7 Benefits of Being a Person Accustomed to Living Disciplined and Regular

7 Benefits of Being a Person Accustomed to Living Disciplined and Regular

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There are two types of people in this world: those who like to do everything like and like deadlines, and those who are accustomed to doing activities following a detailed schedule. Which one are you? Hmmm ... If you are the second type of person who used to live regularly, it seems you have to be proud. Not only does this good habit ease your daily routine, it turns out neat and organized life also brings many health benefits, you know!

Various benefits become people who are accustomed to regular life

Having regular and more organized habits is the key to achieving a balance between physical health and mental well-being. What health benefits can you get if you get used to living more regularly and neatly? Here's the review.

1. Reducing stress and depression

According to a study published in the Journal of Personality and Social Psychology Bulletin, life habits that are more disciplined can make you complete all your work more effectively. In the end, this will lift your mental burden from the shadows of deadlines (and all kinds of other affairs that follow).

The effect of getting used to regular life for the body is the release of more controlled stress hormone levels, so you feel more relaxed and happy. Conversely, if you are accustomed to living in shambles (for example, like letting a desk or bedroom fall apart) and procrastinating, this can actually make cortisol levels in the body remain high.

In the long run, the hormone cortisol that is too high can adversely affect your mood, sleep pattern, and general health. Too high cortisol levels have been linked to the development of heart disease, abdominal fat, and even depression.

So, as much as possible make a written schedule when you have to start and complete all the work that is there. If possible, make a reminder alarm on your mobile or calendar.

2. A better diet

Accustomed to living a discipline makes you have a more regular diet. It makes sense, because by knowing the daily schedule, you can estimate when the most ideal time for you to have breakfast, lunch and dinner, and then slip it between your routines.

Indeed, what are the benefits of having a regular eating schedule? Regular eating can keep you from the risk of obesity, high blood pressure, and diabetes. Irregular eating actually disrupts the body's biological clock (circadian rhythm) to regulate appetite and work the digestive system to digest and absorb food.

Moreover, a regular diet also avoids you from overeating and cravings for sweet foods due to stress. According to a study from the Journal of Psychological Science, when provided two choices of snacks between apples and chocolate, people who work in neat work spaces are more reflexive to take apples. Meanwhile, people who work in a messy room unconsciously immediately take chocolate.

3. More disciplined exercise

People who are accustomed to living disciplines have a set of plans and daily goals that are not grandiose. For example, do anything today and how to achieve it. Without realizing it, this habit also affects your discipline to exercise regularly.

According to the Journal of Obesity someone who has specific sports goals and plans, and always records every achievement, will tend to be more disciplined to exercise and get more optimal results than people who go to the gym without having clear plans and goals.

By having detailed sports plans and programs, you will be more aware of every progress you have made and anything that is less successful. This will ultimately make you more motivated to pass the plan.

Every week, write your exercise plan, then evaluate whether every day you have done the plan or not.

4. More intimate and harmonious social relations

Without realizing it, the benefits of being a more disciplined person also spread to your social world with people around. Accustomed to regular life means that you can prioritize what's important to you, so that in the end you can provide free time for your loved ones.

A happy relationship with friends, family, and partners is the key to counteracting depression and various diseases. Conversely, your irregular and unorganized life can mess it all up.

For couples, chaos at home can create tension and conflict that you don't expect. A simple example, the time you spend searching for lost items can reduce your time with your partner. You can even argue with your partner about where the item is and who last used it. A messy house can also prevent your intention to invite friends to visit.

5. More productive

The benefits of regular life are certainly no doubt. Regular living habits can help you focus more on completing tasks one by one without fear of speeding up deadlines. In fact, living odd jobs actually makes you vulnerable to multitasking work which can be a host weapon for your productivity.

When you are more organized in the workplace, you will work more efficiently and more productively. This means that there is no more name for working overtime because you can go home faster, so you have more free time to relax and relax.

6. Ideal body weight

Having regular and organized habits will help you become more aware and regulate what you eat. Moreover, regular living also makes you more disciplined to exercise, as described above.

Living a healthy life requires a plan or preparation. When you are more organized, you are more likely to make healthy eating plans, shop for healthy food ingredients, or anything else that is related to your healthy life plan. In the end, this can help you reach your ideal dream weight.

7. Sleep better

Having a habit of living regularly means you know very well when you have to go to sleep, how long you have to sleep, and when to get up early. A cleaner and neater sleep pattern can make you sleep better, and avoid various risks of disease.

Irregular life tends to make you often stay up late to work on things that have been delayed before. Lack of sleep can not only endanger physical health, but also adversely affect your mental health.

Keep your bedroom tidy. People who sleep in neat rooms are proven to be able to sleep better, according to a survey conducted by the National Sleep Foundation.

How? Ready to live regularly and be more disciplined?

