Health Hacks backed by science for busy people

Health Hacks backed by science for busy people

Have you ever discovered a trick of life just when you needed to hear it? The time and the solution are perfect, and the next step is so obvious that you acted immediately and you stayed tied since then.
When it comes to health, radical changes in life are especially difficult to implement and even harder to maintain. But in my experience, it's the small changes you adopt, maintain and love that add up to a significant long-term difference.

There is no doubt that one of the best things you can do for your overall health is to make physical condition a regular part of your life. In fact, studies have shown that even moderate levels of exercise can increase energy and reduce fatigue, improve your focus and decision making, and increase your creative potential.

Here's how to stay motivated and make workouts work for you:

Follow a consistent training routine. The research suggests that an early morning workout is the best one to establish an exercise routine and stick to it. But do not worry if you're not a morning person. Your body can adapt to training at any time of day, as long as it is consistent.


Go to the gym during less active hours. Try to avoid going to the gym in the busiest times when everyone else uses their favorite weights and machines. Exercising during off-peak hours means less waiting, less traffic and more efficient training. (Bonus points if you go at noon to increase your productivity at work!)

    Use your own weight for the resistance instead.

 No gym? No problem. Body weight exercises involve the use of your own mass as resistance in a workout. They are convenient because they do not require equipment and can be done almost anywhere. They are also excellent for building the base of your body and can be easily adapted to your personal needs depending on the exercise and the number of repetitions. Body weight exercises are among my favorite and least valued forms of exercise.

    Find solutions for exercising while traveling.

 "I'm too busy traveling" and "I can not find a gym on the road" are other common excuses to skip a workout. Apps like Gymsurfing (only available in San Francisco for now) direct you to the nearest professional gym, and sites like GoRecess share the best fitness classes nearby. Do not you want to leave the hotel? Popular apps like Nike Training Club, FitStar and Daily Burn will help you train. GAIN Fitness, Power 20 and Sworkit will generate quick and easy bodyweight routines that you can perform wherever you are, without the need for a gym.

    Try Tabata. 

 Izumi Tabata (my second favorite inventor of a popular training after Royal Burpee) created the Tabata Protocol, which requires intense bursts of activity followed by short breaks (and then a shorter and more intense activity). In some cases, your results may equal other training programs of a much longer duration. It is one of my favorite ways to reduce time and increase efficiency.

    Take a group class Do not you like to go alone?  

We can all use some support when we try to start (and maintain) a new training regimen. Exercising as part of a group unites them with others who face the same challenges and can understand their struggles. Try taking yoga, spinning or Japanese samurai with sword. Having a set amount of time to exercise will help keep you on track, and the class and instructor will provide an integrated support system.

    Listen to music.

 Believe it or not, music is not just a cure for boredom; It is also a way to improve performance, increase motivation and reduce distraction. The most important aspects of a playlist of exercises are the tempo and the "rhythmic response", or the amount of songs that you want to move. Runners tend to prefer music that is approximately 160 beats per minute, but the motivational effects seem to level out at 145 beats per minute. To start, here are the 10 best training songs (according to Spotify, at least).

Walk and stand more at work.

 Research continues to show that prolonged session periods increase obesity, poor posture and chronic pain. A standing desk at work can help reduce the amount of time you spend sitting. If you have weekly meetings, try to do them while walking to improve blood pressure and stress (among other wonderful things).

    Get a training partner. 

 Like going to a class, having a friend or co-worker who is doing the same fitness program can add responsibility, encouragement and fun. An investigation indicated that you train with someone else in a way that you pay even bigger dividends. Another study found that even a virtual training partner can be beneficial for the participants.

    Hire a trainer Do you have a hard time pushing yourself in the gym?  

Research shows that coaching with a coach can help you increase your motivation and intensity during training. A study suggests that working with a coach helps clients increase activity and at the same time improve their attitude. Coaches are not always easy to pay, but if you're committed to waste, do not forget to make sure the trainer is worth it.

    Put your money where your mouth is.  

Would you be more likely to solve if your money was at stake? That's the promise of the Pact app, which helps you stay motivated to achieve your fitness, health or food goals by putting a small amount of cash to bet on yourself. If it does not respect its agreement, it will pay other users of the application to achieve its objectives. A similar community is DietBet, where you commit money and join a larger group to meet your weight loss goals.

