9 Exercises to do EVERYDAY!

Whether you want to get into shape, or improve your health in general, daily exercise is important and necessary but it can still be easy and fun! Below I have put together a list of all the regular exercises I enjoy practicing to help strengthen my body and mind. I like to spread different exercises out throughout the week rather than long sessions on certain days. The most important thing is to find whats right for your body, and don’t push yourself too hard too fast!

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Squats – they are such a great booty builder, and by doing daily squats you can help tone up your legs, increase stability and bloodflow. It also makes everyday tasks that little bit easier as they give you more flexibility and looses up the joints.

Meditation – a personal favourite of mine, I do 10 mins a day whenever I can fitit it in mostly in the evening to help wind down! Not only does it provide mental clarity it can increase your energy. For me it helps to reduce anxiety and stress.

Burpees – they can be a little tough to begin with but are great for the body, they help build overall strength, improve posture and composition, and they can even improve your lung and heart capacity. And of cours enot forget they are great for burning calories as they really get your heart going and blood flowing.

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Plank Hold – plank position is another one of my personal favs as its easy to do and doesn’t break me out in a sweat lol ! Doing the plank regularly can help reduce back pain and strengthen your back in general. It builds core muscles and improves your balance and posture.

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Breathing exercises – getting into the habit of practicing a daily breathing exercise is so beneficial for the body! It helps release up to 70% of toxins from your system. Other benefits include the elevation of mood, release of built up tension and reduces emotional distress, and it can even improve your blood quality!

Glute Bridge – A great one if you spend a lot of time at a desk or suffer from back pains. Doing these daily can strengthen your lower back and can ease lower back pain as it stretches the chest, neck and spine and releases any tensions. It can also help improve blood circulation and allievate stress.

Jumping Jacks – this exercise really gets your heart pumping which is great for your heart, daily blood flow stimulation is reccomended no matter your age! Jumping jacks can also help increase your coordination, boost your mood and help build body muscle.

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Positive Affirmations – I highly reccomend this for everyone and anyone! Its a great way to work on your mental health and grow more self accepting! And quite frankly, everyoen can do with lovign themselves a little bit more. It also helps focus your personal intentions, get into a better mental state, and help you feel more confident in yourself. The following link is a great website if you need some inspiration! – https://www.huffpost.com/entry/affirmations_b_3527028

Incorporating daily exercises into your day to day routine is so beneficial for your health, and from personal experience the above ones have been the best to get my health and mind back on track, I hope they can be just as useful for you too!

Please let me know any daily habits you have to make your life a little better and let me know if any of my suggestions have worked for you!

xoxo

TOP 5 Podcasts For Mental Health

Speaking as someone who is diagnosed with BPD alongside PTSD, coping with mental health difficulties can be really challenging.

I’m always trying to find new ways to distract myself, and help better my mental state in the long run, and recently podcasts have been my go-to thing, I use either Spotify or listen on my laptop depending on where I am but I must say I do prefer listening through headphones as I feel way more connected (especially on days where my mind is running wild).

I think in general it’s safe to say that it is nice to know you are not alone and hearing other people talk openly and honestly about it all can really help when your struggling. Below you can find a shortlist of my favorite trending podcasts that focus on mental health at the moment, they include humor, honesty, and real people talking about real experiences! 

1.Mental Illness Happy Hour – https://mentalpod.com/

With weekly uploads of new content online, I most enjoy this podcast with headphones but that might just be me. It is hosted by a comedian which I think helps give it a lighter touch, but they touch on subjects like addiction, depression and negative thinking, with a wide variety of interviews from all different people, they talk about real problems and help let you know you are not alone. 

2.WTF with Marc Maron – http://www.wtfpod.com/podcast

Another weekly hosted podcast, my favorite thing about this podcast is that Marc doesn’t fake it, there are no pretending happy endings always happen, that things will go our way or that life is easy and he’s not afraid to ask all the questions we really want to know, there are some really interesting interviews on here with actors, comedians, directors and it gives a little insight to the human being behind the celeb masquerade. 

3. The Happiness Lab – https://www.happinesslab.fm/

My favorite one to tune into at the moment. This podcast combines science, culture and history to give a different view on happiness and mental health. With a holistic approach on how to be happy, this podcast is truly inspiring and has so much great advice on working towards being happier. It definitely helped me shift my views on how to live my life, maybe it has the potential to help you too?

