paddle, in indoor pools, outdoor pools, rivers or in the sea. Wherever and however you choose to swim you’ll be getting a full body workout, raising your heart rate and toning your muscles, making swimming the best physical summer activity in our alphabet.

• Ultimate Frisbee: This is one of the best non-contact sports and it’s great for all ages. Get the frisbee into your opponents’ end zone much like in American Football, with a few friends or even make your own teams with 7 players on each.

Adrenaline

Parasailing means putting on a harness with a parachute and get pulled by a boat (or sometimes car) and fly high into the air. It is a gentle takeoff but it will get your adrenaline pumping. Adrenaline helps boost your immune system and get your heart rate up which improves your cardiovascular health overall. 

Vitamin D

You are out in nature, soaking up all the sun and vitamin D it has to offer. Vitamin D boosts your immune system, promote calcium absorption which makes your bones stronger and reduces inflammation.

Relaxation

Once you’re in the air, and you get over the initial “I’m flying” feeling, parasailing can be extremely relaxing. The floating sensation will help you release stress. and you’ll have an amazing view to appreciate too!

Salty Sea Air

Breathing in fresh sea air is great for your respiratory system. It helps deal with symptoms of asthma, sinus pressure, and bronchitis. Ocean air is charged with hydrogen ions, which absorb oxygen and balance serotonin, improving your mood.

Helps You Get Away

You are floating way up in the sky, meaning you won’t have time to get into arguments or get stressed checking your emails and texts. You get a chance to forget about everything that worries you and focus on the view and spending time with someone special or maybe just yourself (a little me-time never hurt nobody). This can do wonders for your mental health.

Wine & Cheese Night – Ladies, grab your favorite bottle of wine to share with your favorite girls. Drinking a moderate consumption of wine can have many health benefits such as reduced stress, increased bone strength, and improved mental health. Pairing your wine with salami and cheese will be the icing on the cake for your girl’s night because cheese provides calcium and protein your body needs.

As tasty as cheese is, make sure you limit your consumption because it has high fat. Here are some low-calorie cheese options you can try:

• Parmesan 20 calories
• Fresh Mozzarella 70 calories
• Goat Cheese 75 calories
• Camembert 85 calories
• Swiss Cheese 100 calories

Check out our list of Perfect Wine & Cheese Pairing & Top 10 Healthiest Cheeses.

Lastly, pair your cheese with some tasty berries like Strawberries, Blackberries, or Raspberries because they contain antioxidants that prevent and control stress.

Pole & Aerial Aerobics – Pole and aerial aerobics classes are a fun and exciting way to work out your body muscles. Both pole and aerial aerobics work out your upper and lower body muscles. Serena Williams uses pole aerobics as part of her workout routine to enhance her skills on the tennis court. These classes are great to mix some fun and sweat together while hanging out with your girls.

Yoga – Tell your girls to grab their mats and come over for some nice relaxation and meditation through yoga. Yoga is a great exercise and tool to stimulate your mental health and reduce any stress that has built up. Yoga can be done with or without music, but most importantly at home with a group of your friends. What are you waiting for? Get your ladies together and try some of these yoga poses to release that stress.

Zumba – Bust out those dance moves, ladies! Hit the gym and attend a zumba class. It’s a fun and interactive way to spend time with the girls in your life while also getting a good sweat at the same time. Whether you’re a dancer or not, it’s a great way to have a few fun laughs while moving to the rhythm of the music. It’s also a great alternative to working out if you can’t hit the gym.

Spa day – It’s time to relax! Take a day off and hit the spa because you ladies deserve to be pampered! A massage, manicure, or facial with the girls can do a lot of justice and relieve you of those long stressful days. You’ll walk out feeling like a brand new woman ready to tackle the world again.

Spin Class – Get the girls together and take a spin class! But be prepared to do some work! It’s another great way to get active. Cycling works out your quads, hamstrings, glutes, calves, and core. So if you and the girls want to sweat but also work out to look great, this is the activity for you to push yourself and each other! If you would rather cycle outdoors, you can also pull out your bikes and ride on a trail in the park together to enjoy the weather.

Pilates – If you and your girls are looking for a healthy and fun activity, try taking a pilates class or at home from a tutorial! There are many health benefits and it’s a great way to work out your core and flexibility too!

Outdoor picnic/brunch – A picnic is great way to relax, breathe in some fresh air, and cook up your favorite healthy meal to share with your girls. If you do not feel like cooking, then a great restaurant with an outside patio will do the job. A picnic or brunch gathering is a great way to catch up on the latest news with your girls. While outside you can soak up some natural vitamin D from the sun, which is beneficial to healthy bones and regulation of calcium.

Craft Night – Pull out all your supplies, your creative mind, and get crafty! Whether it’s painting pottery, knitting, painting mini canvases, or making jewelry, you and the girls can enjoy a great time getting your creative juices flowing while jamming to some music and talking about the latest news or TV shows.

• Celebrate with your favorite exercise class: Turn your class into a party by having everyone dress up in crazy costumes to make the exercise more fun and exciting! Having a theme like an 80’s dress up party with everyone wearing legwarmers and sweatbands in spinning class will put everyone in a good mood.

• Go on a run (or bike ride) for how old you’re turning: If you’re turning 26 or under, this would be a fun and blood-pumping activity to challenge yourself with! Celebrate not only your birthday but a fitness goal you’ve been trying to reach. Even if you’re older than 26, don’t limit yourself! Hike, bike, or walk your age, you’re going to feel great afterwards!

• Write down everything you’ve been thankful for since your last birthday: Start off this new age with a positive attitude. Take time to sit down and write down everything you’re thankful for, and write down all of the things you achieved since your last birthday. Not only will you feel more positive with this fresh start, but you can improve your overall mental health.

• Indulge in mini-cupcakes as a birthday treat: You deserve dessert on your birthday, but you don’t necessarily want to run a mile just to burn off that piece of double chocolate cake. Instead, opt for some “mini-cupcakes”, which only have about 50-80 calories per cake, instead of a whole piece of cake which averages about 545 calories.

• “Treat Yo Self”: You know the famous catchphrase from Tom on Parks and Recreation; once a year you need to treat yourself! Why not have that day be your birthday? Studies show that indulging in yourself can bring many mental health benefits, like rejuvenating yourself, reducing stress, and boosting your mood. Remember that you’ve earned a day to do what makes you happy!

• Meditate: Meditating will not only bring you peace but give you the energy to get through your big day. Don’t try and reach for a sugar-filled energy drink, meditate for 10 minutes! Research shows that meditation will give you natural energy, and will help you stay awake and alert for the rest of the day.

• Have a healthy smoothie: Want a treat of ice cream but don’t want to completely ruin your diet? Mix up some greek yogurt with some frozen strawberries and bananas in a blender and create your own one of a kind ice cream smoothie!

• Go on a scavenger hunt: You don’t want to just sit around and do nothing for your birthday, right? Get up and go on a scavenger hunt! Have a friend plot points on a map for you to find the hidden treasures, and tell them they all have to be within walking distance: no driving allowed!

• Have a potluck dinner: No one wants to spend their birthday cooking all day, so make everyone else do the work! Use this day as an excuse to get together with friends and family and eat yummy and healthy foods, like chocolate-covered strawberries dipped in sprinkles!
• Do an outdoor activity: There are so many seasonal outdoor activities to do no matter what time of the year it is. Are you a fall baby? Go for a hike, or go explore a farmer’s market and pick out some new fruits and veggies for dinner. A winter baby? Go ice skating, or go walk around the neighborhood and look at everyone’s Christmas lights.

At Health Fitness Revolution, we get a lot of questions about ways of increasing running endurance, so we’ve made a list of tips for easy, proven ways to increase running endurance:

• Make a Commitment: This is the most important tip we can give- NO EXCUSES! Do not quit your regimen, do not tell yourself you’ll do it tomorrow, do not tell yourself you’re too tired and do not tell yourself you’re too busy.

• Set a Schedule: And stick to it! Not only will it help you accomplish your goal of increasing your stamina, but it will also give you an opportunity to gather metrics: do you maintain a steady pace? Are you able to run longer or faster (or both), or have you reached a plateau?

• Use Interval Training: Not only do short bursts of energy burn more calories, but this is the best way to train your body to improve its cardiovascular capacity. Note: Always warm-up before any sort of physical training.

• • Steady Intervals: You need to train your body to get used to the hard intervals. Warm-up for 10 min, then run at high speed for one minute followed by two minutes of slow running or walking (Repeat these intervals 6-8 times). Do this for several weeks until you feel comfortable with the rest. Then lower your recovery/rest time by 30 seconds until you are running 50/50 burst (such as one-minute burst followed by one-minute rest).
  • Pyramid Intervals: Using the same concept as steady intervals, start with short bursts of high intensity and then build up so that the longest period of high-intensity training is in the middle of your workout. Then, you gradually pull back to the shorter burst of intensity before completing your cool down.
  • Variable Intervals: They help you to mix up short and long high-intensity intervals in an unpredictable pattern, which more closely mimics the irregular bursts of speed that are part of sports such as tennis, soccer, or basketball.
  • Treadmill Intervals: If you’re running indoors, use the treadmill’s interval setting in which the machine mixes up both the speed and the incline, presenting new and unpredictable challenges.

• Add weight-training: increases your running strength, which means that you use oxygen more efficiently during your runs.

• Go Swimming: Oftentimes, runners have under-developed upper bodies, so swimming is a great cardio alternative to mix into your training routine. Not only will you be using your torso muscles, but you’re still training your cardiovascular endurance- all while stretching out during a swim.

• Try Spin Class: As a cross-training method- pedaling on a high-tension exercise bike setting works your leg muscles even more than running uphill, without the impact on your joints.

• Run Slower but Longer: Once a week, run at 60% capacity for a longer distance.  This will help you build up stamina.

• Run Fast at the End of the Run: If you’re training for a 5K, half-marathon, or marathon, push yourself hard for the last quarter of the run, right before cool-down. This helps mitigate end-of-race fatigue.

• Run on Changing Terrain: The variation helps prevent your body from plateau-ing in progress and keeps your body from getting bored.

• Change Your Diet: Eat more frequently in small meals, cut out refined carbs and eat more vegetables and lean protein.

So, if you are all set to purchase yet another perfume oil and create a massive collection, here are some of the best Attar perfumes in the world that you must know – 

1. Bulgarian Rose

Rose production is very time-intensive. Therefore, these perfumes oils are known to be the most expensive oils in the world. Almost 70% of the rose oil in the entire world is produced in Bulgaria’s Rose Valley. The workers, who are mostly women pick the flowers between May and June and have to complete their jobs before sunrise. Each flower is cut individually before taking them to a distillery. All such efforts do make the oil expensive. 

2. Jasmine

80% of women’s perfumes consist of jasmine. But pure jasmine perfume is very expensive. Almost 2,000 pounds of jasmine flowers are required to produce just one pound of jasmine oil. This is why this oil is so expensive. 

3. Oud

It is often regarded as sultan perfume oil, as it has been used by royalty and sultans in the entire world. It is one of the most luxurious oils on the list and is produced from agar trees. Reports say that only 1% of the trees produce fragrant oud oil, which is why the oil becomes so expensive and rare. 

4. Ambergris 

If you are looking for ambergris perfume for sale, you certainly have a good taste. The reason why it so expensive is that it is produced from the intestines of sperm whales. The fecal matter of the whale is also used in the production of this perfume. 

5. Musk

Natural musk oil is produced from the musk pods inside a musk dear. Until the late 19th century, musk, in its natural form, was used extensively. However, today musk perfume is produced majorly on a synthetic basis, as the former involves poaching of the deer, which is not legal. Be it natural or synthetic, musk oils are very pleasant and ideal to wear on any occasion. 

All of these perfumes make up a good collection. Apart from these top 5, ‘Orris’ is also one of the perfumes that is well known among the perfume lovers. So, if you have a special occasion coming up, or simply want to have a variety of perfumes at home, check out these amazing fragrances.

Social Activity

Horseshoes requires you to grab a few of your close friends or family to play. Celebrate with your teammate when you hear the sweet ring of metal on metal, or just chat over a little friendly competition on a nice summer day. Social engagement and activity is shown to increase quality of life and even to prolong lifespan.

Improved Coordination

Not everyone is gifted with the nimble reflexes and split-second decision-making required for more intense team sports. But even the clumsiest out there can still have a good time playing horseshoes. Calculate the pendulum-like rhythm of your arm and try to focus as much on possible on the angle and moment of your relief. With mindfulness you will see your game and coordination improve.

The Virtue of Patience

Unless you are an athletic prodigy you probably won’t be super successful at horseshoes your first few tries. Pitching takes a lot more finesse than most people imagine, and there are all kinds of little tricks you need to discover. But if you stick with it you will find your game improving, a result of patience.

Improved Cell Health

Whether you are playing on a sandy beach or a grassy backyard, horseshoes is almost always played out side. As such, you are spending time in nature and soaking up the sun, which provides the vitamin D you need for cell growth and improved immune function.

Light Cardio

Horseshoes is not going to replace your regular cardio routine. But just because it’s a leisurely game doesn’t mean it can’t get your heart pumping. It requires you to stand, walk back and forth down the court, and toss the horseshoes. Therefore, it’s the perfect leisure sport for multiple generations to play together.

Mindfulness

In order to get any good at horseshoes, you will need to learn how to focus. It’s easy to get lost in anxious thoughts and forget about the present moment, which is why games like horseshoes can actually help you live in the present. Focus intensely on the throw and your release, making tiny adjustments based on previous tosses. Doing so will improve your horseshoes game, but it will also help you stay present elsewhere in life.

Limber Up – Flexibility

Low-impact sports like horseshoes can help seniors maintain mobility as they age. You aren’t going to contort into any crazy yoga poses, but you will be bending down to pick up the horseshoe, as well as using your hips and should to release the target.

More Cheerful Mood

Exercise, sociability, and sunlight are all proven to improve mood and make you live a happy and more satisfied life. Horseshoes deliver on all of those, which is why it is a common game at many senior living communities across the country.

Relieves Stress

Exercise also produces endorphins, which are your brains pleasure neurotransmitters. Increased endorphin production reduces stress levels.

Strategic Planning

You can’t just chuck a horseshoe at the metal rod and hope for much success. To really get better, you need to practice with different grips on different sections of the shoe. Learn which weight works best for you, think critically about the game!

Enjoy the fresh air of a new city

Most bicycle paths are placed near trees and parks which provides oxygen. Being out in the sunshine also provides the body with Vitamin D, which is also called the Sunshine Vitamin.

A different point of view

The beauty of a bike tour is seeing a city from a pedestrians point of view while still being able to cover significant ground. You get to be amongst the locals and get your bearings on a city, directions, sights, smells, sounds that you would miss out on if you were in a vehicle.

Save the planet

Twenty bicycles can be parked in the same space as one car. It takes around five percent of the materials and energy used to make a car to build a bike, and a bike produces zero pollution. Taking into account the ‘fuel’ you put in your ‘engine’, you do the equivalent of 2,924 miles to the gallon. You have your weight ratio to thank: you’re about six times heavier than your bike, but a car is 20 times heavier than you.

More efficient than walking

You can travel around three times as fast as walking for the same amount of energy and you’re still being active!

Build your muscle tone

This type of workout will focus on the core muscles, as well as the buttocks and thighs. You can increase and decrease the level of the bike; this is similar to riding up and down a hill. While you pedal, you will work your thighs and calves.

Low impact exercise

It’s so much easier on the joints than running that it’s recommended for those suffering from arthritis and other joint ailments.

Cycling eats up calories

Cycling is a good way to lose those unwanted pounds, especially on vacation when you’re indulging! Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride.

Cycling improves coordination

Cycling is an activity that involves the whole body. Therefore, arm-to-leg, feet-to-hands, and body-to-eye coordination are improved.

Cycling reduces stress

Any regular exercise can reduce stress and depression and improve well being and self-esteem. Cycling outdoors is also a good way to be one with the city and its vibe. It will keep your mood happy while you’re on vacation, and add the wonderful list of memories you’re building.

• Try not to sleep in: As great as it sounds to sleep in until noon Saturday morning, fight the urge. Changing your sleep patterns can really mess up your internal clock, and can make it more difficult to fall asleep Sunday night, which will leave you groggy and unprepared for Monday morning. Your body will thank you if you continue to get up at 8 AM every morning.
• Sunday Funday: You deserve a day of fun, especially after working as hard as you did during the week! Make a day during your weekend to have fun, whether that be spending time with your family, taking a stroll around the mall, or hanging out in your garden. Take advantage of this free time to do things you normally can’t.
• Take time to meditate: When you’re stressed about deadlines and making ends meet, the last thing on your mind is getting it back in order. Not only does meditation reduce stress, but also increases happiness, acceptance, and self-esteem. Studies show that meditating at least once a week will also benefit cardiovascular and immune health.
• Dance: What better exercise and stress relief is there than dancing? Dancing kills two birds with one stone with physical benefits, as well as mental. Dancing can be done with anyone of all shapes and sizes, so there’s no excuse not to. Busting a move can help you manage your weight while improving muscular strength, endurance, and motor fitness. With this comes better social skills and greater self-confidence and self-esteem.
• Clean up the house: Get some chores out of the way while making yourself feel better. Living in a cleaner and more organized space can make you feel refreshed and ready to take on the week. In fact, a study at Indiana University found that those with a cleaner home exercised more. Having a clean home also reduces allergies, which alone will make you feel so much better. Also, who doesn’t feel good knowing they have one less chore to do?
• Take a break from the screens: No surprise here that lessening your time in front of a screen is going to make you feel better. Sitting at a desk for 40 hours a week staring at a computer screen not only puts a strain on your eyes but can cause migraines and a sore back from being hunched over. Put the laptop away and look at the outdoors to refresh your mind and body.
• Don’t indulge in too much alcohol: Having a few cocktails to loosen up from an uptight week can sound like a great idea (and isn’t a bad choice!), but with a large consumption of alcohol comes consequences. Not only can you make impaired and bad decisions while drunk, but you can also consume large amounts of calories. In fact, a Long Island Iced Tea can have up to 780 calories. That’s a full meal right there, without any nutrients! If you want to have a drink with friends, try having a Rum & Diet Coke. with only 65 calories and way less sugar.
• Socialize!: We tend to forget how crucial social interactions are with others, and sometimes we want to hide out after dealing with people all week. But think of your overall health while you’re out at Sunday brunch with your family: hanging out and talking with others can fight the risk of depression, as well as lower your risk of dementia. Since socializing improves memory and cognitive skills, it makes sense socializing helps your mental abilities.

Now that you’ve changed some of your eating habits, have really started working out, and vowed to walk more – it’s time to find active hobbies that you AND your loved ones can enjoy!

