FITNESS: Leading An Active Life.
What does the word Fitness really mean? Fitness is said to be the condition of being physically strong, How Suitable something or Someone is, and it doesn’t mean marathon weight training.
The key to achieving and maintaining fitness is keeping training and workouts fun.
Here are Steps that will help in getting in shape once and for all.

1. Stretch Before and After Exercising: But don't stretch cold, tight muscles. Warm up first with five to six minutes of gentle exercise, such as jogging in place, stationary bicycling. or jumping jacks. When you've begun to perspire slightly or at least feel warm, it's safe to start stretching. Otherwise, you may cause microscopic tears in your muscles. Don't bounce when stretching, since this actually tightens muscles. The best kind of stretch is a "Static" stretch, where you gradually increase the stretch without straining the muscles by holding the stretch for 10 to 15 seconds.
Although recent studies have failed to show that stretching after a too strenuous workout heads off muscles soreness, it does promote flexibility and can keep your muscles from tightening up quickly.

2. Work Out in the Water: Swimming isn't the only kind of water exercise. Deep-Water running and other water workout can provide aerobic benefits without putting stress on joints and muscles. For people recovering from leg or back injury, aquatic exercise is good because of the water's cushioning, supportive effect; this also makes it deals for pregnant women or obese individuals.
When exercising in water, make sure the temperature is comfortable, usually 82' to 86'. If it's too hot, you may feel weak or even pass out; if too cool, it may cause pain in stiff or arthritic joints.

3. Mow Your Lawn Aerobically: Use an old-fashioned lawn mower rather than a power mower. Not Only is it less expensive and less likely to break down, but it doesn't pollute the air. It also provides good exercise: pushing a manual mower for an hour burns between 420 and 480 calories-about as many as an hour of tennis.

4. Know When To Rest: Many Overuse injuries at first produce only mild or intermittent pain that you may be tempted to ignore, or that you may confuse with the twinges and mild muscle soreness that can accompany a strenuous workout (and that do not damage tissue). The telltale signs of a potentially serious injury include: severe or persistent muscle pain, swelling, or spasm; pain centered in a bone of joint; stiffness or decreased mobility of a joint; numbness or tingling. If any of these symptoms appear, you should stop exercising. Rest the affected muscles for at least five to seven days, then slowly return to training.
If the symptoms are severe or grow worse, consult your physician or a sport-medicine practitioner.

5. Take Care of Sore Muscles: Stiff, sore muscles are common in weekend athletes who exercise only occasionally, as well as in frequent exercises who suddenly increase the intensity of their workout. This type of pain is called Delayed-Onset muscle soreness (DOMS). There is no proven treatment for DOMS, although recent research suggests that repeating the activity that caused the soreness-but at a much lower intensity-may ease discomfort. If DOMS becomes very uncomfortable and you want to take a pain reliever, don't reach for aspirin or ibuprofen, which may interfere with muscle repair and thus prolong soreness. These medications block the body's production of prostaglandin, substances that help stimulate the repair process.
Acetaminophen (such as Tylenol), which has no anti-prostaglandin effect, is probably your best choice for the relief of muscle soreness. (However, aspirin or ibuprofen-such as Motrin or Advil-are the medications to take for the pain and inflammations of sprains, strains, and tendinitis.)

6. Under-dress For Winter Workouts: The most common cold-weather problems for exercisers isn't that they wear too little clothing, but too much. Exercise raises body temperature significantly-even a moderate workout can make you feel like it's 30' warmer than it really is. So when you're about to run on a 25' day, dress for about 55'. It's good idea to wear several layers that you can peel off as you become warm; clothes with zippers serve the same purpose. Wear a cap that you stuff in your pocket when you're feeling comfortably warm.

