Why running is the best exercise you can do.

Why running is the best exercise you can do.

 

This is not the first time I have talked about running on my blog, I know 😉

Today we will look at running nonetheless, since it is so fast, easy and convenient.

 

I myself do not run a lot. I run 3km once or twice per week, and that is just the right amount for me.

Usually I put on some music (some upbeat cool music that makes me energized and makes me feel like a superb individual), and I fantasize – not in a creepy way, more like I make up scenarios or make my own movies in my head. That makes the time go 100 times faster and makes it all fun.

You might not want to go on a daydream to fantasy world when YOU run, but you can also use the time to think.
Running gives a lot of space for thinking. It could help “cool your head” from thoughts or manage anger better, simply because you get your body going.

You might even be so lucky to see a beautiful view, just like this

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Beside this, running has A LOT of benefits. Some of them are these:

  • You strengthen your muscles
  • Prevents high blood pressure – running helps the arteries get fit
  • Strengthens immune system
  • Helps maintain a healthy blood sugar level
  • Gives you clearer skin – running stimulates blood circulation
  • Helps weight loss – running burns A LOT of calories in a short amount of time, especially since you get the big leg muscles going. 2 km of slow running can burn up to 125 calories (which is actually a lot because it doesn’t take long- around 18 minutes)
  • Increases brain power and mental functions
  • Lessen the effects of asthma – it strengthens lungs and bronchi
  • Better sleep – your body will have an easier time slowing down afterwards, and you will naturally feel tired in your body after exercising
  • Boosts confidence – it is fairly easy to set goals here and reach them
  • Boosts happiness – exercise releases lots of endorphins
  • Increases bone density – running sends essential minerals to your bones
  • Might reduce the growth of (breast) cancer cells – because of how the composition of blood changes after training for a longer period of time, you can read the whole article about this here
  • Running reduces stress (endorphins YES!)
  • It can reduce pain (menstrual pain especially) because of those damn great endorphins
  • It is EASY! – running can be done anywhere and all you need is exercise clothes and good shoes (some that absorbs the shock that comes in your feet and legs when you run)

 

Running can do a lot of good!

If you are a frequent runner, or want a goal, try signing up for a run.

I have been to 1000 of these (well not that many, but a lot) and you can choose how far you will run, and sometimes also how fast you will run. This gives you a great reason to start running now, and to get better since you have a goal to reach.

You can also sign up for a run for a special cause. I have been running for Relay For Life, which is a run where there are many teams, all running together for 24 hours to support cancer. Here you can choose yourself how much you want to run. You run a not that long route and can choose yourself if you want to run 100 rounds or just 3. Some people run at night, there are ceremonies and basically all money used here (and all rounds run) goes directly to cancer research.

The picture in this post is actually from last year where my family and I were running. The blue shirts are for the “normal” runners, and the yellow ones are for the “fighters”, those who have defeated cancer, or those who are still fighting.

There are many other “special” runs’ you can go to, supporting all kind of things, but you can also just chose a normal one and have fun!

 

The most important part of running…

Is to just get going! No matter if you can run 100meters or 1 km, the best thing is to just get out there. It is much easier telling yourself that you will “just” run 1km, and then end up running more.

Even if you just end up running that 1km, well congratulations! You actually got out there, and I am proud of you! ❤

 

 

Are any of you guys running, and why did you start in the first place?

 

I hope you all have a happy life, one day at a time! 😊

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The importance of sleep

The importance of sleep

One thing that is one of the most important things for me is…

 

 

Sleep.

Without sleep we would go absolutely crazy, feel angry, sullen and tired all the time. Especially the lasy few years, I have been thinking about all the reasons to get a good night’s sleep, and one of my first posts was even about sleep.

Today is just a reminder of my old post about sleep and the importance of it.

If you want to read more, the post from last time is here

 

I hope you all have a good read, and do your best, to sleep your best!

 

I hope you all have a happy life, one day at a time

Benefits of yoga

Benefits of yoga

 

For me, yoga is a great way to stay healthy in both body and mind and therefore I aspire to do at least a little of this every day.

There is one trillion yoga poses (that is maybe a little exaggeration) and they all help with a lot of different things.