You can help your family become more active, and find things to keep yourself motivated for years to come. Here are our Top 10 At-Home Workouts you can incorporate into your routine.

Physical Activities With The Family

If you’ve got kids, of course you want to make sure they grow up fit and healthy. We all know it’s hard to juggle work, family, and physical activities—for you alone, never mind for you and your kids. Setting a healthy example is a good start; research shows that parents who are physically active increase the likelihood that their kids will be active as well.

So plan a weekly activity that you can all do as a family.  This could be a walk after Sunday dinner around the neighborhood, a bike ride, a picnic in a park where you have to walk a fair amount to your destination, a frisbee game, swimming in the summer.

Redo your family room! Oftentimes, family rooms are the center of laziness in a home: a comfy couch, a video-game console, a shelf full of DVDs, and nothing to encourage fitness or physical activity. There are ways to add in subtle reminders, however, without overhauling your entire room or dragging in a giant piece of workout equipment. Clear an area designated for working out and stretching – and leave the mat there are a reminder!  Put a yoga ball or some light weights in the same area so it’s easily accessible to anyone wanting to workout.

Make chores fun! Instead of relegating each member of the family to doing separate chores by themselves, turn chores into a game you can all do together, as a team. Race to see how fast you can get the house cleaned, and then try to beat your old time the next week. Play music while you’re doing laundry, and enlist the kids to sing and dance while helping to fold and put clothes away. Take the dog for walks together, and squeeze in some running, roller-skating, or jump rope while you’re at it, they’re all great physical activities.

Make over your meal plan. Families that eat healthier also tend to have other healthy habits, such as regular physical activity. If you want to slim down after having a baby or just want to eat better overall, get the whole family involved and you’re more likely to succeed. Take kids to the local farmers market and let them pick their own fruits and vegetables, and involve them in the food preparation. They’re much more likely to enjoy their meals—and to clean their plates.

Try incorporating all these tips into your daily life and stay healthy!

DAYS 1-3: A journey to Nepal and the Himalayas is a mind-boggling experience of sights, sounds, and smells. Plan to spend about three days in Kathmandu on your arrival to deal with jet lag, make any flight or porter arrangements, and acclimatize to 4,600 feet if you’re coming from sea level. About the size of Iowa, Nepal has a population of 26,500,000 and is primarily a Hindu kingdom. Kathmandu has been called the City of Gods because of the hundreds s of Hindu and Buddhist shrines. Pashupatinath is the oldest Hindu temple in the world. Boudhanath is the largest stupa in the world and one of the most significant Buddhist centers in Nepal. The Monkey Temple has monkeys scampering everywhere, but the view overlooking the entire Kathmandu Valley is amazing.

DAY 4: The trek to Everest Base Camp begins with a thirty-minute flight from Kathmandu to the Tenzing-Hillary airport at Lukla. A land too steep to cultivate unfolds beneath you in deep green terraces with rock retaining walls that look like dark wrinkles contouring the hillsides. As you fly toward the Himalayan giants, snow-capped peak after peak rise with glacial-fed rivers carving deep meandering gorges between them.

One of the most dangerous airports in the world makes for an exciting landing. A crazy, quite short runway appears perched at a steep angle on the side of a mountain with a sheer drop off at the front end and a granite wall at the other end. Only STOLS (short-take-off-and-landing) planes can maneuver here. The airstrip was built in 1964 by Edmund Hillary, the first to summit Everest. With no machinery to harden the ground, he hired hundreds of Sherpas to dance on it for three days. The pounding of their feet tamped it down. There are no roads in this part of the world. Everything’s transported on foot or hoof. And those somewhat hairy bovine creatures you see carrying loads are zopkios—a male crossbreed between a cow and yak.

You’re at 9,300 feet now in the land of Sherpas, an ethnic group that migrated from Tibet over 500 years ago. They have an incredible capacity for living and working at high altitudes. The porters will blow your mind as they load more than their body weight into bamboo baskets called dokos supported by straps on their foreheads. You don’t phone Home Depot for a delivery. Porters carry eight to ten eight-foot 4 X 4’s and gear piled two feet taller than they are. They’re the semis on an Everest interstate.

Lukla to Everest Base Camp at 17,500 feet is only 38 miles but will take 8-9 days because your body needs to acclimatize to existing on less oxygen. The percentage of oxygen molecules in the air remains the same as you go higher, but as pressure decreases the molecules spread out in thinner air. You get fewer per breath, and your muscles will be screaming for more. Going faster, you risk the oxygen saturation falling to dangerously low levels. You may suffer from cerebral edema (swelling of the brain) or pulmonary edema (fluid build-up in the lungs). Both can result in death. Equally important as acclimatization is that you stay hydrated. Drink water and more water all the way up. It must be boiled or filtered, not direct from streams.

The trek begins as soon as you leave the small village of Lukla, which caters to tourists with an Irish pub and a mock Starbucks that replaces the mermaid logo with a mountain. You pass small barley and millet farms tilled by hand or a plow and water buffalo. Women thresh grain with long sticks while barefoot children rush out to greet you yelling, “Namaste.” They’re totally irresistible with their beautiful faces and contagious smiles.

The trail follows the Dudh Kosi meaning milk river for two or three hours, depending on hiking speed, to Phakding at 8,563 feet for the first overnight stay. Comfortable guesthouses offer meals and private rooms, some including en suite baths.

DAY 5: The next morning, you hike through of blue pine, fir, and juniper forests contrasting sharply against the soaring white mountains. Sherpas are Buddhists and you’re in their land now. Strings of prayer flags in five colors representing the elements hang across passes, streams, and bridges. Each one has an image of the wind horse, lung ta, in the center. Wind blows the numerous prayers and blessings printed around him to bring happiness and good luck to all who meet the air, even a bird flying by. When things are going bad, your Lung Ta is down. When life is good, your Lung Ta is up.

Chortens are large white-washed domed structures on a square base and with a steeple crown. They’re created in the memory of Buddha. You’ll often encounter them near long mani walls of stones carved with the mantra Om Mani Padme Hum which loosely translates to Hail to the jewel in the lotus, but the meaning is much more complex. Boulder-sized mani stones are often painted in bright colors. The Sherpas create these works of art to show devotion to their gods and Buddha’s teachings. When local people come upon them, they circumambulate clockwise as a prayer for health, peace, and protection.

Cylindrical, wooden prayer wheels come in sizes from personal sized, hand-spun ones wheels to long lines of wheels about a foot tall to huge house-sized wheels with their own private chapels. All contain papers with prayers inscribed. Spinning a prayer wheel clockwise, building a chorten, carving a mani stone, circumambulations, reciting prayers, displaying prayer flags—all of these gain greater merit toward a more fortunate rebirth.

You’ll quickly learn the Nepali concept of flat. It means you drop 1,500 feet to a river, cross it, and then climb 1,500 feet straight back up. So you’ve gained zero elevation—a.k.a. flat. By the time you reach Everest Base Camp, at almost 10,000 feet higher elevation than Phakding, you’ll probably have climbed closer to 30,000 feet worth of ups.

Between Phakding and Jorsale, you cross the Dudh Kosi at least three times on suspension bridges spanning 500-600 feet from bank to bank and several hundred feet above white rapids hurtling downstream. You can see straight through to the river. So if you have a serious fear of heights, this may not be for you. Strings of prayer flags fluttering the entire length of the cables offer some comfort. Zopkios and donkeys don’t like the swaying, bouncing bridges and cross quickly. You don’t want to be in the way if you meet one head on. You’ll be traveling in the same direction as animals carrying goods for the weekly market if you arrange to be in Namche for the weekly Saturday market. Here, Nepalis can sell at higher prices to tourists and the Sherpas who earn money by accommodating them.

Before reaching Namche, you must enter the Sagarmatha National Park which extends from Jorsale at 9,334 to the Everest summit at 29,035. Personnel will record the details of your trekking permit and check you off on the return. Sagarmatha is the Nepali word for Everest. It means Goddess of the Sky. In Tibet, they call Everest Chomolungma, Mother Goddess of the Universe.”

From the park entrance, descend a long series of stone steps and walk along a sandy path to the suspension bridge leading to the infamous Namche hill—a steep 2,400-foot elevation gain with no downs. This may not sound like much but altitude is robbing your body of the oxygen it’s used to. And it will complain. About halfway, stop at a small level area to catch your breath and try to spot Everest through a gap in the trees on a clear day. Two to three hours from the bridge, you finally arrive at 11,300 feet in the bustling village of Namche, gateway to the high Himalayas and home of the Sherpas. All climbing expeditions from the Nepal side pass through here. Even Hillary and Tenzing did exactly 60 years ago.

About one hundred almost identical-looking, white-stone buildings sit on five terraces cut into the hills of a horseshoe-shaped amphitheater framed on three sides by 20,000-foot, snow-capped mountains. Most are hotels. The remainder are trekking shops, restaurants, a bakery, pizza parlor, Internet services, and Jamaican reggae bar. You know you’re not in Kansas when a yak lumbers down the middle of the cobblestone path. These long-haired beasts get too hot lower than 10,000 feet and are notoriously ill tempered. Beware of horns.

DAY 6: Spend a second night here to acclimatize. The general rule is to ascend no more than 1,000 feet in a single day and then to sleep at that altitude. Once you’ve climbed about 3,200 feet, you should spend one whole day to acclimatize and stay overnight at the same altitude. Watch for signs of altitude sickness that include headaches, dizziness, sleeplessness, loss of appetite and breathlessness. Many say it feels like a hangover. It can also affect your lungs and brain. When this happens, symptoms include being confused, not being able to walk straight, feeling faint, and having blue or gray lips or fingernails. These symptoms mean the condition is severe. Diamox pills twice a day will help you breathe faster and metabolize more oxygen.

Trekkers follow a schedule called climb high, sleep low. Climbing forces the heart to pump faster and you breath harder. To compensate, your body creates more oxygen-carrying red blood cells. Then you rest lower in the thicker, richer air.  The day after you arrive in Namche, you can climb high on a roundtrip to the village of Thame at 12,532 feet. It’s the birthplace of Tenzing Norgay, who first summited Everest with Hillary, and the home of Apa Sherpa who holds the world record of 21 Everest ascents. Another option is hiking north to Khumjung at 13,024 which has the first of dozens of schools Hillary built for Sherpas and a monastery containing a Yeti scalp. Hillary believed in the creature’s existence enough to take the scalp to the Smithsonian for verification. The existence of the Yeti has yet to be proven. Less than a kilometer away is Khunde with the only hospital in the area, also built by Hillary.

On the way back to Nmache, stop for tea at the Everest View Hotel, the highest in the world at 12,779 feet. Built by the Japanese to fly customers in from Kathmandu for fantastic views of Everest, Ama Dablam, and Cho Oyu. The floundered because guests experienced altitude sickness and had to be evacuated. You just can’t go that high that fast. Acclimatize is the magic word.

DAY 7: After two nights in Namche, head north to the Tengboche Monastery at 12,687 feet, the largest in the Everest region. The trail drops for three hours to the small village of Phunki Tenga that has a series of totally efficient water-driven prayer wheels. Now for that Nepali flat as you climb three hours straight back up until you reach a covered gateway with brightly painted scenes of deities and the many forms of Buddha on the walls and arched ceiling. Monks built the portal to cleanse people of evil spirits before they enter the sacred grounds. The monastery is a collection of stone buildings perched on a hill. A broad stone stairway leads to the main temple. Its whitewashed walls and red shutters contrast with a stark blue sky. Hauntingly beautiful sounds coming from twelve-foot, telescoping horns beckon to you. Visitors are welcome in the monastery as long as you remove your shoes and do not disturb monks chanting from sacred texts with the occasional sound of a bell or small drum. It’s an amazing experience that will remain with you always.

The grounds are surrounded by a lush forest of the national tree—scarlet rhododendron that paint the hillside on a canvas of white mountains. From here, you can see Ama Dablam (the beautiful mountain used in the mock Starbucks logo), Everest, Nuptse, and Lhotse. It’s a great photo opp with the mountains behind you. Everest is the furthest away and appears as only a small, black pyramid behind the Nuptse wall. Lhotse is off to the right.

DAY 8 & 9: The next morning, either head to Dingboche at 14,170 (a little off the main trail) or to Pheriche at 13,950, the last permanent settlement in the region. Either place, you need to spend two nights to acclimatize. Hundreds of yak dung patties the size of hockey pucks lie on rock fences and are plastered against house walls to dry. You’re definitely above tree line with no firewood. And it’s bitter cold.

In Pheriche, visit the Himalayan Rescue Clinic. Its purpose is the prevention and treatment of acute mountain sickness that must be taken seriously. Altitude lectures are given daily at 3:00 p.m. The only way to alleviate the symptoms of Acute Mountain Sickness, cerebral edema, or pulmonary edema is to descend immediately. In cases where that’s not possible, a Gamow bag can simulate a descent of up to 5,000 feet depending on the starting altitude. It’s a cylindrical, inflatable, portable hyperbaric chamber big enough to fit a person inside with an attached foot pump to pressurize it. A six-foot, stainless steel cone stands in front of the clinic. Split vertically down the center, it has the names of those who died on Everest inscribed on the inner-facing surfaces. Too many end in the name Sherpa, those who gave their lives to make reaching the summit possible. Before expeditions arrived, Sherpas didn’t set foot on the abodes of the gods. They didn’t even have a word for summit in their vocabulary.

DAY 10: Hopefully, you’re acclimatized after two nights and are ready to head on up. Just before Lobuche, you reach an informal cemetery with hundreds of cairn memorials to those who’d died on the mountain. The stones for prominent Sherpas and climbers are piled seven feet high and draped heavily in prayer flags. A plaque bears the name of Babu Sherpa, a freak of science, who sat on the summit without oxygen for twenty-one hours. Another is for Scott Fischer, a famous expedition leader who died of altitude sickness in 1996 during the worst tragedy in Everest history. Over 200 bodies remain on Everest, frozen in place where they took their last breaths. One named Green Boots on the north side serves as a landmark for climbers to tell them how far they have yet to go. Bringing bodies down is too dangerous due to the altitude, weather, or the difficulty of reaching them. Sherpas have died trying. Lobuche at 16,210 has been known for its poor accommodations, but that’s slowly improving.

DAY 11: Trek three hours to Gorak Shep, the last settlement before base camp and only a couple of miles from the Tibetan border. This was the original base camp used by Hillary and Tenzing Norgay. Gorak Shep means dead raven. Ravens are considered bad omens. Many Nepalis turn back if they spot one at the beginning of a trip. An hour later, you encounter a wrecked helicopter, split in half and lying on its side. It’s one of several copters that have crashed while trying to land at base camp.

Continue climbing along the Khumbu Glacier that has been receding at the rate of about 230 feet a year due to global warming. The ice under your feet is also wasting away so it feels as though you’re walking over frozen waves on a stormy sea. Base camp is no longer covered with ice and snow. It’s a wasteland of razor-sharp rocks. And you can’t see the summit from there. If you arrive in late April or early May, you’ll find clusters of colored tents pitched among the boulders as teams acclimatize before their ascent. Walk to the far end and the edge of the most dangerous section of the climb where the greatest number of deaths has occurred. Before you Khumbu Icefall rises 2,000 vertical feet. The frozen river moving downhill three or four feet every day is like a horror chamber at an amusement park, filled with enormous crevasses that are constant expanding and contracting and blue-green blocks of ice called seracs threatening to tumble down. Climbers appear like a line of black ants crawling over sugar cubes a hundred times their size. Return to Gorak Shep for the night. Every two years, a marathon is run from Base camp back to Namche with many ups and downs.

DAY 12: Early in the morning, hike less than two hours to the summit of a mound at 18,192 feet called Kala Pattar which means black rock. They’re strewn everywhere, draped with hundreds of prayer flags. From here you have a spectacular 360° view of some of the highest peaks in the world. You can see Everest from base camp to summit, Nuptse, and the northern flank of Lhotse where the world’s highest webcam is located. Return to Lobuche.

DAYS 13-16: One alternative is to retrace your path to Lukla. The descent is much faster since you don’t have to acclimatize.

DAYS 13-20: For those who want more adventure, you can add an extension over the 17,700-foot Cho La pass to Gokyo Lakes at 15, 600 feet. The six main lakes are the world’s highest freshwater lake system. The few stone houses used by yak herders during summer pasture are among the highest settlements in the world. Climb Gokyo Ri at 17, 578 feet to see five of the 8,000 meter peaks: the West face of Everest, Lhotse, Makalu, Kanchenjunga, and Cho Oyu that straddles the border of Nepal and Tibet. Below you is the Ngozumpa Glacier, the largest in Nepal and reputed to be the largest in the Himalayas. Your return to Lukla takes you down a different valley to Namche and then to Lukla. Your itinerary should include a few extra days because departure from Lukla is often delayed due to weather. You don’t want to miss your plane home.

•  Drink Tap Water:  Our grandparents used the reasoning of why pay for water in a bottle when there is perfectly good water coming from the tap?  There is a horrifying amount of waste from plastic bottles, and it is just as good to buy a filter and drink tap water!  Not only will you save money, but you will also be drinking green.
• Air Dry Clothes:  Before the clothes dryer became a standard appliance in every American household, your grandmother simply took advantage of a sunny day, some rope or cord, and clothespins. Free, zero maintenance, and no carbon footprint.  The average home clothes dryer has a carbon footprint of about 4.4 lbs. of carbon dioxide per load of laundry- and there’s nothing quite like the smell of freshly cleaned sheets dried in the wind and sun.

• Grow or Buy Local:  We wrote an article about 10 reasons to buy local produce here.  Because by buying or growing local, you are cutting down on the carbon footprint caused by transportation and warehouses.  Growing your own produce is also a great option, and a great experience.

• Preserve Rain:  Rain is free.So why not collect free rainwater and slash the water bill? A rain barrel will save most homeowners about 1,300 gallons of water during the peak summer months!

• Read and Play Family Games:  This is a great one for both kids and family time.  Reading is easy, educational, and can be done by a window.  In comparison to electronic gaming systems like Wii, Nintendo or Xbox, cards and board games provided hours of entertainment with little on the environment or the wallet.

Relieves Stress

Comedy shows maximize the benefits of laughing, especially if the laughs have you holding in your tummy. Laughing reduces stress hormone levels, such as cortisol and epinephrine. This creates a relaxed environment for both your mind and body. In a 2008 study published by the American Physiological Society, researchers found that the mere anticipation of laughter lowered the levels of three stress hormones. Cortisol, epinephrine and dopac lowered by 39, 70 and 38 percent.