7. Buy The Right Athletic Shoes:  Hold the front and back of the shoe and band it. The sole should bend where the foot bands-at the ball; if it bends at mid-foot, it will offer little support. if your foot rolls outward significantly when you run, you're probably better off with a shoe that has a strong heel counter, a substantial yet somewhat soft mid-sole, a curved last, and a relatively flexible sole. If your foot tends to roll inward you'll benefit from shoe with good arch support, a straight last, and a less flexible sole, especially along the inside.

8. Lift Weight To Become Stronger: Paired with regular aerobic exercise, weight training increases your strength and muscle endurance. Start weight training with light weights. If you belong to a gym, an exercise specialist there can help you develop a workout routine and teach you proper technique. Begin with a five to ten minute warm-up. At each session, do six exercises for the upper body and six for the lower body. Watch your breathing-exhale as your lift the weight, inhale as you lower it. Give each muscle group a full day rest before exercising it again; exercising the same muscle group two days in a row may make it weaker, not stronger.

9. Walk, Walk, Walk: A Study of thousand of Harvard alumni suggested that a long-term regimen of walking can significantly prolong life. Other research has shown that walking at speeds of three and a half to four and a half miles an hour-that's brisk walking, not strolling-produces cardiovascular benefits. Slower walking can be advantages to older people, cardiac patients, or people recuperating from illness. Walking at speeds of five miles an hour can burn as many calories at moderate jogging, but even slow walking can burn 60 to 80 calories per mile.

10. Get a Stress Test:  An exercise stress test is an important diagnostic tool for uncovering cardiac problems. If the test indicates that you have a heart disorder, an appropriate exercise program can be designed for you. You should undergo a stress test before starting an exercise program if:
1. You are 45 or over
2. You are between 35 and 44 and have at least one risk factor for coronary artery disease. (These includes a parent or sibling who developed coronary artery disease before the age of 50, smoking, obesity, and elevated blood pressure or cholesterol level.)
3. You have cardiovascular of lung disease at any age, or a metabolic such as diabetes or hyperthyroidism. In these cases, the test itself may entaail some risk, so you should consult your doctor first.

11. Take The Stairs: Make a point of climbing stairs instead of taking an elevator or escalator. As a supplement to other forms of exercise, stair climbing may help your weight in check while it strengthens your legs.


12. Cross Train For Health and Pressure: Alternating types of sports or exercises you do may break the monotony of a one-exercise routine. Complementary workouts allow you to strengthen more muscle groups than a single activity would, and also allow each muscle group to rest while others get a workout. Some sports-medicine specialists also believe that cross training may reduce the risk of injury.

13. Safeguard Your Knees: One out of every four sports injuries involves the knee. To prevent injuries, beware of suddenly intensifying your workouts, which can stress the knees and increase the risk of an overuse injury. Other factors that increase your chance of injury worn-out or ill-fitting shoes and weak quadricep muscles (the muscles on the front of the thigh).
Cycling is an excellent way to strengthen the quadriceps, as is walking up stairs or hills. If You're recovering from knee injury, consult your doctor before undertaking any exercise.

14. Put The Right Seat On Your Bicycle: As you cycle, the whole of your weight rests on your two "sit bones," which in turn rest on the seat of the bike, so you may develop tenderness, chafing, bruising, or inflammation of the buttocks or crotch area. This is especially common among women, whose hip bones are usually about an inch wider apart than a man's so that standard bike seats are uncomfortable. Special anatomically designed saddles-wider and well cushioned at the back.-can be helpful and are easy to install. Gel-filled or sheepskin saddles or pads can also ease the pressure and friction.
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If you’re feeling frustrated and stuck, it’s probably time to make some changes in your life. Otherwise, you’ll likely continue to feel dissatisfied. As Tony Robbins said, “By changing nothing, nothing changes.”

It can be difficult to make changes in your life, but if you want a different outcome, it’s necessary. Just as important as “what to do” advice to change your life is “what not to do; what to forget” advice.

Here are 15 things to forget if you’re not satisfied with your life.