Some helps a lot with digestion, some with losing weight, others with balance and focus. There are even yoga poses to calm down and fall asleep, or to get energized and moving.
I usually do a little of each when I do yoga (I don’t always take the ones to both sleep and getting energized since that seems a little unnecessary, but tailor them more for if I actually need to calm down or if I need to get going for something I need to be pumped for)

 

Today I will tell you a little about the benefits of doing yoga, so that you hopefully will start doing a little bit of yoga occasionally too

 

  1. Increases lung capacity because you have so much focus on breathing while doing yoga
  2. Focusing on breathing in yoga also gives you more oxygen to the brain so that it will function better while improving your focus and concentration
  3. The slow breathing (I know, why so many benefits of breathing? Well because it is ESSENTIAL for living- literally) causes your body and mind to slow down and therefore balances your hormones, which makes you de-stress.
  4. Increases your arm strength- it has been shown that after 16 classes, your arm strength will have increased by 12% because so many yoga poses have you using your arms in different ways that you normally would
  5. You get a better posture by doing yoga since there is such a huge focus on how you utilize your body. This also improves your sense of balance
  6. Another study has shown, that you after 8 weeks of yoga practice increases your flexibility by 35% because your stretch and exercise your muscles so much during yoga
  7. Can help treat arthritis. Doing yoga regularly has been shown to work as pain relief for people who suffers from arthritis
  8. Makes you more flexible because you stretch both your muscles, ligaments and tendons
  9. Helps lose weight because most yoga poses stimulate the liver, activates the thyroid gland and creates the right pH- balance in the body (and just saying- some yoga poses can make you sweat. A LOT)
  10. Helps prevent lower back pain. It has been shown that if you just do two 90-minute yoga classes a week for six months, your lower back pain should be eased with 56%. This is caused because almost every yoga poses exercise your back muscles.
  11. Keeps you happy. One hour of yoga increases the levels of depression fighting chemicals in your brain by 27%
  12. Yoga works as anxiety relief. A study has shown that 12 weeks of yoga can helps reduce anxiety while increasing the gamma-aminobutyric levels in the brain (if the gamma-aminobutyric levels get low we are more prone to get depressed or anxious)
  13. Studies have shown that after three months of yoga practice migraine sufferers have fewer and less painful migraines
  14. Yoga might fight food cravings. Yoga means you have to be aware of your breathing. This has been shown to improve the awareness of the emotional sensations that are associated with consuming food and will therefore reduce eating mindlessly.
  15. Aids with digestion. Especially poses that includes twists applies a gentle pressure to the abdomen, which stimulates and stretches the muscles in your stomach and therefore align your organs to function better

 

This is a crazy amount of benefits I know, and that is exactly why I love yoga!

 

Now with all this in mind, go out, enjoy some yoga and have a ball with it!

 

I hope you all have a happy life, one day at a time! ❤

 

Xoxo

Luna

 

 

 

 

 

Benefits of avocado

Benefits of avocado

 

It is no secret that I am in love with avocado.

It’s so great and has a ton of benefits, so why not eat it some more?

 

Here are some of my favorite benefits that eating avocado has!

 

