Is the Daily Commute Stressing You Out?

 

Written by Jenny Catton

 

There are not many people that enjoy the daily commute to work. Whether it’s sitting on a noisy bus, sweating on a crowded train, or battling the motorway traffic, travelling to work is full of stresses and strains. And if you’re already running late for work, the pressure can be even worse.

 

Arriving at work feeling harassed and stressed isn’t a good way to start the day. In fact, if you find yourself getting wound up during your morning commute, chances are you’ll stay in a bad mood for the rest of the day. So wouldn’t it be great if your journey to work could be relaxed and stress free? Well here are some ways to make your morning commute easier.

 

Set off earlier

It might not sound like a pleasant prospect but setting off to work an hour or so earlier in the morning could make your journey much more relaxing. And if you arrive at the office before your colleagues, it will give you the opportunity to get jobs done in peace and quiet before everyone else arrives. Perhaps you could negotiate an earlier finish time with your boss to compensate for your early start.

 

Hide the clock

If sitting in traffic watching is causing you stress – try covering up the face of the clock. After all, you can’t change the time you will arrive so why stress about it whilst sitting in the car?

 

Enjoy the Walk

Walking is the least stressful and healthiest way to get to work. Not only will you benefit from fresh air and exercise but you’ll also be in complete control of your journey rather than having to battle with traffic or public transport. Of course, not everyone is lucky enough to live close enough to walk to work but perhaps you could walk the final stretch of your journey so that you have chance to refresh and calm down before arriving at work.

 

Use the time

One of the frustrations of commuting is that it can feel like wasted time. If your journey takes an hour each way, it’s easy to dwell on how much you could achieve if only you could get that time back. So why not think of things you do whilst commuting. If you take public transport, perhaps you could use the time to plan your day or catch up with emails using your laptop. Alternatively, use the time for reading or studying, for example you could learn a new language during your daily journey. And if you drive you don’t have to miss out – you could play a language learning CD or inspirational podcasts whilst you drive.

 

Relax

If you find yourself getting wound up during the morning commute, try listening to relaxing music or inspirational recordings on your way to work. They will help you keep calm and set you up for a relaxed and productive day at work.

 

For more tips on stress management, visit: www.mindtools.com

Categories: Commute, daily commute, journey, morning commute, nbsp, public transport, time, work, work nbsp

Finding Time for Fitness: 6 Ways to Fit It In

Lack of time is everyone’s main excuse for not working out, but do you really not have time for fitness? Sure, you’ve got a lot on your plate, but even just a few minutes of activity every day can help you reap major rewards for your overall wellbeing. In fact, if you’re fitter, you’ll have more energy to help you cope with all your daily tasks! So, how do you find the time to give your wellness a boost? We spoke to Certified Personal Trainer and Fitness Instructor Jennipher Walters for her top tips.

 

1. Get On Up: ‘Sleep is definitely important for overall health and weight-loss, but could you hit the sheets just 30 minutes earlier, so that you could get up and work out before your day starts?,’ asks Walters. ‘Working out in the morning has numerous benefits including regulating appetite, boosting energy and—perhaps the biggest benefit of all—an AM sweat session ensures that your workout is checked off first thing each day!’

 

2. Log Off…: Walters recommends, ‘For just a few days, record how much time you spend surfing the Internet, checking personal email, watching TV and playing video games whether it’s on your computer or your phone. You just might be surprised at how much time you spend on Facebook or playing Angry Birds. Just a few minutes here and there can add up to an hour or more each day. Cut out just some of that screen time and, voila, you suddenly have time to squeeze in at least 10 or 15 minutes of exercise into even the busiest day.’

 

3. …But Be an Active TV Watcher: ‘It’s unrealistic to never watch TV or to shun the Internet forever,’ Walters admits. ‘So when you do, try to incorporate some physical activity. When watching TV, make it a point to do some jumping jacks or push-ups during commercials. Doing a little exercise during the commercial breaks can add up to almost 20 minutes of fitness for every hour of TV you watch. And instead of sitting in a chair when on the computer, try sitting on a stability ball or stack your computer up on some books so that you have a standing desk to surf from. No matter how you do it, try not to sit for more than 20 minutes at a time!’