1. Forget to ask permission

If you’re waiting for everyone in your life to approve of a change you want to make – whether it is starting your own business, changing careers, relocating, or adopting a new lifestyle – you will never change. Choose wisely who you seek approval from, and tune out the others.

Start today: Write a list of people whose opinion of your life should truly matter.

2. Forget negativity

A negative mindset only makes you feel worse. Practicing an attitude of gratitude; an attitude of thankfulness and abundance instead of jealousy and scarcity, will help you immediately feel more satisfied with your life.  According to Oprah Winfrey, “If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.”

Start today: Start a gratitude list and hang it somewhere visible, such as your bathroom mirror. Each day, add something you are thankful for to your list. You will soon realize you have a lot of goodness in your life.

3. Forget the past

Maybe you’ve been fired from a job, have a history of broken relationships, or have been rejected repetitively when applying for graduate school. Guess what? Nobody cares. You might feel like the whole world has seen your setbacks, but they really haven’t. The world is huge; there are millions of people who have no idea what you’ve gone through. If the past is holding you back from the life you want to have, it’s time to work on letting go.

Start today: If you feel you’re carrying major baggage around, it’s time to make an appointment with a counselor, therapist, or coach, depending on your specific situation.

4. Forget procrastination

How many time-suckers do you give your hours to every week? Time is our most precious resource, and wasting it on mind-numbing activities can drain it quickly. If you struggle with procrastinating, work on setting yourself a schedule every day. Writing down your to-do items on your schedule will help ensure that they get accomplished, and also help you visualize where you’re actually spending your time and what you tend to procrastinate.

Start today: Write out a schedule of your tasks for tomorrow.

5. Forget about immediate gratification

Immediate gratification feels great now, but not so good long-term. Make decisions from your future. Think about who you want to be, and make today’s decisions based on future you. For example, if your long-term goal is to spend a year traveling the world, you’ll need to save some money for your future endeavor. When you are tempted to upgrade your cell phone plan or purchase a new vehicle, think about whether the future you, the one who is exploring the world, would like you to spend or save that money now. More than likely, you’d be thankful in the future for saving money now.

Start today: When you purchase something today, see if there is a more economical option, and save the difference for a future expensive goal.

6. Forget about cultural norms

It doesn’t matter if society says you should work 9-5 at a job you don’t really like and retire at 62. If that’s not the lifestyle you like, give yourself the freedom to break free from the norms.

Start today: Research one inspiring person who has paved his or her own trail.

7. Forget the time it takes

A goal that takes many years to accomplish can be overwhelming. It may be daunting, and take a long time, but if it’s something that’s truly your heart’s desire, that’s perfectly fine! Whether or not you move toward that goal, eventually you’ll be a decade older. If you want to be more satisfied 10 years from now, take steps today to move toward that goal.

Start today: Write down one large, 10-year goal you have.

8. Forget about toxic people

Toxic people can quickly drain your positivity and hope. As Jim Rohn, a businessman, said: “You are the average of the 5 people you spend the most time with.” Spending time with toxic people might be a big part of your problem if you’re not satisfied with your life. If you want to be more satisfied, hang out with the following groups of people: people who are doing what you want to do, and people who have infectiously awesome outlooks on life. Surrounding yourself with positive, encouraging people can help you feel more happy and satisfied.

Start today: Think about the 5 people you spend the most time with. Is there a toxic person in your inner circle?

9. Forget about having everything planned out

If you wait until you have every detail planned out before you start a new endeavor, you’ll never start. It’s easy to get caught in analysis paralysis mode, where you’re constantly researching but not really making any forward progress.

Start today: Decide that you have enough information about one of your goals to actually start the project. You can study more of what you need to know along the way. Taking the first step forward is the most important step; without it you will never start.