4.The Hilarious World Of Depression – https://www.hilariousworld.org/

The name may give you a clue as to what this one about, and not that depression is a laughing matter but if you do struggle with depression like me then this hilarious podcast is definitely one to add to your list. With its unique episodes on openly talking about the dark days, personal experiences, they discuss which movies got depression right and everything in-between, there are some really interesting and helpful episodes out there.

5.Terrible, Thanks For Asking – https://www.ttfa.org/

Despite the witty name, this podcast really gives you a feel that your struggles do not lie with you alone. Hosted by the wonderful Nora McInerny, it really touches on the subjects most viral podcasts are too afraid to discuss, asking people to talk about how they are really doing on the inside and in life. Each episode is different, from sad and traumatic stories to funny and inspirational ones its a really great listen, I connected with a lot of the stories helping me feel like if these people can cope, I too can cope.

Let me know your recommendations for any great podcasts in the comments section below! Follow me on Social media at Millie’s Madness on Instagram and Pinterest. And for more tips on how to cope with your mental health difficulties, check out my article on how to grow mentally stronger –https://wordpress.com/post/milliesmadness.com/169

xoxo

How To Grow Mentally Stronger

Life is far from simple and we all have some level of highs, lows, and straight-up messy times. When struggling with your mental health finding ways to distract the mind and make it better can be tough, I know for me crawling into a ball and hiding is what I want to do most days, but I have also learned (the hard way) that this does not solve anything, and when you unwrap yourself from that protected ball, all the feelings are still present and life still goes on.

We read a lot about how important self-care is but we don’t always know what that actually means or what to do to make it apart of our daily lives. Over time I have tried and tested so many activities, methods, and things to make the bad days not feel so bad, and of course different things can work for different people, but below I have narrowed down my top recommended activities to incorporate self-care into your day to day and to help you find ways of coping with any difficulties you are going through.

  – Keep a journal, I love to write as for me it’s an easy way to express myself and my feelings but if you don’t like writing so much maybe try something simpler like making a list of positive affirmations, a to-do list, or things you are grateful for. There is also a really cool series on Netflix, in collaboration with Headspace (a meditation company ) all about calming the mind that is a brilliant distraction if you’re having a bad day but don’t want to get your pen and paper out. 

 (This is the one I have – https://www.amazon.es/Legend-Planner-Planificador-Organizador-productividad/dp/B07H4KBS4T/ref=sr_1_3?__mk_es_ES=%C3%85M%C3%85%C5%BD%C3%95%C3%91&dchild=1&keywords=legend+planner&qid=1615066948&sr=8-3)

– Be physically active, I will always take the opportunity to encourage someone to take up exercising for all the obvious reasons, whether it be working out or something lighter like yoga and pilates, but the truth is we don’t all want to exercise, and a lot of the time we don’t have the time! however, that doesn’t mean you can’t get active, try going out for a walk, or taking the stairs instead of the lift. My personal favorite is to dance around at any given chance, doing housework, or sometimes I just take a half-hour to turn my music up and like the saying goes ‘ dance like no one watching’. 

– Get creative, you don’t have to get too complicated and spend a fortune when trying to bring out the creative side in you. Adult coloring books are a great way to bring about mindfulness and an easy way to distract yourself from any negative thinking. If you don’t want to get a book, try just printing a free downloadable page on the internet. There is also research that it increases self-esteem. 

I like to use this page especially https://www.art-is-fun.com/free-adult-coloring-pages/

– Get enough sleep, lack of sleep often underpins mood swings or anxiety. Sleep helps reduce stress and anxiety and can also help increase your immune system. Try to establish a good sleep pattern, remember we need 7-8 hours at least to be fully recharged! If you struggle to get to sleep at night try developing a nighttime routine and be consistent with it to help you settle down before bed. 

– Organize yourself, even if you think they are little things, make yourself a habit tracker, and try making a monthly goal plan to help focus your priorities. I like to make lists and keep a daily planner filled out, you can use printables from google or invest in a planner diary (my friend got me one for my birthday and I use it all the time) especially on the bad days as it gives me a focus point to come back to and it motivates me to do something. Most of the time it’s silly things like email granny or do washing so don’t feel like you need big events going on all the time to feel busy.

Here a link to an easy planner you can print out – https://pin.it/4JechxD

I hope this can help you as much as it has me, don’t forget to leave me your feedback,comments, and questions below!

xoxo