Muscle Relaxer

Give your muscles a break by attending a comedy show. Laughter increases oxygen flow and helps relieve built up muscle tension. A single comedy show can leave your muscles feeling relaxed for up to an hour afterwards.

May Help Reduce Blood Pressure

Laughing, especially for a long period of time, increases both your heart and respiratory rate. These increases are then followed by a subsequent decrease in heart rate, respiratory rate, and blood pressure. This makes viewing comedy shows an effective way to lower blood pressure.

Burns Calories

Sitting around in a dark room isn’t exactly the healthiest way to spend your time. But as far as sedentary activities go, attending a comedy show is at the top of the list. As it turns out, laughing burns calories. A researcher from Vanderbilt University found that laughing for 10-15 minutes can potentially burn up to 50 calories.  

Stimulates the Brain

Laughter is no joking matter. It engages several sections of your brain. In particular the three main brain components are motor cortex, and the nucleus accumbens. These areas are involved respectively in cognition, movement, and emotional perception. The multiple neural processes involved in laughter makes viewing a comedy show a complex activity, especially for the brain.

Treats Schizophrenia

A night’s worth of laughter can also alleviate some schizophrenic symptoms. A study done on schizophrenic patients found that laughter reduced levels of psychopathy and enhanced social awareness.

Natural Pain Killer

As shocking as it may sound, watching a comedy show can be a natural way to alleviate pain. Laughing releases a heavy dose of endorphins, which act as natural pain relievers. In a 2011 Oxford University study, researchers found that participants who watched a comedy show right after being subjected to painful stimuli managed to have a higher pain tolerance than those who were subjected to pain alone.

Strengthens Immune System

A comedy club is also be a great place to fight infection. Laughing increases the body’s immunity by releasing infection fighting antibodies.

Regulates Blood Sugar

Researchers from the University of Tsukuba found that individuals who spent their time laughing at a comedy show after dinner had healthier blood sugar levels than those who did not. The researchers concluded that laughing everyday could be beneficial for diabetics.

Builds Relationships

Whether it be a first date with someone you finally mustered up the courage to ask out, or just a light hearted girls night out, a comedy show is a great environment to be in with people you adore. What better way to relieve any of the awkward tension involved in the ‘getting to know’ someone phase than by laughing it out in a crowd filled with happy people?

And if you’re looking for an alternative to the typical bar scene, ditch the narrow bar stool and laugh the week’s worth of stress away with your friends. Sharing your laughter with loved ones allows each of you to learn more about each others’ taste in humor. That’s a great way to build any relationship.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

Full Body Strength

The protagonist in Hemingway’s The Old Man and the Sea battles a great marlin for 3 days.   That’s one strong dude. Your average hobbyist won’t be called on to strain day and night to reel in an adversary. But battling even a small fish calls engages the shoulders, back, arms, core and legs in an excruciating workout. Fishing encourages sportsmen and women to train their body so that they have the strength when the time comes for the big catch.

Family Bonding

Fishing is a skill passed on through the generations, with grandfathers taking the younger kids out to a familiar pond and instructing them how to hook a worm. Spending time with your family promotes feelings of security and well-being, making fishing a worthwhile activity to learn.

Boosts Immune System

Vitamin D helps your body regulate the absorption of calcium and phosphorus, two minerals that improve immune system function and help defend against disease. The best source of vitamin D is a day outdoors under the sun.

Promotes Relaxation

A beautiful day spent in a mountain stream followed by a dinner of grilled fish. Sounds idyllic doesn’t it? Spending long hours in nature with a focused task is akin to meditation, an activity linked to lowered blood pressure and decreased anxiety.

Improves Cardiovascular Health

Fishing burns an average of 200 calories an hour, depending on the kind of fishing you like to do. Maybe it isn’t true if you are sitting around with a cooler of beer and a king-size bag of jerky. But if you are walking around to test out different spots, recasting your line, and (fingers crossed) reeling in a fish, you’ll have put your heart and lungs to work.

Teaches Self-Reliance

In our service-oriented economy we rely on others to perform all kinds of functions in our daily lives. Fishing puts you out in the wilderness and calls on you to master a variety of different skills. The more involved you get in the sport the more you’ll learn: from driving a boat to hunting down tackle.

This impromptu trouble shooting will spill over into your normal life. If you can fix your rod with just your ingenuity, what else can you do on your own?

Bestows Patience

In our world of over-stimulation and instant gratification, fishing puts your patience to practice. Unless you are extraordinarily lucky, you don’t just drop your line in and hook a fish. Some days (and even some trips) you go home empty-handed. But persisting makes you a more patient person, accepting of defeat but unwilling to quit.

M.J. Ryan, the author of “The Power of Patience,” explains that learning patience benefits health. Impatience causes stress, weakening your immune system and raising your blood pressure. Patience, meanwhile, makes you calmer and more content.

Encourages Travel

At HFR we promote travel whenever and to wherever you can. Travel expands the mind and makes life more fulfilling. Fishers are among the most accomplished travelers on the planet. Whether head to the Great Lakes for Walleye or Florida for Marlin season, you’ll get to see more of the planet with this hobby.

Enjoy The Great Outdoors

Fishing inspires a closer connection with nature and all the creatures in it. Fisher are tuned in to the harmonious ecosystems in coastal environments. They know all about the different fish that live in the water, the insects they eat, and their predators. The exposure to fresh air, sun, and being on the water has numerous health benefits.

Improves Balance

As anyone who has ever reeled a catfish in to a canoe can tell you, fishing requires some acrobatic maneuvers. Balance requires core strength and benefits flexibility, both of which help offset backpain.

Now that the real world and the virtual world have become one, we must ask what it means for our health?

Houstonians love Pokemon Go as much as the rest of the country. But this isn’t San Francisco or Minneapolis. In order to play we need to venture outside, braving 100 degree temperatures and tropical humidity.

That hasn’t stopped us.

Usually Houstonians consider the period between May and October a dead zone, a time to hide in the AC and keep the blinds drawn. But the first weekend after Pokemon Go came out Houston’s parks were filled with people searching for Pokemon. And not just the exercise elite, but people from all walks of life, many of whom freely admitted they would stay inside otherwise.

Be The Very Best Walker

The game itself rewards physical activity. Not only do you have to go outside to explore to find gyms and Pokestops, but one feature of the game even requires you to walk a specific number of kilometers to hatch eggs.

We’ve struggled to get Americans physically active for decades. Cell phones and video games contribute as much as anything to sloth and laziness, providing ample entertainment right from the comfort of home.

People realized the health benefits right away. One overweight member of Reddit’s new Pokemon Go Fitness community walked 4 miles in the first day playing the game: “I haven’t done major walking like that in years, especially deliberately, and I feel great.”

Video games incorporated fitness before, and exercise studios are “gameifying” exercise to motivate people to push themselves to the limit. But the fundamental nature of video game counsels require the player to stay planted on the couch. Other technological developments- namely on-demand video streaming- have made slothfulness an easier lifestyle choice than ever.

Enter virtual reality and augmented reality. VR does have potential for some seriously cool exercise experiences, like running on a treadmill in your own home while seeing the sites of a European city. But, ultimately, VR doubles down on the impulse to stay instead of experiencing the real world. Augmented reality games like Pokemon Go force you outside and explore. Pokemon Go is simply the first phenomenon to catch on.

Health professionals can explore other addictive ways to get people outside and walking not because they feel they should or they want to, but because they genuinely are excited by the possibility.

Going Outside: It’s Super Effective!

Video games have long been one of the few comforts for those living with mental illness. They foster a sense of community and give an endorphin-fix to the lonely and isolated. The problem is that they also reinforce alienation and isolation, keeping people indoors and inactive.

Pokemon Go provides an amazing platform to get people outside, exercising, and interacting with others. The game naturally treats symptoms of depression or anxiety while ostensibly designed as just another video game.

People are responding positively, and Dr. John Grohol tells Engadget that it is no surprise why: “It helps a person not even think of it as helping their mood because it’s not targeted toward their mood. It’s a game. Because of the way that they’ve created the gaming dynamics, they’ve actually created a very strong reinforcement for people to go out and become more active.”

Plenty of evidence shows that exercise and meeting new people are two of the most powerful tools against depression. The health benefits of pokemon go let you do both of those.

A Few Words Of Caution

Of course there are some health threats from augmented reality games like Pokemon Go as well. They could entice users to walk over the side of a cliff if they aren’t paying attention or trip and injure themselves.

• Central park
  • The traditional A-List celebrity of all New York City Parks, Central Park is home to immaculate gardens, a boathouse (and lake), amazing lawns, a zoo, and Belvedere Castle just to name a select few of the innumerable amenities CP has to offer.
  • Fact: you can snowshoe, fly a kite, bike, and enjoy America’s favorite pastime (baseball)  all in Central Park.

• The High Line
  • A transformed freight rail line, this public park give you a view like no other of Manhattan’s West Side.
  • Things to do in this urban haven: stargaze, meditate, take a tour of this amazing site and learn about what took this place from freight trains to flowers, or just stroll and appreciate the artistry of this urban park.  

• Fort Tryon Park
  • Home to the city’s longest dog run, fantastic views of the Hudson, and 8 miles of pathways for runners and walkers. It also happens to be the location of the famous Cloisters- a branch of the Met that deals with medieval artwork.
  • Pristine lawns, the  city’s largest unrestricted access garden, what more could you want?

• Fort Washington Park
  • Home to ruins from the New York Central Railroad: the first to cross into manhattan
  • Originally to the largest collection of tulip trees on Manhattan Island (few of which remain to this day) and to  remnants of a Revolutionary  War fort.
  • This park is the site of the one and only lighthouse in Manhattan.  
  • Besides all the historical facts and lore, this park also has amazing views of the river and great community facilities.

• Riverside Park
  • From water sports to running to baseball to playgrounds, you name it; they’ll have it. This fantastic 330+ acre green-space stretches along the banks of the Hudson River on the Upper West Side of Manhattan.
  • Around 60 years ago the park was expanded to extend to the waterfront, during which time Robert Moses developed the numerous  recreation areas that we see today.

• Washington Square Park
  • Ideal for lounging, this grassy enclave is right next to the famous NYU.
  • This place is many things to many people: a cemetery, a chess battleground, and yes a parade ground and common gathering spot.
  • It is filled with flowers, playgrounds (for pets and kids), and of course the famous fountain and arch.

• Madison Square Park
  • Within spitting distance of one of the Flatiron building and less than 10 blocks from THE EMPIRE STATE BUILDING  this park is the definition of prime real estate in the big apple. It also functions as an outdoor gallery: home to many installations and live music.
  • Dog run, playground, large grass lawn: 3 things that make us swoon for Madison Square Park.

• East River Park
  • Just under the Williamsburg Bridge, the East River Park runs north to south along the island and is the lower east side’s largest open space
  • Home to tennis courts, turf soccer field, basketball court, barbecue pits, baseball fields, greenways, biking and running paths, and many more amenities.
  • It also allows you to bring your furry friend- time with whom reduces your anxiety levels. Plus, we could all use more cute dogs in our life. 

• Hudson River Park
  • At four miles, it is the, “largest open space project to undergo construction in Manhattan since Central Park”.
  • Fact: Hudson River Park has an Estuarine Sanctuary. Cool, right?
  • Amenities of hudson river park include but are not limited to: dog parks, mini golf, outdoor sports, trapeze, water fountains, kayaking, AND a carousel. It also happens to be a fantastic location for bikers and runners: with it’s amazing views of the river and neighboring banks.  

• Bryant Park     
  • Several huge flower beds border the park, setting the mood for this urban oasis. Does it make you think of France? Well it should. Many of the elements of this sublime natural refuge in the urban jungle is inspired by Europe- including the carousel.
  • Bryant Park is home to The Lawn: a common refuge of office dwellers during their lunch break- it’s 64,500 square feet. What’s more, you may ask. The promenades are lined with trees found in Paris’ Tuileries- adding to the European and Luxurious feel.

• Pumpkin Juice Is Actually Good

Unlike the coveted pumpkin pasties, pumpkin juice is actually great for your health! This satisfying drink is jam packed with vitamins and minerals- such as B1, C, E, potassium, calcium, and iron- that keep us running smoothly. No wonder Harry Potter drank it all the time. Guzzle up, muggles.

• Keep A Positive Mindset

Whether it be Hermione being taunted by Draco or you by the small voice in your head telling you aren’t good enough, don’t listen to it. To draw from the poem Invictus, “[you] are the master of [your] fate, [you] are the captain of your soul,” and don’t let anybody or anything bog you down. As pursuers of the high ground in lifestyle choices, it can be hard to maintain an optimistic outlook: true progress takes a long time, and quitting is easy. But keep your head up; keeping a healthy mindset makes it easier and more enjoyable to walk down this path.

• Your Perceived Enemy Could Be Your Friend

For Harry Potter, it was Severus Snape. A looming dark figure who in fact loved (in his own way) and protected the boy, despite Harry seeing him as a foe. For us, the concealed friends are vegetables or burpees ( a particularly hard but helpful exercise)  or any thing else that might actually beneficial to our existence despite our griping and reluctance. So, despite your hesitation- and we both know you’re hesitating- keep up with that exercise that’s difficult and bothersome and leaves you trembling: it’s good for you.

• Challenge the Status Quo 

Yes, in the Harry Potter novels this may have been directed at authority, but this applies to health and fitness more readily than you would believe at face value. Whether it be in workout routines or your diet, don’t be afraid to challenge the way you’ve been told to do things. Make it your own; make it unique. But most importantly, do not do something simply because you heard that was the way to do things.

• Respect

In all of the novels, Harry Potter treated each and every walk of life with respect. It’s about time that we take a page out of his book and treat our bodies with respect. Honor it. Treat it like the temple it truly is. Nourish and exercise; allow your body to reap the benefits of the love it deserves. In doing so you are both improving your own life and setting a positive example for others to follow- something that makes you even more similar to the wizard boy wonder.

• Age is just a number

Age is in no way a limiting factor to what you can accomplish. This goes for the wizarding world- home to a boy who destroyed the most powerful and dark wizard- as well as our world- home to you, a strong independent individual who destroyed the gym last Tuesday. How many years you have graced this planet will never be a factor in your success at living a healthy and fit lifestyle. Be you 25 or 65, you are equally capable of achieving your health and fitness goals. We have a great example in our article here, about 8-year-old girl and 78-year-old woman kicking butt in their fitness goals.

• “I am what I am, and I’m not ashamed.” —Hagrid

When building a healthy lifestyle, many people will more readily accept a new dieting fad than accept themselves for who they are at the time. In order to truly make strides in the proper direction, it is important to love who you are and to love the decisions you make to improve your lifestyle. Positive self-regard and acceptance; these cannot be replicated, nor can they be replaced.

• “Anything is possible if you’ve got enough nerve.”—Ginny Weasley

We have been told this in various forms ever since we were in diapers; the sky’s the limit, anything can happen if you just believe, etc. Now we hear it from the Harry Potter franchise. However, it’s not wrong. You can really accomplish anything- be it magical or health related- provided you have the nerve and courage to pursue it. We too often invest in things half-heartedly and fail to see them through, convincing ourselves that it is impossible. But it isn’t really, not if you believe in your efforts.

• Persistence Persistence Persistence

Even from the early days, Harry never gave up. Whether it be against the Dursley’s and their attempts to beat the magic out of him, or in his quest for horcruxes, he always found the motivation to continue his efforts. As we pursue a healthy and fit lifestyle, it would behoove us to remember this; sticking with something even when it would be easier just to quit is what builds habits and success in our efforts.

• True Progress Only Occurs When You Challenge Yourself

Your comfort zone might be cozy and warm and welcoming, but nothing grows there. In order to see progress, you have to push yourself and that can be scary. Don’t worry: it’s normal. Harry Potter experienced this while learning to produce a patronus- he had to repeatedly face Dementors, a soul-sucking creature of the shadows. We experience this in our fitness regimes and diet- progress requires sweat, sore muscles, and foods that will never taste as good and comforting as pasta, cake, or a juicy burger. Know this: if it seems daunting, you’re headed in the right direction.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

Nike+ Kinect Training (for Xbox)

Kinect Training is an intense home workout with emphasis on cardio and endurance exercises.  You have a virtual trainer and the option to customize your own workout plans or choose from preset workouts.  The games allows you to track your progress and work on fitness goals such as strength building, toning, or weight loss.  Some workouts include jumping over virtual hurdles and dodgeball and correcting your form is a cinch with your on-screen avatar.  

HYVE ICAROS Machine (for Oculus Rift + Samsung Gear VR)

The ICAROS Machine is like no other–using the Oculus Rift or Samsung Gear virtual reality headsets, it combines exercising with a unique flying experience.  The ICAROS Machine ensures a full body workout because you rest your knees and elbows in cradles and use your whole body as a controller to virtually fly through the different locations.  This works balance, concentration, and reflexes by strengthening the neck, chest, shoulders, abs, and quads.

Beachbody P90X (for Xbox)

Beachbody P90X is a 30 day extreme workout program that features 5 all new custom routines to get you ripped.  This game features explosive moves that work your muscle groups from head to toe. You also have the option for customized routines specifically designed for your fitness goals.  Additionally, the Kinect has built-in technology that will monitor and correct your form as you go.  

Widerun (for Oculus Rift + Samsung Gear VR)

Widerun is a virtual reality bicycle training game using a stationary bicycle and the Oculus Rift (or Samsung Gear VR headsets).  The game allows you to cycle through different maps ranging from locations in American cities to the Swiss Alps.  

Zumba Fitness (for Nintendo Wii + Xbox 360)

Zumba fitness has grown to be one of the most popular group cardio fitness exercises.  Zumba Fitness is a dance-based game where you move to the music with dance styles taken from freestyle, break dance, and Latin ballroom.  You are given the choice to complete 20, 45, and 60-minute sweat-inducing workouts while you move to the music.

Dance Dance Revolution (for Nintendo Wii, Xbox, Playstation, PC)

Dance Dance Revolution is a classic game for anyone that frequented arcades in the 90’s.   With Dance Dance Revolution for home gaming systems, you have the choice use a dance pad or Wii Remote, Nunchucks or Balance Board to execute the full body movements or opt for just upper body movements for each song.  

The Biggest Loser Challenge (for Nintendo Wii)

This game allows you to enter personal information such as age, height, weight, and exercise level in order to create a personalized fitness plan for you based on your goals.  The game will even give you recommended routines, challenges, and nutrition information for each day and also track your progress.  You have the option to complete workouts with the Balance Board, stability ball, resistance bands, or forgo a controller altogether which allows greater focus on the program.  