10. Forget about blaming everybody

Harboring anger toward someone who has wronged you hurts you and holds you back from living the wonderful life you deserve. Forget about spending excessive amounts of time blaming others for your current life situation. It does you no good. This doesn’t mean you have to feel completely happy toward somebody who has been malicious toward you; it just means you aren’t going to let thoughts about that person continue to hurt you as the years go on.

Start today: Focus on the positives of the future.

11. Forget about material items

If you want to be satisfied with your life, there are ample studies showing that having more money and material items, past a certain point, do not increase life satisfaction. You really only need a few things to be content: safety, nourishment for your body, connection with others, work that is meaningful and stimulating to you, and a feeling that you’re part of something greater than yourself. You don’t need a million new toys or the latest gadgets. It doesn’t matter if your neighbors have the “best” everything. Get over it.

Start today: Begin a decluttering habit by cleaning out one drawer in your home. Decluttering can set you free from materialism, and also free your physical space and mind so you have more room in your life for what you love.

12. Forget your uncertainty

When you think about making a change in your life, your mind may start racing as you consider all the “what ifs.” Here’s the deal: there will always be uncertainty. You will never know the future. Being able to embrace this uncertainty and realizing you’ll have to take some risks to get unstuck is key to being satisfied.

Start today: Think about a big dream you have for your life. When the “what ifs” and doubts fill your mind (and they will!), replace those thoughts with the positive version of “yes, but what if…” with all of the great things chasing that dream could bring into your life. For example, if you want to start a business, and every time you think of it you immediately think “what if I fail?”, replace the thought with “yes, but what if I succeed?” and let your imagination run wild in that direction instead.

13. Forget changing everything at once

If you’re not satisfied with your life, it can be tempting to want to revamp your entire life all at once. But actually, choosing one habit at a time to focus on may be a better option. If you focus on changing one habit, one week at a time, you can analyze whether or not your habit change is working for you, and tweak it as needed. I frequently recommend working on exercising first; exercise is a mood booster and makes us feel empowered. As we challenge our bodies and improve our health, we feel like we can tackle other areas of our lives we want to change.

Start today: Choose one area in your life you’d like to change. Write down a small goal within that area for each day of this week (For example, bring a healthy snack to work instead of going to the vending machine every day). As you meet your small goals, you’ll gain the momentum to work toward larger goals (For example, fuel your body with healthy foods 90% of the time).

14. Forget about waiting for someone else to lead you

If there is something in your life you want to change, chances are, there are others in your life with a similar goal. Choose to be a leader and seek them out. Unsatisfied with your health? Find a buddy to cook some healthy meals with, or exercise together over your lunch hour with a coworker.

Start today: Think about something you’ve been wanting to do. Email your coworkers or friends and ask if anybody’s interested in joining you on your mission.

15. Forget about doing it alone

When you desire to change your life, find an accountability partner. This can be a family member, friend, personal coach, or mentor. Having someone to encourage you, inspire you, and keep you on track when you’re discouraged is extremely important.

Start today: Ask someone to be your accountability partner for a specific area in your life you’d like to improve.
Take away points:

It’s difficult to feel dissatisfied in your life. The good news is that your life is a story, and you get to write a lot of it. There will obviously be things in your life that are out of control, but practicing an attitude of gratitude, surrounding yourself with positive people, enjoying the ride of life’s uncertainties, and writing down your goals will greatly help increase your life satisfaction.

How you start your morning sets the tone for the rest of the day. If you want to be productive, feel fulfilled and accomplished without sacrificing your health (e.g. drinking five cups of coffee and skipping lunch to finish your project), you should include these six rituals into your morning routine.

1. Unplug your devices

So many people sleep with their mobile phone next to their bed, and then the first thing they do when they wake up is grab their phone and check their email, Facebook and other social media apps.

We’re so addicted to our mobile devices that, according to the Pew Research Center, 67% of cellphone owners check their phones, even when it isn’t buzzing. This might get you on the train of FOMO (aka “fear of missing out”) and promote anxiety and stress, according to this study by British researchers.