They swear a metric sh * t-ton. Oddly enough, the researchers explored whether to curse when the pain improved pain tolerance. In fact, it benefited some of the subjects, largely because it induced the instinct to "fight or flee" and the physical reactions that accompanied it. Channel your anger toward positive goals, such as reaching new personal records in the gym, but do not assume it's healthier to keep your mouth shut. A follow-up examination revealed that the more you curse, the lower the effect it has on pain reduction. So maybe it's not a "sh * t-ton metric," but a "short sh * t-ton based in the US."

    Visualize the exercise.

 Research suggests that simply imagining power through that final set or finishing that last half mile can help prepare the body to actually do it. It sounds crazy, but it's true. If done correctly, visualization can help you practice the execution of specific motor movements, improve performance and even strengthen your intrinsic motivation.

Enter a race Registering for a fun career is effective to establish an exercise routine because it gives you a specific goal to work and a deadline to achieve it. Check out Active to browse local races. The Color Run is one of my favorites!


Try the Seinfeld method. The famous comedian Jerry Seinfeld once revealed the secret that used to be a better comic. Every day I wrote new material, I made a satisfactory red "X" in the calendar. After a while, the chain of X was something he felt compelled to continue. Every day you arrive at the gym (or any other habit you try to pick up), make a big red "X" on your calendar to keep yourself accountable and stay motivated.

    Download NudgeMail.

 It's probably my favorite favorite reminder service by email that will notify you to train (or anything else, really) whenever you want. It's basically like sending an email, but you control your future delivery. I use it for everything from paying bills to giving me a motivational boost every morning.

    Buy a pair of extra underwear to keep you at work.

 Taking time in advance to think about the reasons why you do not comply with healthy activities will pay off later. In my experience, buy a set of training clothes to keep you in the office, make sure you have a light gym bag, double your toiletries, find shampoo and deodorant that you really expect to use, and address any other random (but important) excuse ) Now more than later, make a small difference that adds up to big. 

Diet hacks

If you try to lose weight, the truth is that changes in diet almost always have an even greater impact than exercise. However, it is not necessary for you to become a vegan or discard carbohydrates forever to see positive effects.

    Instead, here are some simple tricks to eat better:

Record the food you eat Studies show that keeping track of your food intake can help you lose weight and not get it back. The tracking of calories may be defective, but it may work. Applications like MyFitnessPal and Lose It! make easy. Withings also sells a variety of products to control activity, vital signs and sleep patterns.

    Throw the trash.

 Stop everything you are doing and give up everything you really do not want (or need) to eat. If it's in front of me, I know I'm probably going to eat it. So put that very, very far and instead opt for fresh fruits, vegetables and other foods rich in nutrients.

    Do not drink your calories. 

 Many drinks have sugars, dyes and flavorings that your body does not need. Worse yet, it is very easy to consume extra kilos when choosing soft drinks, juices, milk, alcohol and other options on water. Even drinks sweetened in other ways ("zero calories") are increasingly related to weight gain. Stop drinking soda is one of the easiest ways to improve nutrition.

    Substitute cinnamon in your coffee.

 Instead of cream and sugar, try cinnamon to give your coffee a tasty kick. Every Starbucks has something. Not only does it have fewer calories than typical cream, but cinnamon also has numerous health benefits: it can reduce triglyceride levels, LDL cholesterol (ie, bad cholesterol) and blood sugar. It also contains antioxidants to stimulate the immune system and can even improve brain function. I started putting cinnamon in my coffee years ago and never looked back. #CinnamonLife

    Choose a smaller plate.

 Science shows that the dish you choose to eat influences how much you put it. Switch to a smaller plate, and you could reduce your calorie intake by 20 percent!


Choose fresh or frozen over canned. Vegetables, soups and beans in cans contain higher levels of sodium. In addition, canned fruits are often filled with excess sugar, nullifying most of the health benefits. Frozen fruits and vegetables maintain more of their nutritional value. This can help you get your fruit smoothie, egg shake or snack without having to go shopping immediately.

    Turn off the TV and get away from your computer while eating.

 Watching television (and movies or TV shows on your computer) while eating is associated with overeating and poorer food choices. And unhealthy food and drink commercials do not help either! So stay away and concentrate on your food when you can.

    Replace the desserts with fruit. 

 In general, fruit is a much better way to satisfy sweets than traditional desserts. As an added benefit, fruits can provide fiber and antioxidants, and can help you avoid the dreaded sugary collapse after meals. It is also amazing and is almost always available as an option to go out to dinner.

    Sorry for having loved you so much.