WIPEOUT – Create & Crash (for Nintendo Wii + Xbox systems)

Wipeout is an interactive obstacle course game that will test your agility, endurance, and balance. It gives you the chance to design and share your own obstacle courses or you can choose from themed obstacle courses such as the “Prehistoric Panic” or “Wipeouts Ahoy” maps. This game allows you to exercise your creativity along with your body to turn your workout into a creatively stimulating experience.

Your Shape (for Xbox 360 with Kinect)

Your Shape gives you the option of personalized workouts tailored to your fitness goals and specific work out level. The game gives you the choice of having a virtual personal trainer, fitness classes, or play gymnasium games and best of all the ability to see yourself onscreen and get instant feedback so you can check your form.  You even have the ability to enter in your personal information and create personalized workout plans based on your needs and fitness goals.

Wii Fit (for Nintendo Wii)

Wii Fit uses the Balance Board with the Wii home video game console to bring you a slightly less intensive, yet still effective exercise experience (exercising regularly using this game can improve your posture and work toward fitness goals).  The Balance Board will read your weight and detect your center of balance, and Wii Fit as over 40 activities you can choose from including strength training, aerobics, yoga, and other balance games.

• Bike The Parks In Valencia – If you enjoy transportation that sustains itself, Valencia is the perfect city for you! With nearly 50 miles (80 km) of cycling routes, Valencia offers gorgeous views and activities as you cycle through the lively city. Not to mention the pleasant Mediterranean climate, which is consistent throughout the year. Valencia offers many beautiful locations for active sight-seeing such as Jardí del Túria, the largest urban garden, Oceanografic, an aquarium, Hemisferic, a planetarium, and Principe Felipe Science Museum with a massive life-like dinosaur that moves!

  

• Take A Stroll Through The Gothic Quarter – Find yourself engulfed in the splendor of the partly incomplete but fully astounding architecture devised by the architectural genius Antonio Gaudí. Discover the history behind his awe-inspiring Cathedrals and even try on some new threads at the shopping center. A reflection of Gaudi’s most impressive work can also be found in Park Güell located not far from the Gothic Quarter.
         Photo: AaronCorey
• Throw Tomatoes At People – La Tomatina is one of the most exciting food fights in the world; beginning with a massive feast of Paella, a traditional Valencian rice dish usually consisting of seafood, saffron, and chicken. After the feast, the ferocious festival begins the next morning as thousands fill the streets ready to hurl tomatoes at each other until a rocket sounds. How fun does this festival sound?!

• Visit Costa del Sol – Enjoy the remarkable oceanic scenery that lies on the southern coast, not far from Gibraltar. Take your best swing on the golf course, make waves at the waterparks, stroll through the marinas, and celebrate with friends in the vibrant nightlife. You can even visit the Rock of Gibraltar, which is well known for its intricate system of tunnels.

  

• Take A Hike In Montserrat – Named for its appearance, these “jagged mountains” are located in the pre-coastal region near Barcelona, and reach an altitude of over 4,000 feet. Free yourself and accomplish the enormous achievement of hiking or rock-climbing these multi-peaked mountains. You can also visit the Benedictine abbey, which hosts the sanctuary for the Virgin of Montserrat. Some believe it is the location of the Holy Grail, which was thought to bring eternal youth, happiness, and an infinite abundance of nourishment.

  

• Hit The Slopes Of Sierra Nevada – The world famous ski resorts within the Sierra Nevada mountains in Andalucía, Spain are simply breathtaking. It is the only place in the world with a striking contrast in climate where you can ski the mountains and catch a tan at the beach within the same day!

  

• Flamenco Your Heart Away – Flamenco is a traditional art form of Spain dating back for 200 years and has descended from ancient Indian roots. Flamenco is composed of three forms: Guitarra the guitar playing, Cante the song, and Baile the dance. Not many know the tragic lyrics and distressed tone of Flamenco often originate from the sorrow of oppressed people who live the transient lifestyles of gypsies. You’ll be able to experience the magic of Flamenco and even learn a few moves yourself if you visit the southern region of Andalucía!

  

• Hit The Beach Festivals – From April to October the most legendary parties commence on the stunning island of Ibiza! There are many other festivals that go on within the country of Spain. Specifically Barcelona, the largest festival La Nit de Sant Joan is even complete with fireworks and bonfires. Equipped with tons of free food, free beer, and endless electronic music, you can celebrate life until the odd hours of the night!
• Run With The Bulls – Volunteers over the age of 18 can try their luck at outrunning six bloodthirsty bulls through the streets of Pamplona. This traditional “La Fiesta de San Fermin” or “Running With The Bulls” festival has gone on since 1196. Enter at your own risk, every year the ‘race’ brings many casualties, and not everyone will get out alive.

  

• Walk Along Las Ramblas – Enjoy the pedestrian only marketplace called Las Ramblas that is one of the most populated streets in Barcelona. You can take a leisurely stroll throughout these streets, which are canopied in trees and have a plethora of fresh and candied fruit, authentic Spanish cafes and restaurants, and boutiques.

• Tai Chi in the park: Tai Chi is very popular in Singapore. Every morning and afternoon, people congregate in public spaces to perform the serenity-inducing movements of tai chi. Health benefits of tai chi range from  increased flexibility to stress release.
• Yoga in the Gardens: Yoga, a close cousin of Tai Chi, is also a common way to stay healthy in the big city. Meet ups such as Yoga in the Garden at the beautiful Gardens By The Bay is the perfect way to get your vitamin D while being social and healthy. After you roll up your matt, go explore the garden grounds and see the 500,000 species of plant.
• Buddha Tooth Relic Temple and Museum: Buddhism has many healthy teachings that everyone, regardless of religious background, can apply to their lives. Travelers can visit the Buddha Tooth Relic Temple and Museum in Singapore to find spiritual balance. The extravagant architecture is an aesthetic treat for the eyes, and the art and statues will help you feel closer to the sublime. And it is seven stories so expect lots of walking!
• Bike Around The City: In some cities, you are risking your life by hopping on your bike. Not so in Singapore. It is a very clean and orderly city with well-maintained pedestrian sidewalks and plenty of bike paths. Biking is a healthy and effective way to see all the main sites in the city and to get a taste for what Singapore is all about. Guided tours are available or you can rent a bike and go it alone or with the squad.
• Hike in Bukit Timah Nature Reserve: A nature reserve in Singapore? Isn’t that country just one big city? While most of Singapore is urban, the government does a nice job of maintaining beautiful natural environment in the interior. The preserved rainforest is perfect for hikes and rock climbing. Very healthy! Also, very humid.
• Walk The Southern Ridges: Take a stroll through the urban jungle, in a very literal meaning of the word. This treetop walk trades high rise buildings for high rise bridges just over the rain forest at the Southern Ridges.
• Sail Singapore: Sailing is a very healthy activity and popular hobby in Singapore, no surprise for a country on the tip of a peninsula. Singapore’s spacious bays provide calm water for sailors. Get out on the water with your crew and experience the city from a different perspective.
• Grab a Healthy Meal: Singapore has a vibrant food scene, incorporating elements from Chinese, Malaysian, European, and other cuisines. Some of that food is fatty and fried, while other is healthy and delicious. Eat some healthy food at one of these health restaurants.
• Enjoy A Spa Day: No stranger to the finer things in life, Singapore is home to many luxurious spas and saunas. Get pampered with tropical plants surrounding you
• Run With The Singapore Shufflers: Singapore is a place with strong community bonds. Fitness meet ups like the Singapore Shufflers Running Group let you make friends while staying fit.

• Soak in Sardinia: Take a trip to Sardinia, a large island off the east coast of Italy. This Mediterranean island has one of the longest living populations on earth and is the secret It is home to more centenarians than anywhere else in the entire world, so it is best to stay there and learn the secret to long life from the people who live it.
• Bike In Beautiful Abruzzo: Although there is no shortage of good cycling opportunities in Italy, Abruzzo in central Italy really lets you escape from the crowds and enjoy the outdoors. The area is sparsely populated but is home to a diverse environment, with 3 national parks, a mountain range, and coastal plains.
• Ski The Dolomites: Italy may not have the same reputation as Switzerland and Austria as a ski destination, but it rivals them in terms of natural beauty and exceeds them in relaxation. The Dolomites is the most popular ski destination in the country. Nestled in a wide range of mountains in the north east, this area is a great opportunity to enjoy the outdoors.
• Enjoy Frutti Di Marre: Unsurprisingly, fresh seafood is bountiful in a country with 7,600 km of coastline. There’s no reason to carb overload the entire time you are in Italy, nor should you think about on missing out on authentic local cuisine for the sake of your diet. Instead, eat some octopus, scallops, shrimp, squid, fish, and any of the other lean protein-packed fish options available throughout the country.
• Gaze At The Sea In Villa Cimbrone: Stress is draining you of your essence is a source of health risks. Our jobs, technology, relationships, and just about everything else has the potential to stress us out and contributes to increased cortisol levels. Traveling, especially in a tourist-dense country like Italy, can add a whole other slew of stressors. So take a break from the museums and cathedrals with a nice relaxing stint in a small town on the Amalfi coast. Stay somewhere like the Villa Cimbrone for a few days and take in the gardens and the sea, the great food and the friendly people. De-stressing is one of the healthiest things you can do!
• Horseback Riding In Sicily: Explore the Mediterranean island on horseback. From craggy mountains to rocky beaches, Sicily is as a perfect for a horseback riding. Cover more ground and enjoy the many health benefits of horseback riding this way. Most horseback riding adventures come with wine and delicious lunch.
• Experience the Sublime At The Duomo: Spiritual health is a key component of a healthy lifestyle, and there are many spiritual sites on the Italian peninsula. Even if you are not Roman Catholic, you will be in awe at the aesthetic and religious ornamentation of sites like Duomo in Florence.
• Walking Tour of the Colosseum: Experience the grandeur of the ancient Roman empire by taking a walking tour of the Coliseum. Once the house of athletic competitions ranging from gladiator battles to hunts, the Colosseum is now a way to kill a few hundred calories by exploring the ruins.
• Go Vegetarian: Italy is bursting with fresh fruits and vegetables that are high in phytonutrients and flavor. From eggplant to tomato to kale, every region has their own vegetarian dishes that they specialize in.
• Enjoy a Glass of Chianti in Wine Country: Italian wine is among the best in the world and a crucial component to any Italian vacation. Wine is actually good for you in moderation, so feel free to sip on a glass while gazing out at the beautiful countryside.

Ski Zermatt

 
Switzerland is brimming with famous ski resorts and chalets nestled in the mighty Alps. The biggest and most legendary of these ski resorts is at Zermatt. Located in southern Switzerland in the shadow of Matterhorn, this storied resort town has been the mountaineering and ski hotspot for the jet set since long before jets were even invented. Hit the slope knowing that skiing has numerous health benefits and is a great social activity.

Sail on Lake Geneva

  One theory has it that Lake Geneva is the location of the Garden of Eden. Anyone who has been there is inclined to believe that, because they know that it is heaven on earth. The tranquil blue water reflects the ancient snow capped mountains and dense forests that wrap around the lake’s craggy borders. It is small wonder sailors from around the world itch for a chance to sail the waters of Lake Geneva in the summer months. The physical health benefits of sailing combined with the tranquility of being on the water surrounded by beautiful nature is a blessing for mind, body and soul.

Celebrate the Fête de L’Escalade

In 1602 the Duke of Savoy invaded the city of Geneva. The Italian ruler coveted the wealth of his northern neighbor and concocted a scheme to sack the capital of the Republic. Under the cover of darkness, Savoyard commandos scaled the walls (escalade is the French word for wall-scaling) of Geneva in an attempt to open the gate. The citizens of Geneva found and defeated the saboteurs, and proceeded to route the Duke’s mercenaries waiting outside the gate. Geneva celebrates this historic victory every year with historical reenactments and festivities throughout the city. In addition to the health benefits gained by these rich social experiences, merrymakers can participate in the 5 mile run that kicks off the festivities of L’Escalade.

Play Chess In Zurich

Zurich is one of the world’s great chess cities, home to the famed Zurich Chess Challenge and birthplace of many master chess players. It is also a hotbed of amateur enthusiasts strategizing in parks and at cafes. The best part about chess is you don’t even need to speak the same language as your opponent; chess moves are universal. Flex your mental muscles and take a shot at the king.

Eat Raclette (Just Not Too Much!)

Fondue is the iconic cheese of Switzerland (that and the holey stuff), but Raclette is where it is really at. Traditionally grilled slowly over a wood-burning fire, this decadent white cheese is blanketed over small potatoes or vegetables for a savory experience. While cheese is high in fat and should be eaten sparingly, it is also filled with essential nutrients and proteins and thus healthy in moderation. We recommend draping the raclette over carrots, onions, and wild Swiss mushrooms for the healthiest way to indulge in this local custom.

Tour A Vineyard

Swiss wine is one of the world’s best kept secrets. While New World and Old World grape growers duke it out for limited shelf space at grocery stores, the Swiss are more than happy to keep their domestically produced wine to themselves. With more than 2,000 years of growing experience, Swiss wine is high quality and rarely sold outside of Switzerland. The vineyards are draped along mountainsides and in vibrant valleys. Take a tour of a vineyard and walk in the fresh air, all while enjoying a glass of crisp white Neuchâtel wine. As with cheese, it is best not to overindulge on alcohol, but drinking light to moderate amounts of wine actually has numerous health benefits.

Jam Out At Montreux Jazz Festival

For the past 50 years, music fans from across Europe and around the world have traveled to the French city of Montreux for one of the biggest celebrations of jazz music on the planet. Take part in this rewarding cultural experience and meet fellow music enthusiasts and enjoy some seriously high quality jazz. After all, listening to music is good for your health.

Enjoy A Glass of Mountain Water

Water is the healthiest beverage on the planet, and nowhere is it fresher and more delicious than in Switzerland. Just turn on the tap water at your chalet and you will be treated to a refreshing glass of cool mountain water. Despite eating some high-calorie foods, the Swiss have one of the lowest obesity rates in the world. One reason why is that they drink plenty of water instead of sugary processed drinks. So in Switzerland do as the Swiss do and drink your water.

Swim and Sun on Lake Lugano

Just north of the Italian border lies the idyllic town of Lugano. Like so much of Switzerland, Lugano is blessed with scenic mountain views and adjacent to a gorgeous body of water. Lake Lugano has sandy beaches and sunning lawns, with some of the warmest temperatures of any Swiss lake. Swim for some cardio and then enjoy a leisurely afternoon of reading, picnicking, and relaxing on the sunny beach. Healthy de-stressing days like that will even lead to a longer life down the road.

Hiking and Spa Day At Tschuggen Grand Arosa

A spa holiday at the Tschuggen Grand is the perfection of luxurious leisure. Globe trotters have sought out Switzerland as their spa destination for hundreds of years, as the restorative beauty of nature and fresh mountain air open sinuses and relieves stress. Spa resorts, such as the one in Arosa, relieve tension and alleviate aches and pains in the back. They also are located in the midst of a thousand healthy opportunities for exercise, such as hiking hilly trails and horseback riding through coniferous forests.

Save

• Become a Karaoke Superstar

Sync up with some Japanese locals for a night out and chances are high that you will end up at a karaoke establishment before the night is through. Your time in the spotlight is more than just a great opportunity for fun videos. Research indicates that karaoke is good for your health. The Osaka University study pointed to deep breathing, applause, and feelings of happiness spurred by light alcohol consumption as health benefits of karaoke that fortify cardiovascular and nervous system health. So carry on my wayward son!

• Visit Traditional Noh Theater

  

Noh is a traditional Japanese theatrical art form which blends music, dance movement, and drama in a startling package that is somewhere between opera and ballet. Noh is rich in tradition, with origins dating back to the Nara Period in the 8th century. The methods and famous wooden masks used by actors are passed down through generations.There are plenty of health benefits to watching a noh performance. The tranquil music and artistic expression distresses our minds and helps us achieve an inner harmony.

• Hike the Fushimi Inari Shrine

  

  At HFR we are strong advocates of both fitness and spiritual health. That is why we are endorsing a visit to the ancient Fushimi Inari Shrine, which is nourishing to both body and soul. Located in Kyoto, the shrine is nestled in the forested mountains. Visitors hike through thousands of vermilion torii gates under the watchful eye of fox statues and other Shinto relics. The hike takes delivers 3 hours of cardio, with the added benefit of being out in nature surrounded by sacred shrines. Expect a sublime and calming experience.

• Take A Dip in An Onsen

  

  Onsen are the colorful mineral hot springs popular throughout Japan. Bathers have relaxed in the open-air springs for millennia. It is a calming experience that can lead to either quiet contemplation or rewarding social interaction. Either way, the onsen baths are an excellent way to unwind. They are often in beautiful scenic spots and, depending on the mineral composition of the onsen, can be helpful for everything from eye disease to assuaging lower back pain.

• Relax at a Tea Garden

  

  Take a minute to relax from the hustle and bustle of touring Japan to have tea in one of the country’s many tea gardens. Japanese are among the best gardeners in the world, and they have a long tradition of tea, complete with a whole set of rituals. Share some thoughtful conversation with your traveling partner and soak in some natural splendor. Plus, green tea has health benefits including a reduced risk of heart disease and higher levels of cognitive function.

• Cycle the Shimanami Kaito

  

  Island hopping is usually done by plane, boat, or car (over a bridge), but Japan has a HFR-approved way of getting from one island to another: by bicycle! The Shimanami Kaito is a 70km toll road bridging to the main island of Honshu to the island of Shikoku, passing small islands along the way. The toll road is easily traversable by foot or bicycle, and treats travelers to beautiful scenery. Rent a bike and see wonderful views of the water, forest, mountains, and small towns.

• Enjoy a Kaiseki Meal

  

  Kaiseki is a form of high cuisine in Japan, similar to a multi-course meal at a gourmet French restaurant. It is a tour of Japanese cuisine, prepared in 14 courses of small dishes that capture the simplicity and dedication to quality ingredients famous in Japanese cuisine. While not every kaiseki course is healthy, most are very nutritious and low calorie. Kaiskei features seafood, fresh vegetables, and fermented foods, all of which contain health benefits. It is also a strong bonding moment with your dining companion, as kaiseki meal will take the whole evening and offer opportunity for heartfelt conversation and a shared experience.

• Learn The Art of Kyudo Archery

  

  Kyudo is a Japanese martial art using large bows and bamboo arrows. It is an ancient practice originating from the Samurai days, when archery was critical in warfare. Kyudo combines the immense strength needed to operate the bow with zen principles such as meditation to increase focus. The principles of it help practitioners to avoid conflict and refrain from aggression. While it takes months to achieve any type of proficiency, visitors can go to an archery range and try their hand at the bow under the careful watch of an instructor.