Not the best way to start your day indeed.

What you need to do instead is unplug your devices and connect with your loved ones face-to-face first thing in the morning. This means no mobile phones, iPads, computers or TV.

Make it a special time of the day to connect, even if for 10 to 15 minutes. It will help deepen your relationships.

If you live alone, then use this time to connect with yourself by meditating, reading a good book or just enjoy a longer shower in the morning. We often forget to check in with ourselves and go on this never-stopping autopilot.

So really, staying away from the gadgets will help you get more in tune with yourself.

2. Get your greens on

Green leafy vegetables are excellent for your health. They provide your body with much needed vitamins, alkaline minerals, antioxidants, phytonutrients, chlorophyll and other compounds that are essential for good health.

Chlorophyll found in green vegetables helps regenerate the blood and has anti-cancer, anti-inflammatory, antioxidant and antimutagenic properties.

These amazing health benefits of chlorophyll are of the main reasons why leafy greens are so good for our health. So we need to find ways to incorporate more of them in our diets.

You may not want to eat salad for all your meals, especially if time is of concern, for example, in the morning. So having a green smoothie or a green juice for breakfast is a great way to start your day.

Try making a simple smoothie by blending ripe bananas, frozen or fresh berries, spinach and water or almond milk. It takes only a few minutes but will keep you energized and will provide your body with the nutrients it needs.

3. Move your body

There’s no doubt that exercise is beneficial for your physical and mental health, mood, productivity and longevity. If you don’t exercise on a regular basis because you dread exercise, then it’s important to find some activity that you really enjoy.

Do you love yoga, dancing, hiking, tennis, swimming, spin classes, Pilates, cycling or lifting weights? When you find something physical that you enjoy, you’re having fun, and it doesn’t feel like work.

Exercising also improves your cognitive function which is vital for being successful and making good decisions. On top of that, it positively affects blood sugar regulation, which makes you more energized and, in turn, more productive.

4. Meditation

Numerous studies have shown that meditation helps relieve stress and helps you to be mindful about how you spend your time. On top of that, it has a lot of health benefits. It increases immune function and decreases pain and inflammation at the cellular level.

It also boosts your happiness and self-control.

Spare at least five to 10 minutes a day to sit in stillness and peace. This will make you feel more grounded, in tune with yourself and feel more mindful throughout the day, which leads to better decision making, more productivity and happiness.

5. Plan your day before starting work or running errands

If you’re just reacting to what the life (or your inbox) brings at you, then you’re not a master of your time and life. Be proactive rather than reactive and plan your day ahead.

There are plenty of time management tools out there, so pick the one that works for you. Just make sure that you know exactly what goals you’re trying to achieve today and don’t let other people get you off track.

One important tip is to turn off your email program during the day (unless, of course, you work in customer service and that’s the main task of your job) and spend as little time on email as possible.

Check it, respond to anything that’s urgent, delete what’s irrelevant and move emails you need to deal with later to a different folder. It is important to keep your inbox empty, which is called practicing “Inbox zero”.

This will help you avoid distractions and stay focused on the task at hand.

6. Come to work one hour earlier

Get to the office before everyone else and do most of your important tasks first. This way you’ll get more done and will be less stressed throughout the day. Plus, it might impress your boss, as researchers suggest.

One hour of work, without distractions, will be equivalent to several hours of regular work in a noisy environment, especially when the phone starts ringing, emails keep flooding your inbox and colleagues or your boss keeps asking questions and favors.

You can even ask your manager to leave work one hour earlier. Imagine, if you could come home one hour earlier. What would you do with that time?

