Category Archives: health and fitness

spring exercise motivation

5 Ways to Motivate Yourself to Exercise This Spring

Spring is finally here and that means the air is warming, trees and flowers are blossoming, and most of all, that summer is right around the corner!

I’m sure you’ve seen the exercise motivation articles on the magazines at the grocery store checkout – “Get Your Body Beach Ready!” and other similar titles.

After a cold and dreary winter, it’s sometimes difficult to find motivation to continue with your resolution to drop pounds, be active or just get healthy. For some, springtime triggers an almost internal push to get active with the warmer weather.

Here are five ways you can motivate yourself to get out there and exercise this spring!

 

1. Go outdoors

You don’t have to always go to the gym to get your exercise.

Swap the treadmill or elliptical for a nature walk or bike ride in a local park with your kids or family or try doing a parcourse at a local park.

There are so many different ways you can get a workout in – get creative and have fun!

 

2. If you are already working out, switch up your routine

We can lose motivation because we’re simply bored with routine.

Try taking a class, like Yoga, Zumba, Pilates or Crossfit. For those not into the class mindset, Beachbody and DailyBurn both have free trial periods and provide a wealth of programs for every fitness level.

You can also challenge yourself by slowly increasing repetitions in your regular workouts.

 

3. Get a workout buddy

Having someone else to be accountable to is a great motivator! You can help and inspire each other to personal greatness.

However, not everyone makes a good workout partner. Make sure you choose someone who’s at a similar level of fitness and will motivate you, rather than someone who will drag you down or be too competitive.

Remember, you are both there for support and encouragement on your journeys! 🙂

 

4. Sign up for an event

From the moment you register, you’ll feel as though you’re being held accountable. Even if it’s for fun, you’ll still want to be ready for action.

With a goal in mind, you’ll be sure to stay focused.

 

5. Post reminders to push yourself

Grab some post-it notes and write yourself motivational reminders! They can be as simple as why you are doing this or even motivational quotes; write them down then stick it on your bathroom mirror.

If you’re more tech-savvy, put a reminder to workout or save motivational photos on your phone. Be your own cheerleader! 🙂 

 


We are here for you in every step of your journey to wellness should you need us! Same day appointments available most of the time at our office!

440-328-8487


seasonal affective disorder

Seasonal Affective Disorder

Do these shorter, darker, and chillier days make your mood cloud over this time every year?

You’re not alone!

Roughly up to 20 percent of Americans report feeling tired or sad with the fewer hours of daylight in the late fall and winter months. With colder temperatures and crisp, blustery winds, it’s easy to give in and hit the snooze button one more time instead of dragging yourself to the gym before work — or, make a date with your couch, warm blankets, and Netflix instead of bundling up and getting dinner with family and friends.

While many people can still function even if they’re feeling a bit melancholy, for some, winter brings a clinical form of depression called Seasonal Affective Disorder, commonly (and ironically) referred to as SAD. Researchers estimate that at least 5% percent of the population experiences SAD symptoms during the shorter days of late-fall and winter, such as fatigue, overeating, loss of interest in activities and difficulty concentrating.

Fortunately, there are several easy ways to feel better and boost your mood if you’re experiencing an energy dip.

Here are some of the best-recommended ways to combat Seasonal Affective Disorder.

 

Rise and shine

The sun is rising earlier, so get up with the chickens, so to say. Bundle up and go for a morning walk around the block, to soak up some of that early morning sunshine.

Same as it ever was

Sticking to a normal routine helps keep your mood and day in balance. Don’t deviate from it if you feel blue, that’s your key to knowing you need to follow through. Don’t neglect your favorite activities just because it’s cold or getting dark early.

Garbage in garbage out

Don’t fall prey to loading up on sugar and comfort foods this time of year. Most people opt for sugary sweets because it gives them a temporary lift in mood, but come spring you’ll regret it with extra weight. Remember, you are what you eat!

Light it up

Consider getting light therapy or buying your own full spectrum UV light box. Research has shown that light therapy helps at least 50% of people who suffer from SAD. The bright light emitted from these devices helps the body awaken in the morning and decreases the hormone melatonin that keeps us asleep at night.

Hit Play

We don’t mean on the DVD player – get outside and enjoy yourself with loved ones this winter. From a friendly snowball fight with friends to cross-country skiing, ice skating, snowshoeing, or a simple hike on a groomed Metroparks path, get out there and find joy in wintertime activities.

Relax

A little downward dog might help lift you out of your funk. Try starting yoga or meditation to get your mind and body some uplifting energy this low light and energy season.

Prepare for take-off

If you have vacation time, book yourself a trip! Quality downtime and vacation are important to recharge and boost your mood. Studies show that people even experience pleasure and stress release from anticipating vacations. While you count down the days until your warm and sunny holiday, find ways to enjoy and be happy with the winter wonderland in your own backyard.

Get Adjusted

Studies show that getting chiropractic adjustments can help alleviate symptoms of depression. 

Our moods are regulated by our body’s chemistry; this chemistry in your organs, as well as your brain, are all regulated by the nervous system. Misalignment of the spine can cause pressure in the area of the brain stem which can cause interference neurologically and chemically.

Often people turn to medications that are used to alter their brain chemistry, but those looking for a non-medication therapy often find that re-aligning these vertebrae can do wonders for their mental state.

 


If you struggle with serious and continuous depressive symptoms, be sure to reach out to your healthcare provider to discuss your condition and options for treatment.


 

If you would like more information about the use of integrated medical care to deal with SAD, please contact us today!

Xcell Medical Group

440-328-8487


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