• Sample Sushi & Sashimi

  

  Seafood takes center stage in Japan’s culinary tradition, which is not surprising considering it is an archipelago nation. With world famous fish markets all along the coast, quality fresh seafood is readily available throughout the country. Sushi and sashimi feature fish that is high in omega-3, lowers bad cholesterol, reduces risk of heart attack, and increases the body’s metabolism. Just remember that there are some health risks involved in eating raw fish!

• Explore the Coral Reefs of Okinawa

  

  The island of Okinawa is one of the healthiest places on earth and in Japan, thanks to its healthy diet and active lifestyle. It also is adjacent to underwater splendors in the form of coral reefs. Scuba diving is very popular on the island, and there are many diving shops that can transport visitors to a watery paradise. See some fish in their natural habitat then eat some fish at one of Okinawa’s celebrated restaurants.

• Basketball shoes/trainers Basketball shoes have exploded in popularity and account for a major portion in the uptick of activewear sales. Endorsed by famous NBA players, sporting space-age designs, and in a rainbow of colors, basketball shoes are firmly entrenched in the fashion market. This is good because anyone wearing a pair of athletic trainers has proper arch support for their feet and can participate in a spontaneous game of ball.
• Yoga Pants Like basketball shoes, this piece of workout clothing has found its way into couture fashion. Their benefits are similar: women wearing yoga pants can stop off at the gym or yoga studio after running errands without needing a wardrobe change. We promote any article of clothing that you can be active and fashionable in.
• Wrist fitness trackers The time of the watch is over. Fitbit and other wearable activity trackers are appearing on wrists across the world. They are sold in a variety of colors and have a sleek, aesthetically-pleasing appearance, so they can be mixed and matched with outfits in the same way as a watch. Instead of keeping track of time, they track your steps, sleep, and heart rate so you can make sure you meet your exercise levels for the day.
• Pullovers Fleeces Fleeces by outdoor clothing companies are a casual and stylish way to keep warm. They are also made with materials that wick off sweat and can be used in active outdoor activities in cooler weather.
• Tank Tops Both men and women enjoy wearing shirts that show off their arms in the summer. These shirts help you cool down on hot days, but because they have your arms exposed they encourage you to keep them toned by hitting the weights at the gym or doing #PushUpsEverywhere. Just makes sure to apply sunscreen.
• Clutches Small pocketbooks and wallets are a chic way to be gentle to your neck, spine, and shoulders, instead of lugging around that suitcase of a purse.
• Choose Flats Over Pumps Skipping the stilettos is a great move for the health of your spinal cord and feet. Since most of your weight is being balanced unequally when you wear heels, it can cause some serious health problems. Try grabbing a pair of flats instead!
• Sun Visors & Hats According to dermatologist Dr. Doris Day, for every extra inch on the brim of your hat or visor, the risk of skin cancer is lowered by 10%. This is because the protection shields your hair, eyes, and skin from the harmful UV rays of the sun. Of course you need to pair your headpiece with some oversized sunshades, and add sunscreen with an SPF of 30 or higher!
• Loose Clothing Skip the risk of infections that are caused by clothing or undergarments that are too tight. If you switch to a wardrobe that has more cotton based, looser clothes than you will give your skin more ability to breathe and sweat. This is healthy because, restrictive clothing keeps moisture ad heat in, which is an ideal environment for a yeast infection.
• Oversized Sunglasses Protecting harmful UV rays is essential to maintaining eye health. Sunglasses that have 100% UV protection filter both UVA and UVB rays, which are the most harmful. If you choose to rock oversized sunglasses, the extra coverage shields soft tissue around your eyes as well.

Okinawa, Japan 

Japanese citizens are more likely to reach the age of 100 than anywhere else on earth, and Okinawa is one of the healthiest parts of Japan. People are more than twice as likely to reach an average age of 90 as Americans. Why? Their diet certainly helps. Dr. Craig Wilcox said “the Okinawans have a low risk of arteriosclerosis and stomach cancer, a very low risk of hormone-dependent cancers, such as breast and prostate cancer. They eat three servings of fish a week, on average … plenty of whole grains, vegetables and soy products too, more tofu and more konbu seaweed than anyone else in the world, as well as squid and octopus, which are rich in taurine – that could lower cholesterol and blood pressure.”

Sardinia, Italy 

Off the coast of Italy lies Sardinia, a large island with a rich tradition of healthy, active lifestyle. Sardinians benefit from a healthy diet, plenty of exercise, and a strong sense of community. That is why Sardinia is home to more male centenarians than anywhere else on earth.

Danderyd, Sweden 

Sweden is behind only Japan and Switzerland in terms of life expectancy, and Danderyd, just north of Stockholm, is the municipality with the highest life expectancy in Sweden. Excellent medical care and a healthy diet explain long life in Sweden.

Ikaria, Greece

Inhabitants of this Mediterranean island, named after Icarus, live up to 8 years longer than Americans. They hail from a land with a healthy diet, fresh air, and friendly, sociable people. They also have a much lower incidence of cancer and no reported cases of dementia. Cardiologist Christina Chrysohoou found that the Icarian diet “featured a lot of beans and not much meat or refined sugar. The locals also feast on locally grown and wild greens, some of which contain 10 times more antioxidants than are found in red wine, as well as potatoes and goat’s milk.”

Loma Linda, California

Members of this adventist community live an average of ten years longer than the average US citizen. Their faith instructs them to treat their bodies as temples: little or no meat or fish, no smoking or alcohol, plenty of exercise and a sense of purpose. They follow a biblical diet, which tends to be as organic and minimally processed as possible. A testament to their dedication to healthy diet can be seen at the Loma Linda Market near Loma Linda University, which has bin after bin of beans and grains; there’s no meat section. There is a McDonald’s in a shopping center, but it moved in only after a fight; the arches are demure, and a countertop poster advertises veggie burgers.

Nicoya, Costa Rica

This Caribbean island village is a place where the stress levels are low and the diet is mostly pants based. “Nicoyans specifically have water that percolates through the limestone and it’s very high in calcium and magnesium quite literally, it might be a little bit in their water they tend to have fewer fatal broken hips — their bones tend to be stronger.”

Hunza Valley, Pakistan 

HFR profiled why the residents of this Northern Pakistani village live long lives than the rest of the world. We found that physical activity, low-calorie diet, and lots of apricot juice.

Switerzland 

A high GDP has translated into an almost 82 year life expectancy in Switzerland. A great health care system, fresh air, and an active lifestyle has benefitted them greatly. Not to mention, according to the Huffington Post, Switzerland is home to one of the world’s most thriving economies and also one of the happiest populations on the globe.

Iceland 

Both a nordic and an island nation, Iceland has one of the highest life expectancies in the world. High life expectancy can be attributed to a healthy diet with lots of seafood, water therapy, gender equality, and exercise.

 Singapore

This small nation has some of the best health care in the world and its citizens are happy to use it. All Singaporeans are required to invest in a medical program called Medisave. The city also invests in a lot of public health programs. According to CNN, Singapore’s more successful health campaigns have included rental bicycle, trans fat-free and anti-smoking programs. There’s also an entire government agency, the Health Promotion Board, dedicated to promoting healthy diets, exercise, health education and regular screenings. 

You can also read HFR’s list of Top 10 Healthiest Countries in the World list and Top 10 Healthiest Cities in the World list.

Samir Becic, 4 times Number 1 Fitness Trainer in the world and the Health Fitness Revolution team researched all the available data on late night talk show hosts online and narrowed it down to these 10. We used a combination of interviews, internet, library, industry literature, and Samir Becic’s knowledge of over 33 years in athletics coupled with his experience as 4 times Number 1 Fitness Trainer in the World.

It’s definitely not easy to be healthy and fit when your career keeps you busy with early call times and a hectic schedule. These late night talk show hosts are a great example to their fans and viewers because they not only promote healthy lifestyle, but they live it- by example. On our quest to find the fittest, HFR came across many hosts that looked very fit but since we could not find any information about their healthy lifestyle, it made them ineligible for the list. We hope that those hosts that are fit will begin promoting it more and that those that made this list continue to be great examples!

Here are the Top 10 Fittest Late Night Talk Show Hosts:

Stephen Colbert

• NASA named the space station treadmill after him: Combined Operational Load Bearing External Resistance Treadmill (COLBERT)
• Jokes that his daily routine involves:
  • a protein shake thrown in the face of a jaguar
  • Crab walks for 25 miles and stabs a mountain
  • Finishes up with self flagellation and some catapult work
• Attended the 2014 Shape & Men’s Fitness Super Bowl Party
• Practices yoga
• “The Colbert Report” sponsored the US Speedskating team at the 2010 Winter Olympics in Vancouver.
• Colbert tied with Matthew McConaughey in 2009 for Yoga Dork’s sexiest male celebrity yogi
• Upon learning the US Speed Skating team had lost their sponsor — a banking firm that went belly up in the financial meltdown — Colbert rallied his fans to donate the necessary $300,000 to the team using his TV show, The Colbert Report, as a fundraising platform and to simultaneously cheerlead the less popular Winter Olympic Games.

Carson Daly

• Dropped 30 pounds as part of his New Years Resolution 2005 and has kept it off
• He said “As I entered my 30s, I wanted to eat healthy and be healthy”
• He said he needed to get focused in work and in life
• Cites the California weather as an easy motivator for him
• WebMD named him among their 2014 Health Heroes for his work with creating gardening space for kids in Brooklyn to encourage them to grow- and eat- healthy fruits and vegetables within their “concrete jungle”
• Has done SoulCycle
• Frequently bikes around Santa Monica

Jimmy Fallon

• The first lady, Michelle Obama, challenged him to a fitness competition on his show and though he lost (in a funny way), he stays very healthy in order to keep up with his hectic schedule.
• He drinks green juices that are a mixture of spinach, parsley, and to quote the comedian “God knows what else is in it.”
• He takes daily fish oil supplements, eats salads, and trains regularly with a trainer.
• Fallon is treating his new duties like a boxer training to go extra rounds. (Cue Rocky music here.)
• These days the comedian sleeps more, goes out less, and takes care of himself- because he realizes that without the host, the Tonight Show’s 200+ performances cannot go on!

Chelsea Handler

• Chelsea Handler didn’t grow up knowing how to eat healthy- and she spent years yo-yo dieting because of her choices- because she didn’t know any better.
• Now she enjoys living, and eating healthy.
• Eats fresh wholesome foods-avoiding anything processed-whenever possible.
• Her day typically begins with a bowl of oatmeal mixed with a scoop of protein powder and a spoonful of ground flax seeds. Turkey and an arugula salad with shaved Parmesan (no dressing) is always her mid morning snack, and for lunch, she usually has sushi.
• Although she’s always been active, Chelsea says finding a workout she loves-and can commit to-has been a huge challenge- she’s tried yoga, and gets bored on the treadmill, but pilates, however, has been just the right fit. “It’s been the most gentle on my body,” says Chelsea. “I’m longer and leaner and much more graceful. I can honestly say it’s changed my body-and my life.”
• *Note: Although we know her E! talk show was cancelled last year, in 2016 she will launch her new talk show on Netflix, making her the only woman late night talk show host.

Chris Hardwick

• Quick drinking in 2003
• Lost 40 lbs since then
• Said he had reached a low point in his life and started exercising, eating better, and stopped making excuses
• “I humbly place my lowpoint at your feet and tell you that if you’re thinking about making improvements in your life, TODAY IS THE DAY TO START. Quitting drinking, starting exercising, eating better, pursuing your passion, hugging more puppies–whatever it is. Don’t think about it. Just do it. Over-thinking the “hows” and “why comes” will put you in a neverending loop of inactivity. You have the power and ability to change the future with a simple “pro-you” decision.”

Jimmy Kimmel

• Uses a treadmill desk to stay fit
• He installed a treadmill desk in his office in 2012. “I read somewhere that sitting all day can cut 15 or 20 years off your life,” he explains. “It’s worse than smoking. We weren’t meant to sit this much,”
• Often mocks fad diets and workouts on his show

Conan O’Brien

• Has been said to workout for hours everyday to maintain his physique.
• He even released his workout playlist for the app Rdio, which he says helps keep him motivated.
• Regularly cycles, with many paparazzi pictures of him frequently cycling.
• On a recent episode of Chelsea Lately (who is also on this list!) a shirtless Conan looked trim and fit- which shows that he clearly has a healthy dose of fitness in his daily routine.

Jon Stewart

• Played soccer in college
• Coached a high school soccer team
• Was a puppeteer for children with disabilities
• On his show he has talked about American Healthcare system, and the health of American people in general
• Although he recently stepped down from the Daily Show, at the time we researched this list, he was still hosting a late night talk show.

Seth Meyers

• Is a runner, runs about 4 times a week
• Endures in weight training 3 days per week
• Enjoys drinking juice in the morning because of it’s health benefits
• Tries to eat every 4 hrs, does not believe in dieting
• Cycled at the 2012 Cycle For Survival  
• Inspired by cancer survivors, and frequently touts the motto of not giving up!

John Oliver

• Although information of his personal health and fitness routine is not readily available, he was pictured in this month’s Rolling Stone posing with a cricket bat.
• He made our list because he frequently makes the American people question their health and nutrition standards, such as the atrocious chicken industry standards, Dr. Oz’s show, and the unethical sugar industry. He plays an important role in raising health and nutrition awareness.

Here is the study: “Horseback Riding Linked to Increase in Hormone Levels in the Elderly” presented to you by the author of the book ReSYNC Your Life Samir Becic

The study compared two groups, each composed of 10 elderly adults. While pre- and post- exercise tests on hormone levels were conducted on all subjects, only one group was given horseback riding exercises; the other served as a control group.

Comparatively, the study found the horseback riding group had significantly higher levels of serotonin and cortisol versus the control group.  Pre-exercise and post-exercise tests conducted on the groups also found the horseback riding group had a significant increase in serotonin and cortisol levels following their exercise.

Serotonin and cortisol are highly important hormones in the human body. While the majority of serotonin resides in the GI tract, the neurotransmitter regulates sleep, appetite, and mood. Essentially, serotonin can affect how much sleep you need and receive, whether or not you are hungry (and by extension, whether or not you choose to eat), how happy, sad, or frustrated you feel throughout the day, and even sexual arousal. A lack of serotonin is believed by some scientists to lead to depression.

Cortisol, on the other hand, is primarily known to regulate blood pressure, metabolism and blood sugar levels, all of which are especially important to monitor in the elderly.

Read: Top 10 Health Tips We Can Learn From Horses

Read: Top 10 Health Benefits of Owning a Horse

Read: The Social and Mental Benefits of Horse Ownership

Mavericks, California, United States

About / Location: Mavericks is a surfing location in Northern California, USA. It is located approximately 2 miles (3.2 km) from shore outside Pillar Point Harbor, just north of the town of Half Moon Bay at the village of Princeton-By-The-Sea.

Surf: After a strong winter storm in the northern Pacific Ocean, waves can routinely crest at over 25 feet (7.6 m) and top out at over 80 feet (24 m). The break is caused by an unusually shaped underwater rock formation.

Climate: Mavericks sea temperatures peak in the range 13 to 17°C (55 to 63°F) on around the 23rd of September and are at their lowest on about the 7th of April, in the range 10 to 14°C (50 to 57°F).

Difficulty: Very few riders become big wave surfers; and of those, only a select few are willing to risk the hazardous, sometimes deadly, conditions at Mavericks. An invitation-only contest is held there most winters, when the waves come.

Laniakea, Oahu, Hawaii (Turtle Beach)

About/ Location: Oahu’s North Shore is home to some of the world’s biggest waves, and Laniakea may be the best point break on the coastline.

Surf: flat 0-2 ft in the summer, rough 4-12 ft in winter

Climate: The average day time temperature at sea level in summer is 29.4C / 84.92 and the average winter temperature is 25.6C / 78.08F. Nighttime temperatures are about 5C / 41F lower than during the day. Sun protection is very important, especially for children and young adults.

Difficulty: Strong currents and the nearly exposed reef bottom at low tide make the spot dicey at times.

Supertubes, Jeffrey’s Bay, South Africa

About / Location: Sometimes referred to as “the mecca of all waves”, Supertubes is known to offer rides up to 300 meters long. Regarded as one of the best right hand point breaks in the world, J-Bay proudly plays host to the annual Billabong Pro ASP World Tour surfing event each July.

Surf: Starts working at 1.0m-1.5m / 3ft-5ft and holds up to 3m+ / 10ft+.  It is very consistent (150 day/year).

Climate: Super Tubes sea water temperatures peak in the range 22 to 25°C (72 to 77°F) on around the 2nd of February and are at their coldest on about the 6th of August, in the range 18 to 20°C (64 to 68°F).

Difficulty: Advanced surfer

Superbanks, Gold Coast, Australia

About / Location: The Superbank is a large man-made sand bank extending around 2km from Snapper Rocks Point, through Rainbow Bay, Greenmount Point, Coolangatta Beach, and ending at Kirra.

This highly regarded right break is one of the longest and hollowest waves in the world, but this stellar reputation has a downside… it draws a crowd! On a good day, up to 200 surfers can be found jostling for a piece of the Superbank’s action.

Surf: Starts working at 1.0m-1.5m / 3ft-5ft and holds up to 2.5m+ / 8ft+

 Climate: Kirra sea water temperatures peak in the range 26 to 28°C (79 to 82°F) on around the 5th of February and are at their minimum on about the 16th of August, in the range 19 to 22°C (66 to 72°F).

 Difficulty: Advanced surfer. It Rips / undertows you.

Hossegor, France

About / Location: Located on the Atlantic, this expert surfing spot has been dubbed the “surfing capital of Europe,” so naturally the rich and the famous have mansions and holiday homes near the beach (previous owners include the likes of singer-songwriter Jack Johnson).  People come from miles around to watch the pros ride tubes, and heavy walls break on the unnervingly shallow sandbank. Tubes here rival Hawaii, but come minus the coral.

Surf: Tide ranges can reach 14ft/4.5m on spring tides

 Climate: Hossegor – Le Nord water temperatures peak in the range 20 to 25°C (68 to 77°F) on around the 10th of August and are at their coldest on about the 1st of March, at 12°C.

 Difficulty: Moderate depending on the day. Beware when the surf gets big and stormy – rips are common and extremely powerful; many people drown every year. The water is not as dirty as the Basque Coast. During the winter, beaches often get covered in rubbish washed up by big storms. Hossegor is a small town with a large surf community, so respect the locals – they are amazingly tolerant.

Surfrider Beach, Malibu, United States

About / Location:  Grab a longboard and surf Beach Boys style on these small perfectly formed crests where Johnny Fain and Miki Dora once surfed in the 1950s. However, expect it to be absolutely rammed for exactly this reason.