5 Mental Strategies That Must Be Held To Successfully Lose Weight

5 Mental Strategies That Must Be Held To Successfully Lose Weight

Success in losing weight is not an easy matter. The dream of reaching the ideal body weight has long been imagined, sweet promises for diet have also been campaigned since a long time ago, even sports plans have long been made. Unfortunately, there is no action that has actually materialized to achieve that dream.

Remember, the process of weight loss is not just about diet and regular exercise. Have you equipped yourself with key strategies to gain ideal weight?

In order to succeed in losing weight, don't forget ...

Dieting carelessly without special preparation will not make the effect of weight loss last long, said Brian Quebbemann, MD, as the founder of the NEW program (Nutrition, Exercise, Wellness) in California. In a short time, weight can go back up because it is not properly maintained.

Therefore, before enjoying healthy physical changes that have long been dreamed of, you should first equip yourself with a mental strategy as the key to the beginning of the process towards ideal body weight.

1. Determined

Getting started is generally the most difficult thing to do. Especially if not accompanied by strong intentions. Now, try to think about what reasons make you want to lose weight. Whether because it prevents chronic diseases, does not believe in body shape, or the size of clothing that is getting bigger and bigger.

Imagine what things you will get later after successfully losing weight. Praise from people about your body shape, avoid the risk of chronic diseases, or other things that you have long dreamed of.

Avoid thinking too much about bad possibilities that might not necessarily occur. The more determined intention you have, the stronger the spirit to live and maintain a diet.

2. Ask for support from the closest person

Don't underestimate the positive energy of people around in the process of weight loss. Ask for family support, friends, and even office friends to help monitor your daily life.

Tell them not to hesitate when you "steal" two plates of food in one meal, lazy to exercise, or other things that can interfere with the running of your weight loss plan.

That way, you will feel that you have responsibility for others. Not only on yourself.

3. Make a small goal

One thing you should not miss in listing your mental strategy is setting the final goal. However, instead of directly setting targets that are too high that tend to be difficult to reach, it's better to set a small target for the short term first.

The picture is this, if you have a goal to lose 10 kilograms (kg) of body weight in the next 3 months, then try it gradually by reducing 3 kg every month. Or if you want to eliminate the habit of eating junk food 3 times a week, start by reducing it only 2 times a week, then gradually become 1 time, until finally you can't eat junk food at all.

In essence, set simple targets that can at least encourage you to continue to reach the final goal. Instead, do not arrive because the target you make looks very heavy and instead shrinks your enthusiasm to achieve it.

4. Don't focus too much on the scales

The numbers listed on the scales are usually one of several determinants of the success or failure of your business in losing weight. Only, it turns out you are not recommended to weigh weight every day.

In addition to being able to change weight every day, you can be stressed because you are too concerned about changing the scales needles so you don't even focus on the process you are currently living in.

Instead, set a specific time to weigh your weight, for example once a week. In addition, another thing that you must remember is that the scale is not the only determining factor in the diet.

Body circumference that is getting smaller even though it is not accompanied by weight loss, is also a sign that the diet and exercise that you live are right.

5. Reward yourself

After setting a target for a certain period of time, now is the time for you to prove it in a process. For the sake of motivating yourself to succeed in losing weight, it never hurts to occasionally reward yourself with various favorite activities.

For example watching movies, pampering yourself in a beauty salon, buying the latest novels, and other interesting things besides food. You can do this routine every time you reach your target at a certain time. It is like this gift as a sign of your gratitude to yourself after struggling for so long.

Can Pilates Really Help Lower Weight?

Can Pilates Really Help Lower Weight?

Of the many types of exercise, pilates is one of the yoga-like exercises that are popular with many women especially. If usually many women exercise to lose weight, then can Pilates be an option? Here's a review of the benefits of pilates, especially for weight loss.

Can Pilates help you lose weight?

Pilates is a low impact exercise that is effective in strengthening, building lean muscle, and improving posture. Low impact sports means the type of exercise where the second or one of the legs is still attached to the floor. The question is, can Pilates help you lose weight?

Pilates can help you lose weight as long as it is combined with various sports and other healthy habits. Unfortunately, because Pilates is a low impact exercise, this exercise is not as effective as cardio for weight loss.

However, if you are diligent in taking Pilates classes and are consistent in combining them with sports and other healthy habits, it is not impossible that the scales will go down to the expected numbers.

If your goal is to lose weight, try Pilates and combine it with cardio exercise such as swimming, running, or cycling. In addition, you also need to be consistent to eat healthy foods and reduce bad fat intake and increase healthy fats, fruits and vegetables.

How many calories are burned when doing pilates?

Usually, the number of calories burned during pilates depends on your current body weight. In addition, the amount also depends on the type of pilates class you are taking.

For example, if you weigh 68 kg, for a beginner pilates class that is done for 50 minutes, the body will burn about 175 calories in one exercise. However, if you take a pilates class with a higher level of difficulty then in 50 minutes you can burn about 254 calories.