 

4. Workout On Your Commute: Walters asserts, ‘One of the best ways to fit exercise into your life is by incorporating it into your school or work transportation routine. If you live close enough, consider biking to work. If you take the bus, walk to a bus stop that’s an extra block or two away, or get off the bus a stop sooner than usual and get a few more steps in. And if you drive to work, park as far away as you can—even a few blocks away, if possible.’

 

5. Socialise While You Exercise: ‘Make your social time more active by planning events that get all of you moving,’ Walters advises. ‘Go for a family hike on a beautiful Saturday morning, play a game of tag football with your buddies during halftime, or make a date with your significant other or best friend on the treadmill. There are so many options for squeezing more activity into your social calendar!’

 

6. Make Chores More Hardcore: ‘While cleaning might not be the most fun activity, it’s something we all have to do, and it can definitely be a workout if you want it to be,’ notes Walters. ‘Set a kitchen timer for 20 minutes and see how much of the house you can clean. Try to be as efficient and quick-paced as possible, and I guarantee you’ll work up a sweat. If you’re doing lighter housework that is harder to get your heart rate up (like laundry or organising), throw in some lunges or push-ups every few minutes to start feeling the burn.’

Categories: busy schedule, Commute, day nbsp, household chores, minutes, nbsp, Push ups, time, walters, watching tv, work

How to Give Your Wellbeing a Cheeky Boost

Taking care of your wellbeing is one of the best things you can do in life. By adopting a few simple practises you can prevent a myriad of health concerns, and be around for a very long time. However, Sara Reistad-Long, MA, 2011/2012 Robert Wood Johnson Foundation Fellow in Health and Science Journalism, notes that wellness is not something you can achieve overnight. ‘Getting healthier is a marathon, not a sprint,’ the former Elle Magazine health contributor explains. ‘It’s the result of hundreds of little decisions that we make over the long haul—eating a green salad every day, running three times a week, choosing yoga over wine (most nights, anyway).’

 

Still, everyone wants a few quick and easy tips to boost their physical and mental wellness, so here are a few of the best, scientifically proven ways to help you do exactly that:

 

1. Smile more: A cheeky grin isn’t just a sign that you’re already happy; it can also bring about happiness. According to Harvard psychologist Jeff Brown, author of Chicken Soup for the Soul: Think Positive for Great Health, ‘Smiling can jump-start the process of happiness. When you smile, you trigger a psychological and neurobiological alignment with positive emotions, and that can lead to healthier living.’ This has been backed up by a recent study published in the journal Psychological Science, in which stress was induced in 170 students. The students were asked to perform a dexterity test and then plunge a hand into ice water, which stressed the participants and raised their heart rates. However, when the students were asked to smile during these tasks, their heart rates returned to normal levels more quickly after they recovered from the stress. This was especially the case with students who broke into a “Duchenne smile” (the type of smile that engages the eyes and the mouth).

 

2. Cope with your morning commute better: A study in The Scandinavian Journal of Economics has shown that, if your commute is longer than 22 minutes each way, it may be having a negative effect on your wellbeing. However, that is not to say that you can’t fight back. Andrew Weil, M.D., the author of Spontaneous Happiness, suggests cutting coffee out of your morning routine, as caffeine can worsen stress and increase anxiety. Other than that, British researchers have outlined the top 10 most relaxing songs that you need on your IPod. “Weightless,” by the Manchester band Marconi Union, is first on the list as it slows your resting heart rate by 35%. Other good choices include “Watermark,” by Enya, “Someone Like You,” by Adele, and Mozart’s “Canzonetta sull’aria.”

 

3. Choose retinoids: You may have heard of these powerful vitamin A derivatives as a helping hand against acne and wrinkles, but research suggests that applying retinoids to your skin can help you to reduce your risk of developing actinic keratoses, which are precancerous lesions. Manisha Thakuria, MD, an instructor in dermatology specialising in skin cancer at Harvard Medical School, comments, ‘Retinoids can help inhibit the growth of tumour cells and stimulate normal skin-cell development.’ However, the key is to start slowly, as retinoids can irritate your skin. Whether you use an over-the-counter product or a prescription-strength one, apply your retinoid-based cream twice a week until there is little or no noticeable redness the day after. Then you can work your way up to daily use if your skin can tolerate it. Thakuria adds that “sunscreen is a must” every day, as skin that has been treated with retinoids is especially sensitive to the sun’s harmful rays.

Categories: Commute, health, heart rates, nbsp, Retinoids, skin, Smile