 Surf: 2-3 ft and fair, knee to waist high.

 Climate: WATER TEMP: 57-59° F

 Difficulty: Easy

Tamarindo Beach, Tamarindo, Costa Rica

About / Location: Perfect for beginners through to experts, this half-kilometer stretch of beach with warm water waves reaches heights of three meters. It’s surrounded by nature and you’ll no doubt see howler monkeys swinging through the trees or parakeets screeching in the background while you’re patiently waiting for the next wave.

 Surf: It builds to 2-3 feet overhead a few days a week. It maxes out at double overhead.

 Climate: range: 27.8 C / 82.04 F to 29.3 C / 84.74 F

 Difficulty: Tends to receive distant groundswells and the ideal swell direction is from the west northwest. Both left and right reef breaks. Sometimes crowded. Hazards include rips and rocks.

Bundoran Beach, County Donegal, Ireland

About / Location: The cold doesn’t deter die-hard fanatics from these shimmering green waters that produce rolling waves from the moody Atlantic, shaped by bouncing off of the headlands and flat rock reefs. Surf here and the charming Irish locals will offer tips and advice.

 Surf: The tidal range can reach 12ft and most spots will be stable for two hours at low tide and high tide.

 Climate: Bundoran water temperatures peak in the range 13 to 17°C (55 to 63°F) on around the 7th of August and are at their minimum on about the 21st of February, in the range 8 to 10°C (46 to 50°F)

 Difficulty: You won’t be leaving Ireland with a suntan, and if you don’t like wind and rain, don’t go. Many of the reefbreaks are treacherous. No lifeguards at most surf spots. Tidal ranges are large. Ireland is a very welcoming land, and hassles in the water are rare. Travel in small groups, respect the locals by waiting your turn.

Tofino, Vancouver Island, Canada

About / Location: The surfing capital of Canada offers a fun, picturesque break on the west coast of the island and is surrounded by a looming rainforest. It’s suitable for all abilities and stances, just be sure to bring a thick wetsuit — it can get pretty chilly out there.

 Surf: Anywhere from 3ft- 8ft+

 Climate: Tofino sea water temperatures peak in the range 13 to 17°C (55 to 63°F) on around the 13th of August and are at their lowest on about the 29th of January, in the range 7 to 9°C (45 to 48°F)

 Difficulty: Easy, Only danger is cold water.

Watergate Bay, Cornwall, England

About / Location: It’s less famous than Fistral Bay but has even more English charm, is less crowded and equally as surfable. When you’ve finished there’s a cute bistro on the beach where you can tuck into delicious steaks and locally sourced fish.

 Surf: 2ft- 9ft+

 Climate: Watergate Bay sea temperatures peak in the range 15 to 18°C (59 to 64°F) on around the 13th of August and are at their minimum on about the 1st of March, in the range 9 to 10°C (48 to 50°F)

 Difficulty: Rocks, cold water, strong riptides, sewage and summer crowds. Cornwall suffers from intense traffic jams on holiday weekends, the roads are notoriously thin and traveling times are always longer than expected.

Follow us on twitter and facebook and visit www.healthfitnessrevolution.org!

As a result, HFR came up with ten health tips you could implement into your daily life to improve your pool game.

• Eat a light dinner – Eating a light dinner improves mood, gives you quicker reflexes, and can give you peace of mind the following morning. To boot, eating foods high in magnesium promote a higher quality of sleep, giving you a longer, deeper sleep, making it easier to wake up in the morning to get your day started at the pool hall.

• Have a good nights rest – Piggybacking on our first point, having a good night’s sleep allows for your body to be well rested, giving you greater control of your body throughout the day. Furthermore, having a higher quality of sleep enables your brain to process more information  – say of tips you learned to improve your pool game – enabling you to improve your ability to perform tasks, such as aiming, having a steady hand, and applying the right amount of force to a strike.

• Calm nerves – Eating whole grains can decrease anxiety and calm the nerves, which is imperative in pool. Pool, of course, requires finesse and precision ad feeling antsy will ultimately lead to a poor game. Eating whole grains may help keep you calm as it promotes the release of serotonin, a neurochemical that allows you feel more in control.

• Upper body strength – As pool requires you to hold and aim a stick, having the strength and capability to do so is a must. Executing a shot, regardless of aim, involves shoulder and arm strength. Doing a quick and easy arm and shoulder workout will make shooting the stick feel effortless.

• Hand-eye coordination – Good hand-eye coordination is necessary for being a good pool player because one needs to set their sights on a pocket and execute the shot. One thing you can do to improve your hand-eye coordination is playing catch. Throwing and catching a ball allows for your eyes and hands to react in sync;continued practice at gradually increasing speed will enhance your reflexive abilities, which can not only increase your aim but also give you a sharper, quicker shot.

• Meditation – The art of staying zen keeps the mind and body relaxed. Meditation is good for reducing stress and increasing concentration. Concentration is key in a game of pool. Your mind needs to only focus on hitting the balls into the pockets and nothing else. Mediation will certain increase your attention span, allowing your to focus longer and deeper on the task at hand.

• Stretch – In a single match of pool, players can stretch their bodies at least twenty times as they extend and reach across the table. For more demanding shots you might have to lean far across the table and angle yourself in an otherwise unorthodox positions to get the shot you want. Stretching before a game will loosen your muscles, increasing immediate flexibility during the game.

• Drink lots of water – Staying hydrated is always important during a sport, competitive or recreational. Before and throughout the game you should drink water to help energize your muscles and your brain.

• Body alignment – Good stance and body alignment should be a number one focus for pool players. To line up the perfect shot you must first line up your body correctly. Acknowledging your posture is the first step to correcting your body alignment

• Have fun! – Having a good attitude improves your overall mood. Even in competition or in facing adversity, you can remain focused and happy at the same time if you truly find yourself enjoying the sport.

See our Top 10 Health Benefits of Playing Billiards!

Check out more of our health tips!

Click here for more top 10 articles!

And let’s admit here, there’s a lot of pressure to have fun. But for many budding teenagers, young adults, adults, and growing families, defining fun in the summer time is an all-encompassing question that takes into account the various personalities, hobbies and general interests of those involved.

So HFR decided to make your itinerary planning a little easier and created a list of the top 10 adventures you and the squad can embark on this summer.

Explore your city – The city you live in has more to offer than you know. While you may be bored with the usual malls, eateries and the idea of your city, simply because you live or work there, it’s always nice to take time truly get to know your surroundings. This means looking for those hidden treasures, those local shops, restaurants, entertainment centers. During the summer you may have a lot of free time, so spend it outdoors soaking up the sun as you stroll through your concrete jungle.

Visit Museums – Museums are a great, inexpensive way to get cultured. These days, many museums run rather low prices, meaning either free or the cost of about a fast food meal (take your pic: fast food or inspiring art and history). It is also a great way to keep cool in the summer heat while stimulating your mind, as most museums – especially art museums -keep indoor temperatures look to preserve art and artifacts. Visiting museums can be an effective way of learning in an informal setting as you can choose to learn about the things that interest you the most.

Finally do that road trip – If you’re feeling particularly adventurous, hit the road! For a day, a weekend, or even a whole week, a road trip is the way to go when you’re in need of new scenery. Go alone, with family, or with a group of friends and it’ll be a great experience. Sit back, enjoy the drive and the road, hitting destinations you planned or didn’t plan. Just hit the pedal and go!

Camping – Tired of spacing out in front of your TV/computer/phone? Why not drop the technology and get in touch with nature? Pack up some bare necessities, hit the road for some off-the-road woods and prepare yourself for a night out in the wilderness. Camping is a great way to seclude yourself from the hustle and bustle of work and whatever personal chaos you deal with and is also an excellent way to get closer to friends and family through intimate socialization. You’ll even get great exercise out in the wilderness trekking over the terrain.

Kayaking- With the heat of the summer so constant and naturally working up a sweat on your skin with minimal physical effort, being near large bodies of water can be the most refreshing temptation you’ll need to satisfy. Kayaking is a great way to do, get a little exercise in, and have fun. Bonus: odds are, you’ll get spectacular view of the scene before you as continue to paddle along the river, lake – wherever you are!

Hit the beach – A classic summertime activity, heading to the beach can be a great place to soak up the sun, cool down, and all around relax and have fun. In fact, studies have shown going to the beach can reduce levels of stress and anxiety – the clashing of the waves, the sand between your toes, all of it can be quite therapeutic for the mind. It is also a great way to take in some of the sun’s vitamin D and breathe some fresh air. And the best part is it’s 100% free!

Mosh at Some Concerts and Music Festivals – Concerts are a great way to let loose. It allows you to relieve all your stress without having to think twice about it. At concerts, you’ll have a ton of fun, surrounded by people all looking to have a great time by dancing and enjoying the music. Jump up and down in sync with everyone around and let the good-time ambiance and adrenaline inspire you.

Horseback Riding – Horseback riding yields numerous benefits and is a fantastic way to soak up the outdoors while feeling the wind breeze through your hair. A great hobby for adults and children, horseback riding can be done with many people if you’re looking for a casual way to socialize, or, if you’re looking for some solitary time, a great way to get lost with you and your trusty companion. Gallop along the pasture, along the beach, through the wild and rocky terrain – just be sure both you and your horse are having a good time.

Skydiving – Summer is all about trying new things, so why not check skydiving off your list? – and odds are, skydiving is on your list. This free-falling activity will get your adrenaline pumping as you allow gravity to drop you at increasing speeds, giving you that amazing rush that’ll boost your confidence. You’ll feel limitless and you’ll walk with a new stride in your step once you accomplish this crazy adventure. Not sure where to skydive? We think we’ve got some ideas for you.

Visit the Zoo- If you love animals, the zoo is one way to visit many different kinds of species. See everything from alligators to zebras, amphibians to mammals. Watch as they engage either other, engage trainers, and even engage you as seeing and learning about various species of animals can stimulate the mind. The zoo is fun for all ages and can be a great way to bond with nature while still being in your own human habitat.

Check out more top 10 articles here!

Want to hit up some places this summer but not sure where? See our travel articles.

HFR compiled a list of the top 10 sailing destinations to head to before you die. Make sure you’ve got your sunglasses and boat shoes on and prepare for a scenic view.

Thailand 

• Thailand offers towering limestone cliffs, sparkling and vivid lagoons, and unusually unique mangroves.
• Once here, you can experience Thailand’s marine and fishing culture and visit remote harbors and marinas
• Popular tourist destinations include Langkawi, the gateway to Malaysia. nicknamed the Island of Mysteries; and the archipelago of Ko Chang consisting of 52 small islands. South of Ko Chang is a protected marine park with renowned snorkeling and anchorages.

Greece

• Anchored on the Mediterranean, Greece’s 9,000 mile-long coastline and illustrious, clear water offers plenty of islands to sail between.
• The Greek coast is dotted with hidden bays and marinas while the mountainous and arid landscape makes for a backdrop worthy of the Greek gods themselves.
• The are five major sailing areas along Greece: the Cyclades, Sporades and Dodecanese, the Ionian sea, Crete, and the Aroglida and Saronic gulf.
• The local phenomenon called Meltemi – a dry, katabatic wind – makes sailing in Greece ideal during May and September.

Australia 

• The Great Barrier Reef is already famous for being one of the greatest wonders of the natural world, but sailing along the reef can provide you with an experience few visitors will experience from traditional, dry-land tours.
• While sailing, you can view the wildlife entirely unique to the Great Barrier Reef while enjoying the crystal blue waters.
• Sunsets along the reef are said to be unlike any other sunset, while night sailing can give you one of most majestic views in stargazing.

French Riviera 

• Known as the the Cote d’Azur to many and the French Riviera to others, this French coastline stretches along the Mediterranean from Marseilles to the Italian border.
• One of the most luxurious sailing spots, here you can participate in the yacht racing extravaganza Les Voiles de St. Tropez, rub elbows with the richest of the rich and the world’s socialites on Billionaire Row along Monaco, Cannes, and Antibes Harbors, and experience world-class beaches including Pampelonne Beach or Cavalaire-sur-Mer.
• The French Riviera is packed with quaint towns and harbors allowing you to experience small town life and luxury while on land.
• At sea, you are given an incredible french coast and its picturesque villages.

Croatia 

• With crystal-clear water for miles and thousands of unique islands to sail to, the yacht culture in Croatia is among one of the best in the world. So much so that Croatians wait all year for it to draw on tourism.
• Croatian sailing offers spectacular views including having a coastline dotted with crumbling castles, charming villages and spectacular scenes of natural environment.
• Subject to several strong winds as well as gale force gusts coming from the north and northwest
• Sail past the Sea Organ on the coast of Zadar: a marble stairway leading to the seashore. As waves push water under the stairs through metal pipes to make mellow, melodic tunes.

New Zealand 

• A country composed of many islands, sailing is one of the fundamental experiences of New Zealand culture and is even home to the locally designed P-class dinghy.
• North Island has some of the world’s top beaches, including Northland, Auckland, Waikato, and the Bay of Plenty. In fact, Auckland, is sometimes referred to as the City of Sails.
• Off the east coast of the South Island is one of the only places in the world you can easily see sperm whales.

The Grenadines 

• With only 9 of the 32 islands inhabited, the Grenadines are an ideal place to experience a tropical getaway, especially if you’re looking to get away from torrential crowd of tourists.
• The aesthetic of the Grenadines features white sand beaches and tropical waters, while the wildlife includes turtle sanctuaries and iguanas. During the whale migration season, it wouldn’t be uncommon to frequently see whales swimming by.
• Sail by Port Elizabeth, where you can look at the beautiful shops lining the Admiralty Bay and the natural amphitheater in the hills behind them.
• Explore the coast and see the volcanic formations on St. Vincent
• The best reefs in the Grenadines are on the windward sides of Mayreau, Tobago Cays, and Union Island.

Zanzibar 

• Located on the Indian Ocean, Zanzibar is surrounded by warm, turquoise waters and white beaches and has a rich cultural blend of both Swahili and Islamic influence
• Sailing is a must on this island, and to truly experience it, consider sailing on the traditional wooden dhows
• Aside from sailing, tourist activities include scuba-diving, deep sea fishing, and kayaking.
• As for wildlife, there is an island that is a hub for bottlenose dolphins and humpback whales off the south coast of Zanzibar Island. One may find even find benign species of sharks just outside the reefs.

Montenegro 

• Montenegro has a huge sailing culture and celebrates sailing several times a year. Europe’s southernmost fjord has 180 miles of unspoiled coastlines and boasts 42,000 different species of fish.
• One of the places you can sail by in the Bay of Kotor is Our Lady of the Rocks, an artificial island home to the Roman Catholic Church of Our Lady of the Rocks, originally built in 1632.

British Virgin Islands 

• The British Islands features vivid images you thought you could only see in travel magazines and photo editing software. The islands feature several picturesque beaches, including the Baths, the leading attraction located on the island of Virgin Gorda which includes grottos, small pools, and too-smooth-to-be-natural rocks and boulders.
• Chikuzen – The Wreck- is nine miles northwest of Virgin Gorda. This remote wreck site is  subject to unfavorable ocean conditions, but the 246-foot refrigeration ship is a hub for marine life including groups of snappers, grunts and jacks along with schooling barracudas.
• Other islands that separate the channel from the open Caribbean include Peter, Norman, Cooper, Salt, Ginger and Dead Chest. The Dog Islands are renowned for being marked by underwater topographists to include such wonders as underwater arches and canyons created after millenniums of erosion.
• Beyond sailing, tourists can engage in a variety of activities like scuba and deep sea diving to witness coral gardens along surrounding reefs, seamounts which rise from the ocean floor and the resting places of many shipwrecks, brought to the bottom of the sea in a mass graveyard of decaying driftwood and pirate treasure.

Interlaken, Switzerland

Sitting at the base of the Swiss Alps and in between Alpine lakes Thun and Brienz, skydiving in Interlaken has been rated as one of the most extraordinary locations to skydive.  Skydiving in Interlaken offers drops from either helicopter or plane and is noted to be one of the more affordable places to skydive while also allowing visitors to engage in other adventurous activities.  Skydiving in Interlaken allows divers to float over frosted mountain tops, deep blue lakes, waterfalls, valleys and villages giving visitors a remarkable view that is hard to forget.

Palm Jumeirah, Dubai

Dubai is quickly climbing to the top of the list for the most scenic places to skydive.  Ranking as number two, Dubai is praised by divers for the breathtaking view of the man-made peninsula extending out into the Persian Gulf. Dubai also houses one of the biggest international skydiving championships in the city-based area.  Skydive Dubai offers helicopter drops with a generous drop zone with an area size of 260,000m allowing divers to view the tallest building in the world, Burj Khalifa.  After the adrenaline rush of the dive, visitors can also plunge in Arabian sea and enjoy the live night life that Dubai has to offer.

Mount Everest, Nepal

Claimed as the “holy grail” of places to skydive by dedicated skydivers, Mount Everest offers landing from the highest drop zone in the world measuring at 12,350ft.  Mount Everest can be known as the ultimate diving experience, however, it costs  a pretty penny to venture over this side of the Himalayas and bookings are done six months in advance.  Pricing at nearly $20,000 to dive, Mount Everest is definitely one of the most lavish places to skydive and may be reserved for for those who are looking to bring in their bucket list with a grand finale.

Wollongong, Sydney, Australia

Aside from the thrill and adrenaline rush of falling through the sky for nearly 14,000ft, the view is the most important element of skydiving.  Wollongong offers a miraculous view of the Australian coastline and also a full view of Sydney.  What better drop zone is there than on the beach?  Skydiving in Wollongong allows for divers to land directly on the beach with the option to take a refreshing swim afterwards.  While plummeting divers also may get the rare view of whales or dolphins swimming below in the water off the coastline.

Fox Glacier, New Zealand

With New Zealand being ranked as one of the most adventurous capitals of the world, Fox Glacier is naturally an ideal place to skydive.  With the Franz Josef Glaicer, the Tasman sea and various lakes, Fox Glacier divers get a view of the 8-mile long glacier and the pure beauty of a dazzling landscape.  Located on the West Coast of New, Zealand’s south island, diving instructors ensure that divers receive the adventure of a lifetime without breaking any pockets.

Victoria Falls, Zambia, Africa

Everyone loves a view of a sparkling waterfall making Victoria Falls an obvious choice to skydive. This unique spot gives divers a chance to view the world’s largest and tallest waterfall located on the Zambezi River.  With a lengthy dive of 25-minutes, divers get the chance to have an exclusive view of the waterfall, up close and personal, and may even be fortunate enough to catch a glimpse of a rainbow.