Finding an authentic connection with another person in the age of technology is a rare occurrence. As you can imagine, finding a person who is willing to take a spontaneous beach trip or get up at 3am to go snowboarding with you is even more difficult. If you are a fan of wild living and are looking for your next partner-in-crime but have no idea where to start, begin with who they are as a person. Here are some tips to keep in mind when it comes to finding your next adventure ally:

1. Expect the unexpected.

It is good to have standards for your friendships, but it does not hurt to give most people a chance (maybe even several chances) before you realize a relationship will not work out. Some people may surprise you and keeping your options open instead of being too selective about who your next friend will be will benefit you in the long-run.

2. They accept you for who you are, instead of who they want you to be.

There is not always a need to get deep with everyone in your friend group. Sometimes you just need to have fun and be able to show the quirkiest parts of yourself without feeling judged. That being said, having a few select people to show your inner demons to without judgment is also necessary. It is the only path to growth and the only way you will move forward. This does not mean they will let you make destructive decisions but that they will be there throughout the messy process if you do end up making a mistake.

3. They encourage you to push your boundaries.

Inner strength and confidence are important to cultivate and it does not always come naturally. Everyone needs a good “kick in the pants” from time to time and if you find someone who keeps your safety in mind but wholeheartedly believes in your ability to try something new—you have found someone special.

4. They are there for you even when there is no adventure to be found.

If you find a person who is only willing to hang out with you when you are doing something exciting, you may want to reevaluate your friendship.

Now, you may have already realized what you desire, character-wise, for the people you choose to surround yourself with but you are in a new location and have no idea where to start when it comes to finding others in your area. Here are four action-oriented tips on how to seek out other adventurous people in your lives:

1. Short and simple—get outside!

This may seem a little obvious but that is only because it is a logical first step. Whether it be getting out of your house to take your dog to the park, hitting up your local rock climbing gym, or going on a hike; you never know when you could run into a new friend.

2. Social Media.

For women, Rad Girls Collective posts “community connections” on Instagram. These community connections feature outdoor women who are seeking someone in their area that share the same passion for their favorite outdoor hobbies. See if you can be featured or be on the lookout for anyone that may live in your area. To my knowledge, there are not many (if any) organizations that facilitate outdoorsmen connecting with other outdoorsmen or others who do not identify as male or female. Just be bold and if you come across someone you find interesting, PM them. You could also encourage companies or non-profits to begin their own “community connections” posts. As always, be mindful when making those connections.

3. Pick up a new hobby.

Purposefully pick your new hobby. Look for something you have been interested in for a while but have yet to try. It is also crucial that the hobby you choose be something that gets you out of the house and into your community. It can be anything from yoga to surfing, or even poetry readings at your local coffee shop.

4. Go on a trip.

So, the first three options did not connect you with anyone. Plan a trip! Perhaps with an organization that encourages people to get outside or one that is associated with one of your favorite hobbies. It may be unnerving to enter a new social situation alone but these trips are designed to bring people together, not to keep them isolated. Keep an open mind and you will be just fine.

Do you have any tips for finding your next adventure ally? Comment below!

In our busy, stress-filled lives, the most important thing we can do is take care of ourselves. With all of the craziness in our schedules, it can be hard to find time to do what’s necessary to make sure we are staying healthy and happy.

To help you manage your time, and take care of your most important resource, your body, here are ten fitness hacks that will save you time and energy, while improving the quality of your life. These fitness hacks will help you sleep better, get in better shape, and get more done, without adding unnecessary stress to your schedule.

1. Turn off electronics at least an hour before bed
When you look at the television screen, computer screen, or your phone, the artificial light stimulates the area of your brain that regulates relaxation and sleep. If you find you have difficulty falling asleep, or sleeping through the night, try reading before bed rather than watching TV, to avoid stimulating your brain and messing up your body’s internal clock.

2. Spend five minutes meditating before sleep
Stress can make it very hard to sleep at night. If you spend just five minutes focusing on your breathing, you can help yourself relax and calm down before bed. If you’re new to meditation, an app like Headspace can help you practice and learn. Otherwise, just turn off any electronics, sit still, and try to focus on nothing but your breathing for at least five minutes (or until you fall asleep).