Meanwhile, to lose about 0.5 kg of body weight, you need to burn about 3,500 calories. Therefore, combining pilates classes with various cardio exercises is the right choice for those of you who want to lose weight.

In addition, you can also try combination pilates classes such as Piloxing (pilates and boxing or boxing) and Yogalates (yoga and pilates). Through this combination class, the body will burn more calories than ordinary pilates classes.

Doing exercises two to three times a week especially taking combination classes can help you get the ideal weight.

The benefits of pilates besides losing weight

Although the purpose of doing pilates wants to lose weight, but you can also benefit from other pilates. Pilates helps strengthen the muscles in the stomach and back. That way, fat deposits in the center of the body such as the stomach become disguised.

So, even though you actually don't experience weight loss but when your abdominal muscles tighten your body will feel slimmer. In addition, Pilates also helps improve body posture to become more robust. So that the bones look longer because this one sport helps maximize your range of muscles and bones.

Great Benefits of Pilates for Improving Body Posture

Have you ever heard of the type of Pilates exercise? Pilates is a type of exercise performed by making unique movements with the help of pilates. However, behind the simple-looking activities, it turns out that this exercise is very good for improving your posture. Why is that? Come on, see the explanation below.

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Get to know the origin of Pilates

Pilates was first discovered by a German man, Joseph Pilates. During his childhood, Joseph experienced many diseases, such as asthma and rheumatic fever. As he grew up, Joseph became interested in the gym so he often exercised and eventually became less frequent. Joseph also concluded that one of the causes of a person experiencing illness is lack of exercise.

From there Joseph developed a type of exercise that can balance the health of the mind and body. The sport is called Pilates, which is actually a combination of gym, martial arts, yoga, and dancing.

Pilates is synonymous with movements that make the muscles of the body work hard. However, even though it's tiring, the faster the muscles in the body will be formed.

Is it true that Pilates is able to improve body posture?

Body posture is certainly very important for the appearance and health of one's body. The existence of a bad posture can make the muscles and bones not symmetrical. This can then injure and interfere with the work of vital organs such as the heart and lungs.

Those who experience scoliosis (oblique spine structure) also have a higher risk of developing osteopenia (a disorder of the bone due to loss of density). They will also experience limitations in activities, such as being unable to sit or stand for too long to experience pain in the back of the back.

Well, pilates can help reduce the degree of slope of the spine in people with scoliosis. Not only that, pilates movements can help control the severity of scoliosis symptoms, including reducing pain due to scoliosis.

In addition, various movements in the Pilates sport can strengthen and increase the body muscle mass. Because of that, do not be surprised if this sport can increase flexibility and endurance so that this sport is perfect for those who work as beautiful dancers or swimmers.

The existence of techniques that can improve body posture and maintain the symmetry of the body when standing also makes pilates can improve balance and help control the movements you make. The techniques in Pilates also emphasize the activity in the muscles in the lumbar spine so that it can make the waist and spine more balanced. That way, your posture looks more ideal.

The benefits of improving this posture are obtained through various movements in pilates which require working muscles so that they will form muscles and the movements are carried out repeatedly, starting from the initial stage to more difficult levels.

Tips for doing pilates for beginners

The purpose of pilates is to maintain the strength of the muscles around the spine. In running Pilates, there are several main keys, namely:

Breathe in relief until you can feel the widening in your lower ribs.

This technique is done by learning to find a neutral position in the spine by involving the right muscles.

When you do movements involving the head and neck, avoid pressing your chin to the neck.

When you start doing pilates, do it in an atmosphere that is calm and relaxed. Start from the initial stages first. Only when you get used to it can you increase it to a higher level.

When doing pilates movements, you also have to use the strength of your abdominal muscles, pull the back side up, and tighten your buttocks.

Here are a few examples of simple Pilates movements that you can do at home:

Simple leg lifts. This movement is quite simple. Lift and move the bottom of your foot alternately. Do it up to 5 times.

Alternating leg lifts. Performed by lifting the right leg, followed by the left foot, so that your feet are raised. Then lower your right foot followed by the left foot. Repeat up to five times.

Single leg kick. You can do this while lying on your stomach and your upper body held by both arms. Then, bend one of your legs towards the buttocks. Also do it on the other leg alternately. Repeat this movement five times.

The important thing is to note when doing pilates

Concentrate on every move you make. Remember, there is no part in your body that is not important.

Take control of your every move. Not only big movements, every small movement you must be able to control it to improve your posture.

Do each movement slowly and surely. Don't be too stiff and don't be too fast or too slow to do every move.

After completing pilates, don't forget to cool down. This cooling technique is done by leaning against the wall then open your legs wide and relaxed. Breathe relaxed and bend over for a few moments. After that you will definitely feel more calm and refreshed.