Hawaii

Notably,there is no designated location in Hawaii to choose to skydive because skydiving here allows for a view of the entire island. Looking forward to viewing Pearl Harbor, Diamond Head, Kaena Point and many more legendary sights in Hawaii, divers also get a chance to reduce their carbon footprint by flying in energy efficient planes.  Skydiving anywhere in Hawaii from Wailua to O’aha, divers free-fall from 13,000ft taking with the bona fide view of rain forests, mountains, and crystal waters from the clear blue Hawaiian sky.

Namib Desert, Namibia, Africa

Although a desert does not seem like the ideal view to enjoy while skydiving, past divers have claimed that the tan sand dunes vacant of any wild-life makes Namib desert a unique experience.  The scenery from the sky has been described as a dream-like and striking view.  Divers are able to see the intricate and compelling patterns that have been made in the sand from the dunes and also see the expansion of the never-ending African sky.  Diving tandem 10,000ft through the sky offers an exclusive experience that skydivers will never forget.

Queenstown, New Zealand

Also located on the south island of New Zealand, Queenstown houses the first profitable skydiving company in New Zealand.  Divers are taken up into the Queenstown sky known as Ranginui or the Maori Sky God and dropped with the chance of viewing the Remarkable’s mountain range which is surrounded by volcanoes, mud pools, and steamy lakes.

Santa Barbara, California

Being North America’s highest Tandem skydiving location, Santa Barbara is an ideal place for many to partake in and one of the most scenic skydiving locations out there.  Offering a picturesque layout of the Pacific Ocean and the California coast line, Santa Barbara is a great choice for first-time skydivers dropping them from 18,000ft high and allowing them to enjoy one of the most breathtaking views they may ever experience.

Read our Top 10 Health Benefits of Skydiving article and the Health Benefits of Skydiving

Sierra Nevada de Santa Marta, Colombia

• Home of the world’s highest seaside peak
• Isolated mountain range in northern Colombia separated from the Andes by a low elevation area
• Wide variety of ecoregions, providing many challenging terrains like: beach, mountainous, tropical rainforest, marsh, and grassland.
• Not too far from civilization – The coastal city of Santa Marta would be a great base camp to begin at and return to after your adventure
• Elevation changes add to the challenge of the hiking experience

Yellowstone National Park, U.S.A

• Located in northwest Wyoming, also extending into Idaho & Montana
• Diverse landscape with cliffs, rivers, springs, fields, and mountains
• Known to be the most beautiful national park in America
• Dotted with volcanic regions and coated in volcanic rock from eruptions that have occurred over the past 2 million years
• Good location for orienteering because of its various terrains, including subalpine forest, rivers, cliffs/mountains, and flatlands.
• There are lots of tourist camps to navigate to
• The site is already mapped out extensively, making your experience easier
• Gorgeous landscapes that provide fantastical scenes as you hike

Everest Base Camp Trek, Nepal

• Located in central Nepal, nestled between the folds of the Himalayan mountains
• Mt. Everest is the tallest mountain in the world, at 29,029 feet above sea level, so high that the entirety of the mountain is coated in ice and snow
• Drastic elevation differences, difficult navigation between the mountain ranges, and challenging weather conditions add to the fun of the orienteering adventure.
• The mountain peaks are snowy, while the ground is dry but very cold nearly year round
• Helpful locals, most of which know a bit of English (in case you get truly lost)

Inca Trail, Peru

• Located in the Andes mountains of Peru
• Popular attraction because of rich cultural history and gorgeous views from the high mountain peaks
• Good location for orienteering because there are several overlapping trails to travel on and navigate to, the challenging elevation changes provide for interesting hiking, and because the navigation is not excessively difficult because the trails are well marked

Mt. Kilimanjaro National Park, Tanzania

• Located in Tanzania right by the Kenyan border
• Mt. Kilimanjaro is a dormant volcanic landform with 3 volcanic peaks creating one massive mountain
• Elevation tops off at 19,341 ft above sea level, with the peaks cold and snowcapped and the area around being very warm and forested
• Tallest free-standing mountain in the world
• Variety of climates at different elevations providing for a diverse set of terrains, some rocky, some icy, and others grassy.
• A total of seven trekking route options you could use to guide your journey
• There are multiple peaks (volcanic cones) to navigate to and around at the summit

Yosemite National Park, U.S.A

• Park in eastern California
• Very popular site, attracting visitors from around the world to its breathtaking waterfalls, mountains, and ecologically diverse forests and prairies
• Various path options for both cycling and hiking by foot
• Many differing terrains, some flat and some steep, mountainous and rocky
• Elevation changes provide for an interesting, challenging experience for the body & mind

MacLehose Trail, Hong Kong

• Hiking route in southeastern China, covering a distance of around 100 km
• Less extreme elevation changes than the rest of the sites on the list
• Distance markers along the way can act as checkpoints on your journey
• You can go off-trail for the orienteering trip and then get back on to navigate along the way
• This trail has incredibly beautiful, mystical views like none other in the world

Chugach State Park, U.S.A.

• Located in southern Alaska
• One of the 4 largest parks in the U.S.
• Bordered by the seashore on one side and mountains on the other, the rocky terrain is extremely diverse with lakes, glaciers, flatlands, and hills
• Good location for orienteering because each destination you navigate to could be in a completely different ecological ecosystem
• Extremely diverse park with extensive attractions, all different and all breathtaking

Overland Track, Australia

• Australia’s most prized park
• Located in Tasmania
• Ever-changing temperatures, fluctuating from hot to sub-zero add extra challenges to the hike
• When exploring, you may encounter a variety of wildlife native to Australia only, like quolls, wombats, and tasmanian devils
• Can make stops at huts along the way for a multiple-day trip, especially to stay warm during the cool nights

El Lucero, Spain

• Located in the Sierra de Almijara range in the south of Spain
• Known to be the most beautiful peak in the range and is a Spanish icon
• The least challenging site on this list, this mountain could be ventured by any reasonably fit individual who stays hydrated and takes care
• The dry, rocky environment you will experience here will give you a great representative image of the Spanish countryside

Here’s HFR’s top 10 health benefits of white water rafting.

• Satiates the thirst for adventure- Most of the rivers used for white water rafting are in scenic locations that give you the chance to explore your surroundings in a whole new way. Adventure is good for the mind because it’s a positive change of scenery that gives you a new perspective on exploration.
• Provides an adrenaline rush- Whitewater rafting guarantees a release of adrenaline. Adrenaline rushes allow rafters to focus only on the excitement they feel rather than the physical exercise of rafting.
• Reduces stress – Rafting provides you an escape from reality. The quietness of nature lets you relax and leave all your worries behind you, especially when the river is slow-moving. In this moment, you can bask in this moment of peace. And yet, when the river gets going again, you can be sure to exude your stress through the exercise required in heavy paddling!
• Outdoors/ Fresh Air- Being outdoors is a way for you to soak up the sun and take in nothing but deep breaths of fresh air. In fact, studies show that exercising outdoors is more beneficial to mental health over indoor activities.
• Strengthens muscles- White water rafting is a fun, challenging physical activity. Using your upper body, you paddle quickly and vigorously through the river.The movement of paddling tones your arms, back, and shoulders, and as the current of the river grows more swift and water resistance increases, so too does your muscle strength improve as you continue to fight the challenge of the river.
• Excellent cardio workout – Rafting is a strenuous activity that requires endurance.Rafters must sustain long periods of paddling on fast-flowing rapids to ensure proper navigation and to prevent the raft from, worst case scenario, tipping and sending everyone overboard. The stamina and endurance you need must be at peak levels to ensure you can successfully accomplish the challenge.
• Builds teamwork- Being in the wilderness with a group of people gives you the opportunity to bond with your teammates. You learn about their strengths and weaknesses, and since white water rafting takes discipline, teamwork and leadership skills, knowing your team is crucial to success. The communication between teammates will ensure the whole team is on the same page.
• Opportunity for family bonding- White water rafting is one adventure you can take part in with your family, enabling all members of the family unit to bond. Without modern distractions such as work or technology, families can finally have the time to engage in conversation while overcoming a challenge.
• Boosts self-esteem- White water rafting leaves you with a feeling of accomplishment and an increased sense of confidence. Depending on the difficulty of the river, the task may seem intimidating at first, but once you complete it, the feeling of achievement runs rapid in your veins, giving you the confidence to overcome many other challenges.
• Psychological journey- Rafting can be seen as therapeutic in the way that it’s a rigorous sport with minimal risk of injury or harm. By secluding yourself from modern worries, you become one with yourself and your team in the boundless territory of mother nature. Psychologically, your mind journeys with your body down the river, metaphorically revealing your journey through life. While there are many obstacles, you learn quickly with enough hard work, dedication, and help from friends, you can achieve anything.

To see more of our top 10 health benefits, click here.

Here are the top 10 zip lining health benefits:

• Improves eyesight –  Zip lining is a great opportunity to strengthen your eyes and improve your long distance vision. As you fly through the sky, your eyes will be forced to switch focus quickly between the ropes near you and the stunning mountain views in the distance, which will train your eyes to focus quickly and will help make your vision sharper.
• Fresh air –  Being outside and getting a good amount of fresh air is good for the lungs and for the soul. After being cooped inside all day, almost everyday, getting a literal breath of fresh air is exactly what your body needs. Wide open air cleanses toxins from your respiratory system, which in turn allows your body to function more efficiently, and protects it from sickness. A 2014 study by revealed that clean, pollution-free air significantly reduces instances of illness and death due to respiratory disease.
• Reduces stress –  The best way to relieve some stress is by doing something new and exciting. Zip lining is such an absorbing experience that it is impossible to worry about any of your problems when you’re travelling full speed down the line. The scenery from so high up can be utterly breath-taking, and a zip lining adventure could truly change your life, as you are now seeing the world from a totally new perspective.
• Burns calories –  When you spend the day zip lining you’ll lower your blood pressure and burn plenty of calories, all while having the time of your life! It’s usually quite a hike to get up the mountain to your peak destination, and this cardiovascular exercise helps to burn the fat right off of your body.
• Increases self-esteem –  When you’ve completed your journey down the zip line, you feel a great sense of accomplishment, which boosts your self-esteem and makes you feel like you can do anything! For those who are afraid of heights or of falling, this adventure could allow you to conquer your fears and feel stronger than ever.
• Build stronger relationships –  Zip lining is an exciting and emotional experience to share with your family or friends and  you’ll be able to talk about it for a lifetime! You’ll never forget the moment you overcame your fears with your loved ones by your side, and this experience will only bring you closer together.
• Adrenaline rush –  There’s nothing better to give you that huge adrenaline rush like traveling full speed down the zip line from dozens – even hundreds – of feet in the air. When you experience an adrenaline rush, your senses begin to feel heightened and may experience a sudden boost in energy, increase strength along with a decreased sensation of pain. It’s a thrilling feeling overall, and makes you more likely to push yourself into other activities outside of your comfort zone in the future.
• Sense of accomplishment –  When you’ve finally gotten over all your fears and you’re soaring through the air, attached to a single zip line, you can’t help but become overcome with the feeling of accomplishment. You get a sense of pride for yourself after completing such a life changing experience, another thing to check off the bucket list. This rush will leave you hungry for more, and will encourage you to do scary, rewarding activities in the future.
• Piques curiosity –  There’s nothing like exploring the outdoors and experiencing the wonders of nature to help you open your mind and gain a sense of adventure. Enhancing your adventurous side will overall enhance other factors of your life by creating balance and excitement. Curiosity is necessary to do anything new in life, like beginning a healthy lifestyle or trying a new intensive workout. If you don’t push yourself now, you never will!
• Lowers blood pressure –  The experience of zip lining is good for the heart. Not just metaphorically, but physically as well. While travelling through the trails to reach the zip line you are decreasing your blood pressure as you admire the scenery before you. Decreasing your blood pressure reduces the dangers of heart disease, diabetes, and stroke for those who are at high-risk.

Read more of our Top 10 Articles

Known for being a pastime that’s endured for centuries as both a hobby and an occupation, painting remains to be one of the most revered and enjoyable hobbies today. Painting, however, is not limited to being just an artistic endeavor, but also enjoys many health benefits. It’s extremely effective therapeutic and calming techniques, for one, can help increase mental and physical health. In fact, there are many reasons to pick up a paintbrush and try this hobby out, but here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Improves concentration – Concentrating on the subject you’re painting or concentrating on improving the details in what you’ve already painted builds essential skills in focus. Learning how to concentrate on the specifics of a project you’re working on helps to foster focus skills needed in the workplace or in education. In fact, a study conducted in 2008 revealed that medical students were able to observe and recall more information after participating in eight sessions that taught fine art concepts and observation techniques.

• Sharpen fine motor skills – From broad backgrounds to fine details, practicing painting improves hand-eye coordination and boosts motor skills. This is helpful in improving fine activities such as typing and handwriting, but painting can also improve coordination in broader activities such as participating in sports.

• Good way to relax – Painting can be therapeutic because it allows the mind to focus on the images at hand and on nothing else. This focus toward one central topic relieves stress on the mind, and in turn relaxes the body. This relaxation minimizes muscle soreness, joint pain, headaches, and other physical ailments. It has similar effects as meditation.

• Promotes knowledge of various cultures – Painting increases your appreciation for visual art by teaching the variety and difficulties of learning techniques. Knowledge of popular modern and historical art pieces and trivia provides you with knowledge that can be shared, promoting sociability within various cultures and degrees of company. Relating with others will foster bonding, increasing social skills and leading to higher levels of happiness.

• Boosts creativity – Whether the painting is abstract or realistic, minimalist or chaotic, paintings are modes of artistic expression. Abstract art requires the artist to create interesting, non-traditional pieces while realistic art requires the artist to come up with imaginative ways to make the image come to life. Artists yearn to be innovative, to create – or even recreate – something with a personal touch, a new flair that reveals one’s deepest expressions and motivations.

• Non-verbal communication skills- Painting inspires you to communicate your deepest thoughts and feelings – even those that you may not be able to express verbally – through your art. They say a picture is worth a 1,000 words and communicating what those words may be – whether they reflect current worldwide events or personal happenstance – being able to communicate on a nonverbal level can serve as a healthy release of emotion.

• Critical thinking skills – Choosing which brush to use or which paints to mix to create the exact color you need makes you a more decisive person. Though it may seem like deciding on “just art,” these types of decisions promote problem-solving skills and teach painters to develop innovative techniques to approach new situations. Decision-making skills make your mind more efficient and this ability can alleviate stress.

• Perseverance – Even the most innovative ideas have the possibility of being terribly executed. If a painting does not turn out the way you envisioned, you become determine to fix the problems until the piece becomes what you want it to be. This cycle of trial and error can last seemingly forever at times, but can makes a more capable, more determined person. When faced with disappointment, you adopt the notion that with hard work, you will be certain to improve, enabling you to further reach your goals in life.

• Improved self confidence – Just as knowing hard work yields better results, finishing a painting that you are happy with feels great and gives you a boost in self-esteem. Getting positive feedback from your peers also increases the sense of self-assurance that comes with making a work of your own.

• Gives you a positive mindset – Creating art teaches you to be attuned with an aesthetic of the visual world around you and makes you appreciate the beauty in and of life. You gain a new appreciation for the texture of a tree’s bark or the fur of a dog, of the various highlights and shadows playing on even the more bare of white walls. Embracing the beauty around you gives you a more positive outlook of the world and can even decrease the risk of mental illness.

Read more of our Top 10 Articles

• Walk miles without even realizing it – Contrary to being called a park (which often evokes small quaint images of soft grass and park benches), theme parks can cover vast areas up to 100 sq. miles! Because they can be so large, you need to do a lot of walking while at a theme park. A typical visit often involves a lot of backtracking and zig-zagging to get from one ride or show to another, and depending on the size of the theme park, you should expect to walk an average of 5 to 10 miles. This will help you burn around 500 to 1000 calories.

• Burn calories while riding the crazy rides – Though the most you’re doing on a roller coaster is sitting and screaming your lungs, you actually do burn calories while on the rides. Some may disagree, but riding roller coasters is an enjoyable way to burn off fat! A team of scientists, artists, engineers, and designers known as the Thrill Laboratory conducted a study and determined that certain attractions in Thorpe Park in the UK helped riders burn between around 40 and 70 calories.

• Relieves stress – According to clinical psychologist Judy Kurianski, high-tempo rides such as Expedition Everest at Walt Disney World in Florida expose us to “good fear”. Despite the plummeting drops, heart-stopping twists and nauseatingly sharp turns these thrill rides contain, our brains perceive them to be “safe” and “predictable” – so riding them becomes therapeutic, especially as we scream out our anxieties!

• Improves mood – The intense adrenaline rush after a riding crazy roller coaster will leave you feeling excited and happy. The higher the altitude, the more endorphins are released on the descent. The increased endorphin release increases alertness and makes you more energized. While 20 stories up in the air all your other worries seem so small. Being in a theme park is a great way to escape your day to day worries.

• Provides a rush of adrenaline – That “good fear” while riding the crazy rides, has other benefits, too. While embarking on these rides, our bodies to release adrenaline and endorphins, which gives us the same kind of natural high that we get from strenuous physical exercise and nourishes our feel-good emotions. These can also help our relationships because it causes couples to seek each other out for protection and comfort.

• Tones the muscles – As you’re thrown around its corners and forced down hundred-foot drops, in a split second you decide whether or not to clutch the handrail in front of you or throw your arms up into the air. At this point, your muscles tighten, especially your core as you anticipate the turns and drops of the ride, working out some of the muscles you would typically be working out at the gym.

• Casual workout –  When your body releases adrenaline and endorphins, your body is telling you “again, again!” and encourages you to live life at its fullest as you embrace the thrill. These chemicals will naturally help tone your muscles and get you to break a sweat even while you’re navigating through the theme park. The Thrill Laboratory’s Dr. Paul Tennent said, “If anyone goes to a theme park for a day, it will do the same amount of good as going to a gym and working out intensively for an hour and a half.”

• Overcome your fears – If you dislike thrill rides or large crowds, theme parks may not seem like the most pleasurable activity to partake in. But these type of stresses and fears can harm the immune system. Conquering fears, however, is another benefit of visiting amusement parks. Plunging headlong into a crowd eagerly awaiting for their turn on a roller coaster can foster confidence and improve self-esteem, encouraging one to conquer their fears and enjoy life unhindered.

• Fosters bonding time with family and friends – What better way to have fun at an adventure park than to enjoy it with friends and family? Spending time at an adventure is a great way to spend time with your loved ones while ensuring everyone is having a fun time. People go to theme parks for fun, you go to create memories with your families, to share time with your families; to get away from the humdrum or everyday life, you go to be entertained.