3. Use Tim Ferriss’s index card method
When you face an overwhelming amount of tasks, steal this method from famous life-hacker Tim Ferriss, rather than shutting down. Each morning, take an index card, write down the two things you absolutely must get done that day, and carry it with you. When you feel overwhelmed, just look at your card and focus on those tasks. An index card limits the size your to-do list can be.

4. Each night, make a list of the next day’s tasks
This will aid productivity, and help you clear your mind before bed. Each night, simply write down the tasks you know you have to get done the next day, starting with the most important one. As you go about your day, work your way down the list, crossing them off as you complete them. Crossing things off a physical list can also help you feel more accomplished, and keep you motivated as you go about your day.

5. Use bodyweight circuits to stay fit at home
The gym is huge time and money commitment. Find challenging bodyweight circuits, and you’ll be able to workout at home, without spending hours and money at the gym. Focus on compound movements and workout routines, like squats, lunges, pushups, planks, and leg lifts, and you’ll train all the major movements.

6. Perform fast exercises or stretches during television commercial breaks (or between Netflix episodes)
The most common excuse to not exercise is lack of time, yet most of us watch TV on a regular basis. During television breaks, get up and do something – 10 burpees, 15 crunches, or some stretching; it all adds up at the end of the day.

7. Start each day with a pinch of Himalayan salt and lime juice in water
According to legendary strength and wellness expert, Charles Poliquin, drinking a glass of water mixed Himalayan pink salt and lime juice each morning helps balance your pH, gives you energy, and keeps your internal processes running smoothly. Plus it tastes good, and after a long night’s rest, you need to rehydrate. Salt will help your body retain more of that water.

8. Drink a large glass of water every time you eat
Every time you eat, even if it’s a snack, be sure to drink a large glass of water during your meal. Not only will this ensure you stay adequately hydrated, but it may also help you eat less, if you are trying to be mindful of your portions.

9. Drink a glass of low-fat chocolate milk after you exercise
After a physically demanding activity, such as a tough workout, you’ll want to supply your body with carbs and protein to help you refuel and recover. Sure, you can mix a fancy protein shake, or go to the local juice bar, but something like chocolate milk provides a quick and tasty protein and carb-filled treat. Yes, it has sugar, but after a strenuous workout, your body will use most of those carbs and protein to replenish your exhausted muscles.

10. Spend five minutes stretching after each workout
If you skip stretching, you’re putting yourself on the fast track to a tight, stiff, and sore body. Take five minutes after each workout to properly cool down and stretch. Even if you only have 30 minutes in the gym, spend those last 5 stretching – it will do wonders for your recovery.

There is a general perception that we can’t do much to enhance our intelligence. It’s almost always believed that whether you’re smart or not is determined right at birth and you can’t do anything about it.

However, these are all misconceptions. While some people have conditions that prevent them from being able to increase their intelligence level, for most people, there are plenty of things that can be done to make them smarter.

Hobbies are integral parts of our lives, and once developed, we find ourselves immersed in them on a regular basis. Hobbies are fun and invigorating- and they can also have a great influence on our intelligence.

Below are 10 hobbies that will help to make you smarter- all backed up by scientific studies and experiments:

1. Play a musical instrument.
Confucius said a long time ago, “Music produces a kind of pleasure which human nature cannot do without”. Music stimulates your brain, and this has been proven by research as well.

Music has the power to invoke complex emotions and psychological states. Various researchers have shown that both listening to music and playing a musical instrument increases memory capacity.

Playing a musical instrument also teaches you patience and perseverance for it takes time and effort to learn to play a musical instrument. It also sharpens your concentration.

2. Read voraciously.
Reading goes a long way towards increasing your intelligence level- this is further the case if you read voraciously across many different topics, from fiction and biographies, to anthologies.

