body fitness

To run

is a helpful method to activate the aerobic metabolism especially in spring time

I will give you a few tips to do better and not to loose motivation:

1. never to long - better 30 min. per day and more days a week
2.  buy special clothes and wear never cheap shoes
3. listen to the music and make a list of your best songs you like to hear during running
4.  be focused on your breathing, at best in the rhythem of your legs
5. better to run with less speed
6. run playful and change your style like jumping on a bench or something like that
7.  intensive streching-programm after run

In everyday life you bend back rarely to not at all

More you lean forward like doing up the shoelaces. But your backbone should also streched in the other direction. So you have to practice it with for example Yoga.

Please be careful and do it very very very slowly!

Start with Bhujangasana (cobra)

Always tensing your abs in doing so....

As time went by you feel the refreshing in your whole body. You feel reinvisiorated. So lets start :) 

"Jump" (lyric by Madonna)

There's only so much you can learn in one place
The more that I wait, the more time that I waste

I haven't got much time to waste
It's time to make my way
I'm not afraid of what I'll face
But I'm afraid to stay
I'm going down my road and I can make it alone
I'll work and I'll fight till I find a place of my own

[Chorus]
Are you ready to jump
Get ready to jump
Don't ever look back oh baby
Yes, I'm ready to jump
Just take my hand
get ready to jump

We learned out lesson from the start
My sisters and me
The only thing you can depend on
Is your family
Life's gonna drop you down like the limbs from a tree
It sways and it swings and it bends until it makes you see

condition for a perfect sleep:

By the way to the topic sleep (scroll down)

To take siesta is an issue of dispute. Some people say it´s necessary to have a break in the day for filling up the reserves of energy. They cloisters themselfs at home or at another place at work in lunchhour and make "short napping". In Japan it should be normal.

Strategy for finding peace and quite

Some using an audio as a pacifier. There are a special kind of sound which produces certain brainwaves like alpha, beta, delta, ...-waves. You can use a mindmaschine as a brainwaves- stimulation.
In some big or very modern companys it is possible to go for "short-napping".

But other voices argue that its better to hang on the whole day and find a healthy sleep only in the night. But please without coffee in the afternoon ;)

First of all have a quite room, short ventilated before and nippy. At best without any heating. Better to find the warmth under your blanket. The perfect pillow is an individual decision. Important is that your neck and head got the right position otherwise you got tensions and you feel sleep-deprived.
Although you need a complete dark room without any light howsoever small. Because it´s  important for your melatonin production. Melatonin is a hormone which regulated your sleep.

At the end in that post my lovely dreamer you should have a glass of water (within reach). Human being loses a half liter liquid per sleep.

Then have beautiful dreams...maybe of a heavenly place like that...

 

SLEEP - I think this could become a big topic and will go into series. There are so many aspects about this simple thing sleep like dream, condition and preparation.

How curios human being is falling in sleep every day
We need this rest and relaxation average from six to nine hours per day. What happen in this state of unconsciousness. The literature and fiction is full of speculative stories. At organic level we need the stages of sleep for recovering several part of our body. There is a definition of time of day and one specific organ. For example at roundabout 2h am its time for regeneration of hepatic and so on. Universal valid: you have to go to bed before midnight and sleep ideally 8 hours. Then your organs get the best chance for revival.