• Great way to socialize – If going with a group of friends or acquaintances, going to a theme park can provide you with the opportunity to get to know people. Theme parks are casual, fun environments, making it easier to strike up a conversation with someone you may be interested in getting to know better. Even if you’re going with people are familiar with, like family and close friends, both adults and kids can interact, teaching kids learn how to interact with adults and vice versa.

If you enjoy adrenaline rushes, you might also enjoy:

• Top 10 Health Benefits of Jet Skiing
• Top 10 Health Benefits of Paragliding
• Top 10 Health Benefits of Polo
• Top 10 Health Benefits Flyboarding
• Top 10 Health Benefits of Flying an Airplane
• Top 10 Health Benefits of Rock Climbing

Read more of our Top 10 Articles!

A casual game known for its ubiquitous presence in bars and pubs (even coining the name pool hall), billiards is a catchall term for the tabletop game played that requires pool sticks (or cues) to hit hard balls into one of six pockets. The game can be played casually, as an amateur and even on the professional level. Each round of billiards, whatever game type one chooses to play, is uniquely presented and requires players to be mentally agile and physically adept.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Slows aging in men – Beer and billiards have become a staple for socializing among men and with good reason! According to a recent study from the University of Copenhagen, drinking beer while playing a game of pool with friends can help keep older men active due to the exchange between active activity and passive activity during a round of pool. This can help combat the aging process by providing the elderly a casual activity that still utilizes the use of their muscles.
• Helps build focus –  Playing pool requires a great amount of focus and concentration. Your ability to focus on a given objective is essential in achieving happiness and attaining goals. In billiards, players must focus on their targets (the cue ball and the target ball), the angle of their own cue, the angle the cue ball will move in once it is hit and if the cue ball will strike the target ball.
• Burns calories – There is a surprising amount of beneficial walking involved in a round of pool: a typical 2-hour 8-ball or 9-ball session often provides 100 trips
  around the table’s perimeter, which is about equal to walking nearly three-quarters of a mile. Playing multiple games of pool will stack up these distances and burn even more calories!
• Enables stretching and balance – Playing requires a lot more stretching than a person would not normally do. Having to bend across the table top to reach the cue ball at a desired angle requires a player to be moderately flexible, especially with complex shots. Pool also enhances balance as the game requires you to stand on one foot at certain time, promoting stability.
• Helps build control – Studies have shown that individuals who play cue sports like pool are less likely to panic amid crisis.The levelheadedness of those who play concentration games are able to think clearly and logically, enabling them examine the most pertinent facts and details and encourage them to go into action without becoming hysterical.
• Sharpens the mind – Those who frequently play billiards and pool often have sharper minds. Pool requires performing mental mathematical estimates and calculations, such as basic geometry and physics. These skills are necessary to calculate precise angles and trajectories and to determine how much force to apply during a strike so as not to under or overshoot a target. Having a sharp mind enables one to think on their feet faster and pick up on little details.
• Hones good hand-eye coordination – Playing pool can also increase your eye-and-hand coordination. In the above bullet regarding how pool can sharpen the mind, all that is for nothing if the player cannot apply those calculations to the table. The hand-eye coordination involved is a crucial factor in winning a game of pool. Your hands become swift and agile and can perform minute, finite tasks.
• Fun for all ages – Anyone can play this activity regardless of age and sex, so playing these games can be a regular family event. From your youngest nephew who wants to stab the 8-ball into a pocket, to your spouse’s great grandmother, billiards is leisure activity that anyone can learn and anyone can play, ensuring that everyone gets a turn around the table. 
  
• Tones muscles – The physical benefits of playing pool include low-impact toning of the back, hip and leg muscles pertaining to continuous bending and reaching to
  facilitate arm/hand setups and the exercises found in cue-stroking movements.
• Improves cognitive skills – The mental stimulation of pool is rich and variable, owing to the virtually infinite table layouts that each broken rack presents. These layouts challenge the player’s imagination, visualization and creative problem-solving skills and requires constant improvisation in
  order to pocket balls and achieve good position on further shots as
  skills increase.

If you enjoy billiards, read about:

Top 10 Health Benefits of Playing Chess

Top 10 Health Benefits of Ping Pong

Read more of our Top 10 Articles 

Purchase this Hands Free Reading Light from Amazon.
Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Stimulates the mind – Studies have shown that if you are constantly stimulating your mind, you slow the progress of mental diseases can even prevent them. Keeping your brain active and engaged prevents it from losing its power by sharpening its logical ability. The brain, though an organ, operates very much like a muscle – you have to exercise it to keep it healthy and strong.
• Acquire knowledge – Everything you read fills your head with new bits of information, and you never know when it might come in handy. The more knowledge you have, the better-equipped you are and the more able you become to tackle challenges. Even if you ever were to lose everything you physically possess, your brain has an unlimited capacity for storing and using knowledge you’ve acquired all your life. Use it!
• Expands your vocabulary – The more you read, the more words you are exposed to. These words will inevitably make their way into your everyday vocabulary and being articulate and well-spoken is bonus point in many professions. Knowing that you communicate to your employers and your peer with confidence can be an enormous boost to your self-esteem and can aid you as you advance the career ladder. Studies have shown that those who are well-read, well-spoken and knowledgeable on a variety of topics tend to get promotions more quickly and more often than those with smaller vocabularies and lack of awareness of literature, scientific breakthroughs and global events.
• Sharpens writing skills – This goes hand-in-hand with the expansion of your vocabulary: exposure to published, well-written work has a positive effect on one’s own writing. Observing the various styles of other authors, journalists, poets and writers will eventually be reflected in your own writing style. This is the same way for many artists – as musicians influence one another and painters use techniques established by previous masters, so do writers learn how to craft prose, poetry and news by reading the works of others.
• Hones critical and analytical skills – Have you ever read an amazing mystery novel and solved the mystery yourself before finishing the book? If so, you were able to put your critical thinking skills to work by taking note of all the details provided and sorting them out to determine “whodunnit”. That same ability to analyze details comes in handy when it comes to critiquing the plot, determining whether it was a well-written piece, if the characters were properly developed, if the storyline ran smoothly, etc. Should you ever have an opportunity to discuss the book with others, you’ll be able to state your opinions clearly, as you’ve taken the time to really consider all the aspects involved. Even in real life, critical thinking skills are essential. Being able to solve problems given certain elements are a part of daily life – from finishing a project for work to figuring out how to navigate difficult relationships, possessing critical thinking skills are necessary in all walks of life.
• Improves memory – When you read a book, you have to remember an assortment of characters, their backgrounds, ambitions, histories, and nuances, as well as the various arcs and sub-plots that weave their way through every story. Amazingly enough, every new memory you create forges new synapses (brain pathways) and strengthens existing ones, which assists in short-term memory recall.
• Boosts concentration – In our internet-crazed world, attention is drawn in a million different directions at once as we attempt to juggle several tasks at once. Studies have shown that in a single 5-minute span, the average person will divide their time between working on a task, checking email, chatting with a couple of people (via online chat and/or in person), keeping an eye on social media and monitoring their smartphone. This type of behavior in which we are constantly distracted causes stress levels to rise and lowers our productivity. While reading a book, however, all of your attention is focused on the story—causing the rest of the world to fall away as you immerse yourself in every fine detail seen from the point of view of another. Try reading for 15-20 minutes before work and you’ll be surprised at how much more focused you are once you get to the office.
• A fun source of entertainment – There’s a reading genre for every literate person on the planet, and whether your tastes lie in classical literature, poetry, fashion magazines, biographies, religious texts, young adult books, self-help guides, street lit or romance novels, there’s something out there to capture your curiosity and imagination. Whether you choose to nourish your inner escapist or feed your brain with new knowledge, step away from the computer for a little while, crack open a book and feel free to replenish your soul for a little while.
• Feeds your imagination – The story of a book will absorb your mind so let your imagination fly. While you are reading, you are building images, faces, places, colors, settings and stimulating your creative juices. You connect all these creations and making changes while you keep reading as your worldview expands. Allowing your mind to explore a new literary world opens the door of new ideas, subjects and situations that can get you thinking on trying new experiences.
• Reduces stress – No matter how much stress you are going through at work, in your personal life or anywhere else, reading a good story can help you take your mind off these difficult situations. A nice novel can help distract you, while an interesting article can slip your mind out of your problems of that present moment. All allow you to relax and release any tension, especially if you’re reading a subject you are personally interested in.

Here is a key item that will benefit your reading. Click the image below to purchase this book-stand that hold your pages in place. Never close your book again until you finish completely.

Read more of our Top 10 Articles 

If you enjoy the mental benefits of reading, read our Top 10 Health Benefits of Playing Chess

• Outdoors – Spending time outdoors, basking in nature, breathing fresh air and enjoying a great view. The pure air invigorates you and leaves you feeling rejuvenated. For those with respiratory disorders, breathing clean air helps clear the lungs.
• Family bonding – Spending time with family is always a great bonding experience. In the fast-paced, urbane lifestyle of today there is often limited time for maintaining relationships with some of the most important people in your life. Staying engaged with your family and friends can help build stronger bonds and foster warmth, security and love, as well as feelings of belonging.

• Enables communication – Since picnics often take place in warm environments, the tendency to participate in relaxing small talk is high. Simply keeping updated on what is going on in other people’s lives and learning what their plans can improve relationships. Conversations during the meal provide opportunities for the party to bond, plan, connect and learn from one another.
• Grants time for self-reflection – While picnics offer many social benefits, you don’t have to spend the entire time chatting up a storm. Picnics offer an excellent opportunity for you to spend time meditating about your life, the decisions you have made and the decisions you will make.
• Foster healthy eating habits – Meals prepared and eaten at home are usually more nutritious and healthy than eating out and particularly so for when you bring food for a picnic. The typical portrait of picnics present a wicker basket full of fruits, vegetables, dairy and grains. These foods provide nutrients such as fiber, calcium and essential vitamins.
• Stay active: Regular picnics can foster a family ritual where young ones are introduced to sports, games, and nature and encourages adults to partake in physical activities as well. Mini games between family and friends like tug-of-war, 2-hand-touch or flag football and kickball can be played before a meal to help induce a feeling of achievement prior to a well-deserved meal, while playing more casual games like horseshoes and bean bag toss can serve as a relaxing but still active activity. Even consuming the healthy food usually provided at picnics keeps you energetic and active through the day.
• Mood booster – Eating lunch outdoors is a natural mood booster. You can be amazed how much the lack of sun in your body can affect you mood. There’s something about fresh air, sunshine, or a nice breeze that just puts you in good mood and motivates you making you want to get some exercise.
• Relieves stress – Picnics are a great stress buster as it helps reduce the stress and anxiety related to work and home. Being an adult isn’t always easy and it’s great to be able to ease up on the responsibility from time to time by lounging in the sunlight.
• Builds stronger bones – The vitamin D we get from the sun is needed for maximum absorption of calcium from the intestine, which helps build strong bones and teeth. Getting enough vitamin D can help you reduce your chances of getting bone deterioration diseases like osteoporosis. For children, regular sun exposure helps increase the process of growth and height and can decrease the risk of rickets. The sun also provides benefits to your skin by providing a nice, warm, sun-kissed glow.
• Saves money – Picnics are known to be quite inexpressive. All one has to do is prepare meals at home and head out to a park or picnic area. If you have a well-stocked refrigerator and pantry, you may not even have to spend a cent!

If you enjoy being outdoors, please read our articles:

The Health Benefits of Relaxing in Nature

Top 10 Health Benefits of Trekking/backpacking

Top 10 Health Benefits of Hiking

Read more of our Top 10 Articles 

Here are the top 10 benefits of treasure hunting:

• Daily exercise –  You’re hunting for treasure! Of course there will be lots of walking and running involved during this activity. Going from Point A to Point B helps the you lose calories and maintain weight. Depending on whether or not the hunt is a race, the hunter is required to go through certain obstacles, hunting from point to point. This helps burn calories not only through walking, but sometimes sprinting or even running.
• Enables exploration and discovery – While the main goal of a scavenger hunt is finding the treasure, half the fun is embracing the journey as well. Being outdoors, whether it be on the streets or in the woods, is a great activity to help become familiar with the area, allowing you to find new and interesting spots on your journey. It’s also a great activity to help with your sense of direction.
• Sharpens navigational skills – Which brings me to the point about navigation – as mentioned earlier treasure hunting is a great way to learn to help one hone navigational techniques. With a map, hunters learn to follow directions and keep tabs on their distance traveled. Hunters are challenged to design their next move as well as recall previous paths taken, sharpening memory function. Furthermore, in an age where GPS has become a primary means of navigating, being able to whet old school navigational techniques by reading maps and knowing compass directions by the measure of the sun can prove useful should one find themselves unexpected outdoors and lost.
• Builds teamwork – Treasure hunting is a great social ice breaker. Gathering coworkers, old friends, new friends and anyone in between to commit to a common goal in a relaxed atmosphere is a novel way to promote teamwork. If the treasure hunt is stages as a race, this especially puts the hunters into crunch time and will encourage responsibility and leadership in the team. This helps bring the team together as each member of a team can contribute uniquely to the hunt
• Stimulates an adrenaline rush – Scavenger hunts can be a great way to interact with people. From hunting in the woods, the city, or even around a house or backyard, the teamwork and competitiveness in a treasure hunt can stimulate an enjoyable adrenaline rush for any and all who partake in the fun.
• Rewarding experience – The joy of discovery is universal. Solving a mystery, cracking puzzles and throwing knowledge upon the unknown is a fundamental drive. We feel exhilarated when we work through a problem and the solution clicks like a key in a lock, the “ah-ha!” resounding in our heads as a solution comes together. The mental tasks involved in problem-solving boosts confidence and self-esteem.
• Stimulates the mind – A treasure hunt challenges players on an individual and a team level. Players use their knowledge of popular culture, local geography, history, culture and the arts, along with puzzle-solving and map-reading skills to solve a series of clues, each a mini-mystery that has only one correct solution. This fosters logical function and enables one to think creatively.
• Teaches responsibility – Treasure teaches hunters to follow directions, build listening skills, and seek and build a consensus for a plan of action. The responsibility of a treasure hunt comes with plotting a strategy and also encourages hunters to have the flexibility to change that strategy when anticipated results are not yielded during a hunt or if an unexpected obstacle sets the team back.
• Relieves stress –  Treasure hunting can help improve the mood of anyone who participates. Since scavenger hunts are usually filled with excitement, it is not surprising to see a lot of smile from an engrossed, excited player. As a result of the common mission to find the treasure and the joy felt in being a valued member of a team, negative energies are flushed away, allowing positivity and optimism to radiate from a person
• Promotes social interaction – Treasure hunting encourages you to get out of your comfort zone. Whether it’s being in an unfamilar area or being with an unfamiliar team, you are inspired to interact with your fellow team members to ensure the team’s objective is met. Since the competition of the race can be exhilarating, you’re even more prone to interact with your fellow team members to beat the other teams.

If you enjoy treasure-hunting, read our articles on the:

Top 10 Health Benefits of Orienteering

Top 10 Health Benefits of Trekking

Top 10 Health Benefits of Hiking

Top U.S. Hiking Destinations

Read more of our Top 10 Articles

• Connection with friends and family: Hunting is a natural physical activity that can be done in solitude or socially, with friends and or with family. Many hunters state that they were taught to hunt from a family member and enjoy the quality family-time that hunting provides to the family unit.  Hunters feel that they receive a therapeutic/relaxed feeling when out hunting or enjoy the quality time that it provides to be with family and friends.
• Physical balance: Remaining perfectly still in your shooting stance while aiming your gun at the target exercises your core muscles, which supports proper posture. When the abdominal muscles are weak, the lower back holds additional pressure and weight from simple daily tasks like walking. Strengthening the abdominal muscles allows the weight of the upper body to be evenly distributed over the front and back, improving balance.
• Is physically demanding: Hunters are busy preparing blinds, tending food plots, scouting the woods, target shooting and some even train dogs. All this preparation is far healthier than that of a sedentary lifestyle and is part of an active, healthy lifestyle.
• Exercise: Just to carry the rifle itself is a workout in itself. Most rifles weigh an average of 12.5 pounds, which isn’t a bad workout if it is held for up for six or eight hours. For those who choose to hunt with a bow and arrow, the heavier the pull tension, the more it the bow weighs, in which case a hunter would need to steady an eighty-pound draw long enough to get a decent shot off- all of which would contribute to some serious bicep and forearm muscular endurance.
• Enjoying nature:  Many enjoy the challenges that temperature, inclement weather and terrains can add to their hunting adventure. A 2011 study found that outdoor exercise was associated with greater decreases in tension, confusion, anger and depression when compared to indoor activity. And a 2010 study found that even just five minutes of exercise in a green space can improve mood and self-esteem.
• Nutrition: The objective of hunting is to bring home game meat and eat the fruits of your hunt. Game meat generally is a lean protein. The meat from an animal is only going to be as good as the food that it consumes. Therefore, meat from wild game that eats a variety of natural foods is healthier than commercially raised meat. An animal that eats a diet that is mostly grass contains a greater variety of vitamins stored in its muscle tissue than animals raised on grain. Venison (meat from deer) and elk meat both are low in fat. Game birds, such as partridge and pheasants and game such as rabbit all are lean meats, meaning they have less fat too.
• Increases mental discipline: To the surprise of many, hunting is a primarily mental sports. Experienced marksmen think sport shooting is 90% mental. Concentration levels are sharpened and expanded. Multiple problem solving activities involving logic, and creative thinking (thinking “outside the box”) are needed and employed to succeed at hunting.
• Help the environment: The taxes from hunting activities go to the states or to the federal government for such purposes as enhancing wildlife habitat, managing and maintaining parks and wildlife refuges, and conducting surveys and research to determine the status of not only game but also some non-game species. Due to these factors, hunters contribute in a big way to benefiting natural environments.
• Mental Relaxation: Hunters often reveal that being in nature provides time to clear the mind. In the woods, there is no rush, no schedule, and no deadlines; nature moves at its own pace. This is very therapeutic and counter-balances the rush that most people feel in their day-to-day lives. Hunting also offers a unique opportunity to interact with the natural world that is not possible through any other means. This interaction provides a deep spiritual connection with the land, the wildlife, and our planet.
• Gives the body an adrenaline boost: Holding a weapon and firing it can be an exhilarating thing to do! A hunter’s adrenaline will be spiked and cause a surge of energy to pulse through your blood. Increased levels of adrenalin in the blood signal your liver to break down glycogen, the substance that provides the muscles with glucose, the primary source of fuel in your body.

If you enjoy hunting, please read our article the Top 10 Health Benefits of Going to a Shooting Range

Read our other Top 10 Articles

Health Fitness Revolution by Samir Becic Foundation is a 501(c)3 organization, to make the world a healthier, fitter place, please donate!