If you're active, have a cardiovascular balance, strengths, and a workout style, you might think you've got it covered. But no, that's not the case, not at all. There's still another area that most people, a lot of men, overlook: flexibility. For those of you who can't remember the last time you did yoga or did a toe curl without bending your knees, flexibility is much more vital than you think, and improving it could even add years to your life. Here's what you need to know: Being flexible isn't just about extending your legs or performing difficult body contortions like you would at the gym, but also about maintaining movement. Flexibility is the ability to move through the range of motion of a joint, according to Alex Rothstein, an American exercise physiologist and professor of exercise science at New York Tech. Elasticity is the passive ability to move through a range of motion, and mobility is the active ability to move, he adds. Here are five re...
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How to Build a Morning Routine That Fuels You
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The key to changing energy, focus, and productivity could lie in the first 60 minutes of the day, according to Gary Brecka, human biologist and guest on The Ultimate Human podcast. Start the day differently to change your energy, your focus, and even your productivity, says Brecka. The accomplished longevity expert, who has collaborated with executives, athletes, and figures in the entertainment world, insists that the beginning of the day is the ideal time to give a patient a rest and a rest, as if it were a car that wakes up at 20% charge. That's your part to recharge it with normalized habits,” he adds.
Brecka emphasizes that this isn't about tricks or magic; it's about science. The circadian rhythm, that is, the biological clock that maintains the sleep-wake cycle, synchronizes with sunlight. Exposure to natural light in the morning sends a signal to the brain that increases melatonin, the hormone that induces sleep, and cortisol, the hormone responsible for dawn. If you receive ten minutes of sunlight in the early hours of the day, your energy for the day is greater. Synchronizing your clock The better your sleep at night and maintain focus all day, Brecka explains.
Getting from Surviving to Thriving
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The specialist admits that most people have tried different ways to wake up more, such as caffeine, pills, or sleeping more, but they still feel blue. "It's not about doing more, but rather doing it right from the start of the day," he assures The morning routine is made up of six essential actions that, he recalls in his podcast, he refined after years of all those high-performance sessions with individuals. Rinse and hydrate with salt and lemon Morning after morning, he suggests dehydrating with a large flake of water with a squeeze of sea salt and lemon juice.
This combination, he says, rehydrates the body after seven or eight hours of sleep, kick-starts the metabolism, balances electrolytes, and provides essential minerals. Lemon also contains vitamin C, which is important in the detoxification process. Exposure to Sun radiation: Details after hydration, the next step is to leave your home or office and spend at least ten minutes outdoors with your face exposed to direct sunlight. This practice regulates the circadian rhythm, raises serotonin levels, and prepares the body for the day, generating improved mood and concentration.
Redefining Success
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Guided breathing and gratitude Brecka dedicates a few minutes of deep breathing, leading three single rounds of deep breaths. This exercise stimulates the parasympathetic nervous system, relieves stress, and begins the day relaxed and focused. It also includes a reminder of gratitude, reflecting on positive elements in life, which, as mentioned in studies cited by Brecka himself. Conformity to the cold The fourth component is based on applying the product so that it shaves and hydrates the skin, preferring to rub it in, as more product leaves a good texture.
This cleansing process begins to produce The first results. This practice activates the nervous system, increases circulation, strengthens immune function, and reduces inflammation. Contact with the cold, he says, also triggers the release of norepinephrine, a hormone that elevates mood and concentration Light movement: You don't need to do some kind of exhausting workout. Brecka recommends a 20-minute walk, gentle yoga, or light stretching.
Benefits of a Morning Routine
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The goal is to stimulate circulation and release endorphins, which are substances that improve mood and mental clarity, helping you increase your productivity on a daily basis. Delay the start of caffeine consumption: The final step is to delay your first cup of coffee for 60-90 minutes after waking up. According to Brecka, drinking too much caffeine too soon can hinder natural cortisol production, which could ultimately cause energy drops later. The hope is that the body can activate itself naturally before adding stimulants.
That these conditions, but exponential and that cost nothing. Nothing that overwhelms you with dozens of new things, but rather small, conscious changes that accumulate over time," he emphasizes. The expert insists that the secret lies in perseverance and the correct sequence of habits to work with the body, not against it The morning conditions set the trend for your whole day. Tired of maintaining a healthy schedule You're not the first. The greatness there are easy methods! And you can TAKE steps and create lasting change forever with tiny, focused actions AND a proven plan A well-structured morning routine is based on a productive day.
Conclusion
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It decreases anxiety, enhances con f you continue to underestimate the power of a good morning ritual to boost productivity, let's first ask you this question Have you ever felt like you were running out of time in the morning I'd probably hit the snooze button several times, repeating to myself, Just five more minutes, until it dawned on me that I was already late for work Sound familiar Setting goals to achieve during your morning routine can be truly exhausting, and you're expected to wake up by making breakfast, exercising, and writing in your journal before starting the day.
But the truth is, maintaining a more focused wake-up routine can help you become more effective and create better health, physical well-being, mental well-being, and a more confident and optimistic you. Follow the example of all successful entrepreneurs, for example. Oprah Winfrey eats her first and second breakfasts before starting her day, in addition to exercising and writing in her journal before 6 a.m. Jeff Bezos wakes up at 5 a.m. to recharge his batteries, do yoga, and read.
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