  1. It contains huge amounts of nutrients.
    One serving of avocado (100g) contains Vitamin C, Vitamin B5, Vitamin B6, Vitamin E, Vitamin K, Potassium and Folate in large amounts.
    It also contains Magnesium, Copper, Phosphorous, Zinc, Vitamin A, Manganese Iron, Vitamin B1, Vitamin B2 and Vitamin B3.
  2. Avocado contains a huge amount of healthy fat.
    An avocado has a huge amount of fat -called Oleic acid- and it is especially healthy for the heart. This type of fat has also been linked to the beneficial on genes that are linked to cancer and has been shown to reduce inflammation too.
  3. They are high in antioxidants.
    Especially Lutein and Zeaxanthin are two very important antioxidants in avocados that have proven to be good for the long-term eye health.
    These nutrients are linked to a reduced risk of macular degeneration and cataracts.
    Beside this, xanthophyll which is also an antioxidant in avocado may decrease the signs of the aging process on some parts of your body- meaning: avocado is anti-aging.
  4. Might help make healthy babies.
    Because there is a lot of folate in avocado, consuming these might help to keep your baby healthy. If you have an adequate intake of folate, you might reduce the risk of miscarriage and neural tube defects.
    A research from McGill University found that there would be a 30 percent higher risk for birth defects if any of the partners involved had a folate deficiency compared with if they didn’t. This research was made on mice of course.
  5. Avocado can improve digestion.
    Avocado is actually high in natural fiber, which can help maintain a healthy digestion, lower the risk of colon cancer and help prevent constipation.
  6. You absorb other nutrients better.
    Since avocado prepares your digestive tract to function at its best, it also makes the body more open to absorb other incoming nutrients.
  7. Helps losing weight.
    Since there is a lot of fiber in avocado, you might experience that it is easier to control the amount you eat, and therefore your weight.
    Fiber keeps you full for longer, and therefore helps you restrict your calorie intake. Fiber can also help avoid sugar spikes and keep your energy levels stable.
    And lastly it has been shown that a lot of people who eat avocado also eat healthier and work out better.

As with everything else, remember not to eat too much of it (like 10 avocados every day for four years or something)
Even too much of a good thing, can end up being a bad thing.

 

I hope you all have a happy life, one day at a time!

 

Xoxo

Benefits of moving daily

Benefits of moving daily

 

No matter where you are or who you are, there is no excuses for not moving at all.

It doesn’t matter what kind of exercise just do something, and all of this will happen:

 

  • Boosts mood by releasing endorphins
  • Helps control weight
  • Gives energy
  • Helps improve sleep
  • Helps with improving memory
  • You burn calories (and on longer terms fat)
  • Helps you socialize since there is a chance of meeting people if you exercise outside or in a gym
  • Helps strengthen and keep muscles strong

 

Still got an excuse and don’t really want to do this because it is “too much work”? well… this kind of moving also counts:

 

  • Walking your dog
  • Biking to work-or to the store
  • Taking the stairs whenever possible
  • Getting the mail in the mailbox
  • Walk around the house while talking on the phone
  • Park farther away from work to get a daily walk
  • Dance to your favorite song

 

So get up and go!

 

I hope you all have a happy life one day at a time

 

Xoxo

Luna

Benefits of running

Benefits of running

 

Another “benefit post” you might say?

Well why not, since there are so many benefits to everything.

Today we will look at running since it is easy and fast (well compared to some other sports) and because I run a couple of days a week  I know a little about it 😉
Running

  • Boosts happiness because exercise releases a lot of endorphins
  • Strengthens immune system so you won’t get sick that easily
  • Helps weightless since running burns a lot of calories (around 400/hour if you run slooooow)
  • Physical strength because your muscles get used
  • Prevents high blood pressure since running helps the arteries get fit
  • Lessen the effects of asthma- helps strengthen lungs and bronchi
  • Helps maintain a healthy blood sugar level
  • Increase bone density. Running sends essential minerals to your bones
  • Boosts confidence since its easy to set goals and reach them
  • Better sleep since the body has and easier time to slow down afterwards
  • Increases brain power and mental functions
  • Gives you clearer skin since running stimulates blood circulations

 

This is some of the reasons I enjoy running (or at least enjoy when it is done).
For me I enjoy my runs more if I put on some good music and just give in to it.
Because I am a creative soul, I often fantasize meanwhile I listen to the music and run. It makes it more of a “daydream” and fun session while making running not only an exercise but also a creative process.
In your head, anything can happen, so why not let your thoughts loose while running (Remember to be aware of the traffic though 😉 )

 

A tip for you, that I also use, is to just get out there!
It doesn’t matter if I just run 2 km (2km is for me not much, since I KNOW that I can run 5 if I really want to. You just run what for you feel is a small trip, it could be like 500 meters or maybe 1km) the most important thing is to just go on that run.
The hardest part is always to get going, so telling yourself that it is “just” a small trip makes it easier to go on a run.
When you are used to running 2-3 times a week, it seems easier to run just a little longer, and at some point “just a little longer” ends up being far more than you thought you could! 😊

Safe runs everyone ❤

 

I hope you all have a happy life, one day at a time

 

Xoxo

Luna