 When we eat quickly, our bodies may not realize how full they are, which causes overeating. Most foods take at least 20 minutes to digest. So enjoy what you have, slow down, pause before taking seconds and stop eating when you feel satisfied.

    Stay hydrated.

 Drinking lots of water has a surprising amount of scientifically proven benefits. Promotes weight loss by reducing total energy intake and improving metabolism. An interesting study of soccer players showed those who drank hydrogen-rich water before intense exercise also had more energy due to lower levels of lactate in the blood, so it can also be considered a fitness strategy.

   Prepare for the bad behavior.

 Tell your friends to politely confront you when you indulge in bad habits and pay them a dollar when they catch you. Your wallet will thank you for exercising, firing alcohol and eliminating other behaviors that you want to change.

 Hacks of happiness

Research shows that your mental state can have an incredible influence on your health. Negative feelings like stress can actually suppress your immune system. When looking to improve your health, do not ignore how your brain might be affecting the rest of your body.

Here are some ways to make it easier:

Write it. Research suggests that writing down our thoughts and emotions can reduce daily stress. If they are difficult memories, writing them down can diminish their influence. If they are positive, documenting them can make you feel more grateful. Then explode that Moleskine!

    Hit the shower before going to bed.

 A warm shower before bed can lower body temperature, slowing metabolic functions, such as heart rate, breathing and digestion. It can even help you sleep thanks to a decrease in body temperature. (It's also a great place to let your mind wander and come up with ideas).

    Take some black chocolate or chewing gum.

 Bitter chocolate helps regulate the stress hormone cortisol and stabilizes your metabolism. Chewing gum can also reduce cortisol levels. Just thinking about this makes me happier!

    Spend time outdoors (or at least look at pictures of nature).

 In addition to exposure to sunlight (which has all kinds of benefits), going outdoors for 15 minutes a day has been linked to better mental health. Even the simple act of looking at photos can increase positivity, happiness and emotional stability.

    To meditate.

 It's amazing how much research supports the health benefits of meditation, but do not be intimidated as you were before. It is super simple to start with popular applications like Headspace and And then, when it's time, there are also tons of unexpected ways to deepen.


Do a crossword Games that require concentration, such as crossword puzzles, Sudoku puzzles or Lumosity programs help you to free your mind of stress and improve focus.

    Taste the aroma It's true:

 the simple act of smelling your morning coffee can help reduce stress.

    Complain a little

 I do not like the smell of coffee in the morning? Then whine a little. Expressing concerns effectively can help your mental health, especially if it leads to results.

    Sleep better.

 Some scientists say that sleep is the most important health behavior. In fact, skimping on sleep has been linked to everything from obesity to heart disease. It's easy to miss, so any little thing that improves the quality of your sleep helps.

    Drink less (or at least drink more smart).

 Science says that drunkenness can interrupt sleep by avoiding the chemical interactions that take place during the deepest stages of your sleep cycle. In other words, you can fall asleep after a long night out, but the quality of sleep is not the same. Similarly, people who sleep less tend to drink more. It is a vicious cycle. You do not have to stop drinking completely, but being smart could have a big impact on your sleep.


Cut caffeine after 2 p.m. You need a normal person more than you think to digest caffeine. Therefore, try to suspend the consumption of java, soft drinks or energy drinks after lunch, or you will have an unexpected boost before going to bed.

    Avoid screens before bedtime.

 Your phone, TV and computer have screens that emit artificial or blue light. As we spend 90 percent of our waking hours looking at "bright rectangles," that's definitely a problem. This light suppresses the release of melatonin, which helps you fall asleep. Use a program like f.lux to change the brightness of your computer, or plan a moment at night to put your cell phone on the bed.

    Skip the repeat button.  

I used to be a dedicated caregiver, but then I heard that pressing the repeat button probably interrupts deep REM sleep, which produces a less refreshing sleep and basically makes the extra 10 minutes of sleep antiproductive. If pressing repetition makes me feel slower, tell me.

    Distance from the alarm.

 If you can not resist pressing the repetition, try moving the alarm clock across the room to force it out of bed. There are also all kinds of creative and extravagant alarm clocks that will fly away, roll around the room or even force you to put together a puzzle before they stop ringing.

    These are some of my favorite health attacks,

 but that does not mean they are right for you or that you implement them right now. Try those that stand out and create yours. As you change your habits, you will be fitter, healthier and happier than you ever would have expected. 
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