Reading reduces stress, helps you to experience multiple emotions, and teaches you a lot about many subjects. All these factors help you to feel better about yourself; being at peace with yourself is one of the most important foundations for positive wellbeing.

Reading is very important for enhancing your knowledge on a subject, preparing for all sorts of situations and being more productive in how you go about achieving your goals.

3. Meditate regularly.
The foremost benefit of meditation is to help you focus on yourself and to get you to know your true self. Being engrossed in meditation helps individuals transcend to a higher state of being.

Meditation helps to reduce stress levels and gets rid of all sorts of worries. With a calm and composed state of mind obtained through meditation, you can learn, think and plan things in a much more effective way.

Regular meditation helps you to have full control over yourself. Being aware of distractions and effective methods of self-control are of the utmost significance when working to improve your intelligence.

4. Work out your brain.
Just as you need to work out regularly to keep your body fit, you also need to work out your brain to keep it in good shape. Regularly challenging the brain to do new things enhances its abilities and helps to keep you sharp.

You can work out your brain in plenty of ways such as through: sudoku, puzzles, board games, and riddles. All these activities help the brain to continue forming new connections. Through such activities you also learn to respond to situations in creative ways, develop the ability to see things from a lot of different perspectives and become significantly more productive.

5. Exercise often.
A healthy body helps to ensure that you have a healthy brain. After all, your brain is like another muscle in your body. Exercising regularly keeps your brain and body functioning as they are supposed to. It reduces tension and helps you to sleep better.

Doctors agree that better blood circulation to the brain means increased brain function. Various studies on mice and humans have shown that cardiovascular exercise can create new brain cells, and thus improve overall brain performance.

6. Learn a new language.
Learning a new language may not always be an easy task but it definitely has numerous advantages-making you smarter, being one of them.

The process of learning a new language involves tasks such as analyzing grammatical structures and learning new words, which enhances your intelligence and brain health.

It has also been proven through various experiments that people with high levels of verbal-linguistic intelligence are great at planning, decision-making and problem-solving.

7. Write your feelings down.
There are tons of benefits that you can receive from writing, including increasing your overall level of intelligence.

Writing improves your linguistic abilities, of course. But it also helps you to develop such skills as focus, creativity, imagination, and comprehension.

Writers are often considered as having very high levels of intelligence. You can write in different ways. You can write things with your hand or you can create your own blog. Whatever you do, you are giving words to the images in your mind; learning to express yourself clearly is a great way to boost your intelligence.

8. Travel to new places.
Travelling is not just a way to kill your boredom- there’s lot more to it than that. Travelling can really boost your intelligence.

The physical and mental workouts involved with travelling, rid your mind of stress. As you become stress-free, you are more able to focus on tasks, observations, and deepening your understanding of subjects.

Every new place you travel to offers new things to learn. You encounter diverse people, food, culture, lifestyle and society while travelling, which puts you in touch with ideas you might never have thought of previously.

9. Cook different kinds of meals.
Many of us feel that cooking is a mere waste of time and it’s something we very much want to avoid.

But instead of whining, you should feel happy when you have the opportunity to cook. Regular cooks, particularly the ones who try out a variety of meals, have high levels of creativity. They are committed to quality, aren’t afraid to try things out and they pay great attention to details.

Whenever you cook something, you are learning to multitask, measure with precision and make quick decisions. With all of these skills you’re acquiring, you’re becoming smarter too.

10. Participate in sports actively.
Participating regularly in sports activities doesn’t only exercise the muscles but also does the same for the brain. Playing sports regularly makes the brain more flexible and improves overall brain health.

Sports have added benefits too. Watching sports has been linked with increased brain function, and through exercising you work out your muscles. Involvement in sport also enhances responsiveness, coordination, capabilities, and confidence.

Top athletes are known for their special form of intelligence. It doesn’t matter whether you play football, basketball or cricket. Consider being regularly involved in some form of sport to boost your brain’s performance.